When it comes to working out at home, taking care of the little things makes the difference between success and frustration. The reason I bring up this question is to help answer a question I received last week: “What are some common mistakes people make when training at home instead of at home?” go to the gym? ”
Here are my top five home training mistakes that I have seen over the years in my practice:
1 – You have no space dedicated to exercise
When people started working from home 18 months ago because of the pandemic, they mostly set up workspaces that were dedicated areas. When they were in that “space” it meant it was time to get down to business and get down to business; it didn’t matter if the area was in a closed office or at the kitchen table. I suggest the same should be true for your home exercise space.
If you have the means to set up a suitable home gym, this would be the ultimate scenario. If not, make sure there is somewhere you go regularly when it’s time to work out. It could be in a spare bedroom, in your basement, or even in your kitchen, as one of my most consistent long-term clients has done since we met over three years ago.
2 – Your workout space is messy, unappealing and unattractive
During the first 10 years of my personal trainer career, I took in-person trainings with home clients. It never ceased to amaze me how many people enjoyed exercise and placed so little importance on the environment in which they would be doing it. I would stop at fancy homes with wine tasting rooms and home theater facilities and find myself in dark, moldy basements that would be better suited for storing root vegetables for the winter than ‘to exercise.
You don’t need luxury in your workout space. What is needed is that it be well lit, ventilated if possible, neat and above all organized. It could just mean that your “home gym” consists of resistance bands, dumbbells, and a yoga mat that tucks away after every use. In my experience, the most important thing is that everything has a place where it lives before and after each session. If you ever feel like training and then need to look for pieces of equipment that could have been moved and left elsewhere, your momentum will die quickly.
Treat your training space with respect and love it. Add music, a fan, and better lighting if you can, and half the battle for exercise consistency will be won.
3 – You only focus on one type of exercise
When I meet clients for their first consultations, this is often the biggest problem to deal with. Many people proudly describe how they walk every day, although they never do any strength training or core exercise. Others are very strict about hitting weights several times a week, never doing anything to increase their heart rate.
The most effective and efficient exercise programs make room for strength training, endurance and flexibility work. Whether you are training in a gym or your game room, knowing how to approach all aspects of fitness is essential. This does not mean that you need special or expensive equipment. This means that you need a routine that addresses all three areas.
4 – You invent it as you go
The most successful long-term athletes that I know of have schedules and routines that they follow. They have long-term plans to meet specific goals such as runs, hikes, weddings, or surgery appointments that take place several months in advance. The months are divided into weeks dedicated to specific types of workouts and the weeks are divided into days and finally individual workouts. In other words, it helps to know exactly what you’re going to be doing on any given day instead of just flying away.
5 – You are using too little resistance for your strength training
Almost always the biggest challenge for home athletes is that they don’t have enough weight to really put their body to the test. This could mean they don’t have the space, budget, or confidence to lift weights heavy enough to help them improve their fitness. For those people, I almost always suggest buying a set of rubber resistance bands that can range from 10 to 150 lbs. These sets come with door ties to create pulley systems and can be ordered online for around $ 40. Without the proper resistance, it becomes very difficult to provide meaningful strength training.