There are advantages to doing all workouts at home. First, they are free (or cheap if you sign up for an app or virtual gym), and second, you don't have to worry about going anywhere. However, sometimes it can be difficult to find the motivation to exercise at home, and you may lack the equipment or expertise needed to do a solid workout.
Fortunately, Jason Bone, force chief at FLEX Chelsea, is here to help train. Below are some of Bone's general strength training tips at home, as well as specific advice for people with free weights, resistance bands, or without equipment.
Plan Your Week
One of the many pitfalls of strength training at home is that you have so many distractions. Overcome this by planning your workouts in your diary as you would book with a personal trainer. I would recommend three strength training sessions a week along with other types of training to add variety and arouse your interest.
Consistency is an important part of achieving your goals. It's easy to fall off the car, and before you know it, you've missed an entire week of training. If you miss a training day, try to make up for it later in the week. Don't let your head drop ̵
Monitor your training and try to make progress: Increase reps, add more weight, shorten your rest periods. There is nothing better than being able to train harder, feel fitter, be stronger or keep pushing.
Tips for training at home with …
You still have your own body or various things near the house – a chair, a large water bottle, or even a family member! When doing strength exercises with body weight, it is important to slow down and think about which muscle group you are working on. Are you working on the right muscles?
First, stick to fairly simple compound exercises such as squats, lunges, buttocks, pushing up, sitting, and planks. These are well-known exercises and the reason is that they work! Hold the tension in the area you're aiming at for about 30 seconds and do 10 repetitions. If you have completed ten repetitions in 20 seconds, you are too fast. Aim for three rounds of each exercise with a 45 second pause.
You can continue your training by overlaying your exercises. Do an upper body exercise and instead of resting, go straight to a lower body exercise.
Adding resistance will put more tension on your muscles, increasing your strength capacity. Follow similar exercises to bodyweight training, although you will find that your effort is much higher. You may not be able to cross or maintain the rep range you were in before, but that's exactly what progression is all about.
However, here you can move on to the next level of strength training. You have to make sure that you still stick to the slow and steady repetitions and pay attention to your shape as injuries can occur.
If you are lucky enough to have some dumbbells, I suggest adding the deadlift, the front squat, and the weighted lunge. bent row and shoulder press on your program. Stick to a similar rep range and pace like your body weight training, but gain more weight with increasing strength. You will also benefit from changing your routine every four weeks to avoid a plateau and keep your workout interesting.