Focus on form. Whether you’re a beginner or seasoned lifter, proper form is non-negotiable to prevent injuries and maximize muscle engagement, says Hayden. And don’t rush! “You should move at a pace that allows you to feel every part of the movement so you can gain awareness of what’s working,” she explains.

Track your progress. To maximize your workouts and muscle gains, track your progress and gradually increase the weight, time under tension, or number of reps per exercise to ensure growth, says Hayden.

Listen to your body. As with any workout, Hayden says to always listen to your body. If needed, rest between sets to maintain intensity and proper form.

Hydrate and fuel. Stay hydrated and fuel your body with adequate nutrition before and after the workout (more on that above!) to support muscle recovery and growth, says Hayden.