Do you go to the gym on a regular basis? If you don’t already work out at home, learning how to start working out at home could be a lifesaver. Working out can be defined as any physical activity that engages your muscles and burns calories.
Running, jogging, walking on a treadmill, or utilizing a rowing machine in the quiet of your own home are all excellent forms of exercise. You will reap several health benefits whether you choose one of those options or work out with exercise bands.
Whether you want to know how to gain muscle, tone up, or how to start working out to lose weight-this post is for you, so keep reading.
How to Start Working Out at Home
You can get your own home gym for yourself and your family, and it will make your life easier. No expensive gym membership, no trips to the gym, and no worries about other people’s germs?
Not to mention the convenience of working out in your PJs while watching a movie. There are a ton of reasons why working out at home is the best way to start getting in shape. You can get started with as little or as much home gym equipment as you like or can afford.
When it comes to equipment, it’s easy to start very small and add to what you have as you go along. Here are a few things to keep in mind as you begin:
What You Need To Start Working Out At Home:
A dedicated space to workout
It’s important to dedicate a space for your training. That can be inside the house, or outside. It’s definitely a plus if you have an empty or unused room in your house or apartment. However, my first home gym was in an open carport outside.
Even if you don’t have an entire room or place outside the house, it’s still better to dedicate a particular space. Working out at home can be anything from equipment like exercise bikes or weights, to a place to do planks and pushups.
You really don’t need an elaborate gym at home (even though that’s nice), just a dedicated space. With a particular place to exercise every time, you train your brain and body to know what you’re there for and you’ll have better results from your workouts.
It’s possible to get a great workout with no equipment at all. You can do situps, pushups, planks, stretches, squats, and lunges. And there’s no shame and plenty of results from those bodyweight exercises.
On the other hand, let’s say you want to get into building more muscle mass with weights? Then you’ll need something like barbells, dumbbells, or kettle balls. If that sounds like you, you will probably want to invest in an economical weight bench.
Other than a couple of dumbbells, I think the first piece of workout equipment most people invest in is some form of cardio equipment for home.
With any one of the above types of equipment, my advice is don’t even get started without a mat to protect yourself or your floors.
But, there’s another way to get a full body workout with very little dedicated space and for pretty cheap. I’m not so much into body building as I am keeping definition and tone. With that in mind, I find myself going to my favorite resistance bands more and more. Resistance bands can be hooked up to a door for upper body workouts, and you can even get on the floor and work your legs .
Read this post if you would like to know how to start working out at home without equipment.
A Workout routine
Working out without a plan is a pain in the neck. All you get out of it is sore muscles and the desire to eat even more, with no discernible benefits to your health.
On the other hand, knowing how to build a workout routine into your daily routine makes your training more enjoyable and productive.
I would not start working out at all without first purchasing a simple $1 spiral notebook. In my notebook, I start out with a hand drawn 7 day calander on the first page. Just 7 blocks with a day of the week at the top of each.
I have in those blocks what part of my body I will workout on what days. Arms and abs on Monday, Wednesday, and Friday. Rowing for legs and chest along with cardio on Tuesday and Thursday and Saturday.
Then in the rest of the book, I keep exact records of how long, how much, number of reps, etc. for every workout. This keeps me progressing, in a routine, and focused on my exercise and training plan.
Goals for Working Out at Home
It doesn’t matter where you are working out, you will always have real results if you have a goal. And without goals, you may or may not improve your fitness level, weight, or muscle mass?
I found goals to be even more important than ever when I started working out by myself at home. Without a routine and goals, I was on the hit and miss program. I found it really easy to find something else to do around the house instead of getting in my training. And then when I did exercise at home, the activities were just as scattered.
If you happen to be setting goals in other parts of your life, just do the same thing for your fitness goals. If you were like me and never set goals, I will give you my own views on how to set your own fitness goals.
- First consider what you want to gain from working out. Do you intend to build massive muscle mass, get a stronger heart for more strength and endurance, tone your muscles so you look better?
- After you have an idea what you want, it’s time to start getting a little more specific. If it’s weight loss or weight gain, decide on some exact numbers. If it’s a particular amount of weight you want to curl or bench press, write those numbers down and think about some realistic dates to get there. (Realistic is the key)
- Smart goals is the watchword of the day and means:
- Specific-clearly define, so you will know exactly where you are going and exactly when you arrive.
- Set number of repititions
- Specific amount of weight to lift
- Exactly how far or long to run on your treadmill
- What specific weight you want to arrive at
- Achievable-It’s vital that you set realistic goals that are achievable. Beginners to goal setting often find themselves setting unrealistic goals, and giving up. Set small goals that you can reach and then reward yourself.
- Relevant-set your own goals that are relevant to you, your own fitness level, and possibly your own financial situation.
- Time Specific-Without deadlines for your goals, they become too vague and give you too much leeway to wander off and eventually quit.
Here are Five Advantages of Working Out at Home
Working out at home comes with a lot of advantages over paying for a gym membership. Let’s take a look at 5 benefits of working out at home.
1. Less Expensive
Depending on your own taste and budget, owning your own home exercise equipment can be less expensive than paying monthly dues at a gym.
2. Your Home Gym is Never Closed
There is a sense of freedom when you work out in your own home. Can’t sleep and want to move around? It’s time to start running on your treadmill at 2 o’clock in the morning You’re in charge of your own home gym. Set your own rules and pace, blast your favorite music, and get going.
3. No Distractions
Skip the things that would normally bother you at the gym and just work out. People at the gym are always talking and laughing, which can make it hard for you to work out. Avoiding these distractions lets you focus on your own fitness goals and get things done.
4. Working Out At Home is Private
Ever feel like people at the gym are watching, evaluating, and judging your workouts? Maybe it’s true, maybe not? Either way, if you feel it, it’s uncomfortable. I learned how to start working out at home in my pajamas, and still do. If privacy is your thing, working out at home is the way to go.
You may be concerned about how to start exercising when you’re out of shape, and be embarassed about going to a gym. That’s why learning how to start working out at home can really help you.
5. Focus and Pace
When you are working out at home, it is much easier to maintain a steady pace and to give your full attention to the muscles you are training. Training in a gym means attempting to concentrate on what you’re doing while listening to loud talking, laughing, and music that you may or may not enjoy. At home, it all depends on what you need to get done and what degree of noise you wish to be exposed to.
How Often To Work Out?
Schedule your exercises for Monday through Friday. It is OK to ‘take the weekend off’.
Your schedule should consist of a blend of aerobic and anaerobic exercises; Monday, Wednesday, and Friday—aerobic exercises; Tuesday and Thursday—anaerobic exercises.
How long should a beginner workout at home?
A typical aerobic exercise session would consist of 5 minutes of stretching (very important), 20 to 30 minutes of exercise, and 2 to 5 minutes of cool down.
An anaerobic exercise session would consist of stretching, 5 to 10 minutes of aerobic exercise for warm up, and 2 sets of 20 of lifting or resistance machines for one set of muscles.
Do not rest more than 60 seconds between sets. Repeat for additional muscle groups for a total of 30 to 60 minutes.
The benefits of working out are enormous but working out at home isn’t for everyone. Some people can’t get motivated to do the work at home, and some people don’t have the available space. But, for others, working out at home is the ideal solution. Once you know what it feels like to have your own home gym equipment, you’ll never go back to getting a membership.
Some people prefer to bulk up, and some prefer aerobics. If you’re into doing aerobics, then you may want to invest in having a treadmill in your home gym.
If you are into bulking up, then you will need home gym exercise equipment that specializes in building muscle groups.