15 ways to trains smart.
1) Do less and do it better. By default we tend to do more if we are not seeing results. Don’t overtrain.
2) Do more free weight and compound exercises. They give u more bang for your buck. Machines are great and helps u to lift heavier.

..but free weights use stabiliser muscles to engage. Prefer dumbbells, barbells, kettlebells over machines.
3. Prefer compound exercises more than isolation ones.
4. Set a goal - you should be aware if u want to gain size or endurance.
5. Set a schedule - Aim to work ...

.. 4-5 days in a week. Time is not important, quality and composition of exercises is.
6. Don’t train the same muscle group on simultaneous days. Recovery is very important.
7. Proper form is must. Make sure u r doing your training in a proper form.
8. Avoid doing too...

.. many sets and exercises.
9. Cardio should be integral part of your training. Don’t mix cardio and strength training together in a day. Low impact cardio like cycling, swimming etc works best but if u love high intensity like running, avoid it after leg day.

10. Keep your sessions max at 60 mins.
11. Warm up. Do dynamic stretching to warm up.
12. Breathe always nasal. Mouth is to eat not breathe.
13. Give 10 mins to mobility at least twice a week.
14. If you have to stretch keep it at least 2 mins each stretch or else it’s no use

15. Keep ur phone away to avoid distraction. Start your session. Get into groove. Train hard. Keep duration less than 60 mins. Exit happy and energetic.

Always trains smart. Train pain free.