You can improve your performance by having a balance between stress and recovery. Use different stimuli during training and train all your motor skills: Strength, endurance, mobility, coordination and speed. They build on each other.
Your goal is to build up a lot of strength? You don't only need strength, but also good coordination and mobility for your training. Furthermore, a good strength endurance has a positive effect on your maximum strength training.
Your goal is Shaping and you want to shape your body? Practice your coordination so that you can do the exercises correctly. Your training is more effective and you reach your goals faster.