Homebased training found its way into the spotlight in 2020, though it has never been limited to a pandemic-specific option. The rapid rise of home training is unsurprising, given its convenience and effectiveness and, of course, the current global circumstances. Suppose you’re new to the training from home lifestyle, welcome. Alternatively, if you’re looking for ways to strengthen your existing practice, look no further.
Firstly, mindset matters. Working out from home takes discipline, planning and a high degree of accountability.
It can be an intimidating prospect, but it doesn’t have to be. There are so many benefits to working out from home. Here are my eight ways to get the best out of your home training.
1. STICK TO A PROGRAM
We often enter the home training realm with loads of enthusiasm but no concrete plan to achieve our goals. This generally leads to aimless exercise and results in a lack of measurable progress, leaving us disappointed. Having a program bypasses this.
Even if you’re not currently completing one of my programs, having a general structure and routine will keep you focused and prepared. Self-motivation becomes more manageable when we know what challenge we have to tackle. Being aware of what’s ahead allows us to psych ourselves up for it versus psych ourselves out of it.
Consistency is key; therefore, the best program is the one you’re going to stick with. Don’t overcomplicate it; keep it fun and fresh, and ensure you progress and improve every week. Ensure that your program includes a warmup and cool down with every session to avoid injury.
2. SCHEDULE YOUR WORKOUTS LIKE APPOINTMENTS
Your health and fitness are a priority. Think of your training sessions as non-negotiable appointments and mark them on the calendar in pen, not pencil. The time you block out for your sessions is time invested in yourself – turn down or reschedule interfering activities or engagements. You are worth the time it takes to complete your program. Fiercely defend this appointment.
Postponing or cancelling workouts for ‘more pressing’ engagements is a high-risk element of home training. Try not to fall into this trap.
Commit to your workout at the same time every day to establish a routine. This process makes consistency more achievable.
3. SET UP TRAINING REWARDS
Results take time, particularly when it comes to fitness. Incentivising your program with a reward system can help push you into action on the days where training seems out of reach. For example: if you train for five sessions this week, enjoy a glass of wine and some pasta on a weekend night.
Keep in mind that you don’t want your rewards to outweigh the hard work you’re putting in. While edible treats are definitely on the table (pun intended), brainstorm ways to reward yourself that don’t revolve around food. Consider an activity or experience you’ve always wanted to do, buying a new outfit, a spa treatment etc.
4. CREATE A WORKOUT SPACE
Training at home can provide a less intimidating environment than that of a gym. The more comfortable we are in our training space, the easier it is to be consistent and confident within our workouts. Determine how much space you’ll need for your program and select an area accordingly.
Unlike a gym, this is your space, and you have complete control over how it’s set up (temperature, music, equipment etc.).
Decorate your space in a way that reminds you that when you’re here, you mean business.
Put up inspiring pictures or quotes to help you to stay motivated. A mirror is also a great addition to any workout space as it allows you to watch your form. I intentionally leave my yoga mat out after every session as a reminder to get moving every day.
5. ELIMINATE DISTRACTIONS
Home training can become derailed by a never-ending list of distractions and responsibilities. Remember that we’ve scheduled this appointment, and we need to defend it.
Have your space prepped with everything you’ll need before starting (water, sweat towel, equipment etc.). Once you’re in your space, flip the switch and be present; don’t run through your to-do list or check your emails in between your rest periods. You are there to train.
If you use your phone or another device for music, you can have your playlist ready. Link it to a speaker, eliminating the need to bring a device into your space. Alternatively, turn your device to ‘do not disturb’ for the duration of your session and close your laptop screens.
6. PUT ON YOUR GYM KIT WHEN YOU WAKE UP
Purely showing up to the workout is more than half the battle. Jumping over the hurdles in our homes to get to that point can be challenging. To prime your mindset, get into the habit of getting dressed for your workout first thing in the morning. Remember, we’re psyching ourselves up for our workout.
With no workout dress codes, you have the freedom to wear whatever you’re comfortable in on that day. Use getting kitted out as a way to hold yourself accountable for making it to the session.
I hang up my exercise kit on my bedroom door hook every night, for when I wake up, it’s all prepared for me.
7. HAVE WORKOUT CUES
Having specific cues and routines can make it easier to switch into workout mode. The transition from one mindset to another doesn’t have to be complex; it can be as simple as putting on a playlist. Instantly you’ve got a mental cue that it’s time to exercise. After starting your playlist, you might then prepare your space to train. Getting dressed in your workout kit first thing in the morning also acts as a mental cue.
Every action is working toward getting you into an optimal position to perform. Making yourself a pre-workout espresso might be your workout cue and mental sign you’re ready to train. I make a tasty post-workout protein shake before I start training as an accountability cue. Knowing indeed, I need to train before I can reward myself.
8. FIND A TRAINING BUDDY
In the spirit of holding ourselves accountable – especially when the couch and Netflix are calling – enlisting a friend or a training buddy may be the solution. Having someone there, either physically or virtually, to share your progress can make it more fun and boost motivation.
Training with a friend makes us more likely to try something new and push harder during our workouts. It’s a good idea to establish boundaries with your buddy, like having your catch-up after the session, not during. If you’re looking for a training buddy or a fitness group to find some motivation, you can join my private fitness community group here.
Home training is what you make it, and there are so many advantages to doing it. There’s no transit time, waiting for machines or spectator-related anxieties and no judgement. It’s just you, in your zone, working on becoming the best version of yourself.
Be disciplined, be consistent and support your goals with healthy, sustainable habits – all from the comfort of your own home.
You’ve got this!
Coach Michael.
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