7 Science-backed ways to boost your workout

Reviewed by Abby Siler, PT, DPT

Hey, finding time to work out can be tough. When we do manage, we want each minute to count. It’s only smart! Getting good sleep, eating right, and wearing the right gear are all basics. But if you’re chasing that next level, science has some neat tricks to up your game.

Here are seven science-backed ways to revitalize your routine and get more from your workouts.

1. Sip beet juice

Sugary sports drinks? Maybe yesterday’s news. Beet juice could be your new best friend. This vivid drink not only packs nutrients like vitamin C and iron, but it might boost your workout too. A 2024 study discovered that women who drank half a glass of beet juice two to three hours before working out enhanced their aerobic capacity.

The secret? Nitrates in beets increase nitric oxide in the blood, potentially relaxing vessels and helping bring more blood and oxygen to your muscles. This lets you push a bit harder during exercise.

Does beet juice improve workout performance?

Yes, beet juice can enhance workout performance. Studies hint that nitrates in beets elevate nitric oxide in the body. This helps blood flow better, delivering more oxygen to muscles. As a result, people may feel less tired and perform better, especially in aerobic activities like running or cycling.

Drinking beet juice two to three hours ahead of time seems ideal for maximizing these benefits. Yet, not everyone loves beet juice’s earthy taste, so mixing it with other juices could help. Also, it might not be for folks with kidney issues due to its oxalate content.

2. Pick a playlist over a podcast

A true crime podcast is cool, but for workouts, a motivating playlist beats all. Music adds “magic” to exercise. It can power you through the toughest sets. An April 2017 study found people pushed harder with music playing.

Any kind of music works. Quick beats or slow-ballads—it doesn’t matter as long as it energizes you. The main thing is that it makes you want to move.

Benefits of music during exercise

Music can be a game-changer for exercise. Whether you’re a seasoned athlete or just starting, a good playlist helps. It raises your spirits, making tough workouts more bearable. Choosing tracks that match your exercise rhythm can subconsciously drive you to move faster or work harder.

Music can also serve as a mental distraction, allowing you to focus less on the physical challenge and more on the enjoyment of the moment. This can help lengthen your workout sessions and enhance overall performance. Just remember to keep the volume in check to protect your hearing long-term.

3. Have a cup of coffee

Coffee is not just an eye-opener. A 2021 paper showed caffeine boosts both stamina and strength. Consuming around 200 mg of caffeine (8-12 ounces of coffee) about an hour before your workout might enhance performance.

Caution is key. The FDA advises sticking to 400 mg or less of caffeine a day for most adults. Overdoing it could lead to jitters and other unpleasant effects.

How to use caffeine for better workouts

Caffeine can boost workouts but needs careful timing. About an hour before hitting the gym is ideal for feeling its full effects. It can make you feel more alert and help you perform better, whether lifting weights or running a mile.

When considering caffeine, think about your total daily intake. Stay within limits to avoid restlessness or sleep issues. If you’re not a coffee fan, caffeine can also be found in teas and certain energy drinks, but be wary of added sugars and artificial ingredients.

4. Recruit a workout buddy

Invite someone for a walk or agree on yoga dates. Working out with a buddy means greater motivation. A 2012 study highlighted that exercising with others naturally makes us try harder.

The Kohler effect comes into play here. We push ourselves more when we’re not alone. A workout buddy brings accountability and makes exercise more fun.

5. Try a late-afternoon workout

Consider exercising after work. Late afternoon sees a slight body temperature rise, aiding muscle efficiency, according to a 2010 review. A 2019 study also linked afternoon workouts to better glucose control than morning sessions.

Yet, what’s most crucial is consistency. Keep a regular schedule that suits you rather than shifting times for small gains.

6. Add in speed bursts

HIIT, or high-intensity interval training, is known for quickly boosting fitness by mixing intense bouts with rest periods. It elevates heart rate then allows it to recover.

Even beginners can try intervals—walk briskly for 30 seconds, slow down for a minute, and repeat. Those more advanced might sprint for 40 seconds, then jog for 20. HIIT’s benefits are well-supported by research.

7. Take a warm soak

Tough week? Try a hot bath post-workout. A 2024 conference presented findings that hot soaks post-exercise improved later tests.

For sore muscles, adding Epsom salt might help, though evidence is mixed. Some find it soothing, helping reduce muscle discomfort.

Summary

This was all about leveling up your workouts with science-backed methods. Consider trying beet juice, music, a caffeine boost, or a simple warm soak post-exercise to get the most out of every session. Next, explore creating a vibrant playlist and timing workouts that fit your life. Some methods may work better for you than others, but experimenting will help you find what suits you best.