Constantly find yourself making excuses as to why you’re unable to get to the gym during the week?
Sick of the personalities at your local gym?
Want to train in a fortress of your own solitude?
There’s a number of great reasons why working out at home can be better than a commercial gym, however it’s far too common to see home workouts, intended to be performing with relentless intensity quickly become a casual, relaxed and compressed exercise session.
If you want to reap the benefits and convenience of working out at home be sure you’re implementing the home workout tips below to ensure you’re going to push yourself to the brink to get the results you’re chasing.
My 5 Home Workout Tips
1 – Have A Plan (Know Your Workout)
When it comes time to train you should have a plan, you should you what you’re about to do.
Know in advance the exercises, sets and rep range you’re going to be working in for your home workout.
Starting a workout without a plan of attack is very much like getting in your car without directions… you’ll find yourself second guessing what you should be doing, wasting time while looking for a particular weight or exercise to target a muscle group.
An good workout is planned.
Know what you’re going to be doing before you hit your home gym.
2 – Eliminate All Distractions
A study conducted by Microsoft suggests that it takes an individual roughly 25 minutes to get back on track after a distraction.
Where are you going to find the most distractions? Without a doubt, at home.
Distractions are literally everywhere, you may very well be distracted while reading this article!
The main productivity killers include:
- Brief conversations
- Phone calls
- Text messages
- Surfing the web
Mental wanderings are also a major productivity killer, as I’m writing this article I’m in the zone – my mind is focused on the task at hand, as opposed to that argument I had earlier today, or what I’m having for my next meal.
None of that matters right now, because I’m fixated on the task at hand.
Ditch any and all distractions for the duration of your workout.
3 – Make A Playlist To Increase The Intensity
Whenever I’m training with a good playlist my workouts are far more intense than when I don’t have my headphones on.
Whether it be heavy metal, rap or electro… whatever music motivates you and gets you in the zone to relentlessly lift those heavy weights, that’s what you’ll put on your playlist.
However, it’s important that you set this up correctly. If you’re constantly having to change songs on your playlist or find yourself surfing YouTube between sets you’re wasting your time and you’re losing intensity. Ensure it’s a set and forget. Put your headphones on, start your playlist and don’t touch your MP3 player until you’re done.
4 – Have All Exercises Ready To Go
When possible your exercise mat, barbell, dumbbell and all other equipment required for your workout ready to go.
Don’t walk from one side of the house to the other to get your weight belt for pull-ups, have everything in your workout area (I used to train under my home patio).
5 – Use A Timer
45 minutes – 1 hour is optimal time to perform your workout.
30 seconds – 2 minutes is the optimal time to rest between sets (dependant on whether you’re training for strength, hypertrophy or endurance).
If your workout exceeds an hour and your rest periods are sporadic in duration chances are the rest periods you’re taking are too long or you’re performing excessive amounts of volume per workout.
Force yourself to get a sufficient workout done in an insufficient amount of time. If you don’t set a time limit it’ll take all the time you have – that’s parkinson’s law.
The Big Issue With The Home Workout
When we enter the gym it acts as an anchor, we know what we’re there to do.
When we’re at home we’re used to relaxing, we haven’t gone out of our way to go to the gym.
As the old saying goes half the battle is won merely by showing up. This “showing up” can be hard to replicate when you remain in your own home environment.
Over the years I’ve alternated between both training at home as well as at a commercial gym (a heavy pair of dumbbells, an olympic barbell and a power cage are all you need for a super effective home gym).
Saying ‘I workout four days a week’ doesn’t mean shit.
It’s what you do during those workouts. If you’re lounging around, lifting light and barely breaking a sweat it comes to me as no surprise that you’re probably not going to be getting the results you want if any at all.
Your workout should be a struggle, it should be hell. Heavy weights, high intensity – pushing yourself harder each and every day.
If you’re opting to train at home ensure you’re implementing the five tips discussed above, otherwise you’ll just be going through the motions and ticking the proverbial box each day, a lack of intensity results in a lack of progress and growth.