Training From Home: How to Make It as Effective as Gym Workouts
We’ve all done it- made excuses for why we can’t make it to the gym consistently. Sometimes they’re very valid reasons! Lack of childcare, a crazy boss with a demanding schedule, lack of finances are a few of the top reasons why making it to the gym is so hard.
But- what if you could work out from home and have a workout that is just as effective as a gym? I know, it doesn’t seem possible. There are obvious benefits of going to a gym that we can’t ignore. There is a range of equipment, so you can implement a variety of training programs depending on your goals. A motivation boost can come from the atmosphere as well- people are watching! It’s a bit easier to up the intensity when you are surrounded by others doing the same. And when you’re paying for a membership, there’s an aspect of consistency. You end up going a few times a week so that you don’t waste the money.
Those three things (an exercise program, intensity, and consistency) are what make working out effective. Implementing those aspects into an at-home training program is crucial to having plan that will get you to your goals.
Here’s how to do it successfully!
A Training Program: Bodyweight Training and Progressive Overload.
It’s no secret that progressive overload is key when aiming to build muscle, change body composition, or to get stronger. But what exactly is progressive overload?
Progressive overload is having certain movements you do every week at the gym, and slightly increasing in either weight or reps every week. Most say it’s best to increase less than 10%, so it is very small increments. You continually challenge your muscle each week, and this requires it to break down and rebuild bigger and stronger. Over time (with consistency) you end up much stronger than when you started.
How do you successfully implement this at home, especially if you don’t have equipment? The key is to make sure you are challenging yourself week to week. Have a plan set out for a few weeks so that you aren’t repeating the same exact workout regime over and over. If you normally run 2 miles, try 2.5 miles the next week. If you normally do 20 pushups, do 30 the next time and increase from there. That may mean getting a few pieces of equipment to make it more intense if bodyweight exercise has gotten easy for you. A few resistance bands and a set of dumbbells can take you a long way! Research shows the importance of resistance training when it comes to improving athletic performance. It doesn’t matter where, as long as you are consistently challenging yourself and your muscles.
Intensity: Quality over Quantity
Intensity is a very important aspect of any workout. We often think longer is better- we need to spend 2 hours working out in order to see results. But that’s just not true. Intensity matters every time. Researchers have proven that bodyweight training can be very effective in increasing fitness levels in a short training period as long as the intensity is there.
This is probably the hardest part about training from home though. It’s very hard to recreate the atmosphere needed to really go all out and push yourself to your limits. Here are a few simple tips to help set the mood:
- Wear the right clothes and shoes.
It’s hard to get in the mood to do some bicep curls if you’re in your comfy sweats. Everyone always says “dress for success.” Treat your workout the same way!
2. Set up a good space.
Even if you have to move your couch- set the mood in the room as well. Giving your body the right space to get in a good workout can help clear the mind as well and set you up for a better workout.
3. Set a timer.
Give yourself a certain amount of time to get through your workout. Keep rest to a minimum. If you know you only have 20 minutes to get things done, you’ll be less likely to zone out during any rest periods.
Dig in and push yourself. Your body can take far more than your mind will let you. Pushing for intensity while training at home will work on mental toughness as well!
Consistency: Have a Plan
If you can only implement ONE thing into your plan to exercise at home, make it consistency! You need to have a plan in order for that to happen.
First, you need an exercise plan to follow. This will help with progressive overload as well, so you’re not just making it up as you go. If you leave it up to your mind and how you’re feeling in the moment, the workout probably won’t happen. There are so many free at-home training programs online now so there’s really no excuse to find one to follow. Pick one that aligns with your body composition goals and get to it.
Second, you need to actually make a plan to follow it. Consistency doesn’t just happen. It takes discipline. Making your workouts non-negotiables for yourself is a hard habit to start, but once it’s built, it becomes a very healthy foundation you can lean on when things don’t go as planned.
At the beginning of every week, schedule the times that you will work out. Make these non-negotiable meetings with yourself. Don’t reschedule them for anything that’s not a top priority. After a few weeks of this habit, you will start to want those times for yourself. It becomes a great de-stressor from the everyday burdens we live with.
Training at home isn’t easy- but it is simple. It can be very effective as long as there is a plan and you stick to it. Don’t let nay-sayers convince you that it’s “not enough.” Moving your body (in any way!) is important for overall health, no matter where you do it. Start implementing these three things, and watch as you start hitting goals quicker than you realized you could!
To get you started, here is a list of at-home exercises you can do without any equipment!
One last thing to help you out: a free 1-month meal plan!
You can download the meal plan here.
It will give you the nutritious jumpstart needed to aid in recovery and energy when starting to build those foundational health habits.
I’d love to hear from you! Email me with any questions at copybymeag@gmail.com
Visit my website: here!
