Yes, it is effective to work out at home (if you can hold yourself accountable).
As long as you can get yourself to stay consistent, a home workout can be just as effective as one at a gym.
The best home workout plans use the principles of strength training by incorporating:
- Variation - making changes to stay on the path to progress.
- Progressive overload - being able to perform better as a result of good training.
- SAID principle -exercise in a specific way. Get a specific result.
Remember individualization. You and a friend can find the same program online and end up with different-looking glutes.
Variation helps you avoid boredom and overuse injuries. If you're trying to master a move, you might change exercises less often.
You can target energy systems, movements, or muscle groups but, you should be specific about what it is you want to get out of your training.
The best strength workouts connect the principles above with these variables:
- Volume - How much exercise you perform.
- Intensity - How hard your training is or how much you lift.
- Frequency - How often you're training each muscle or move.
- Exercise selection - The exercises you perform each week.
- Exercise order - The order you perform exercises in.
- Rest - How long you rest between sets, exercises, and workouts.
- Tempo or velocity -How fast you move.
Your first workout of the week can't leave you sore for days if you hope to exercise often.
Be sure to cover your primary movement patterns each week:
- Squatting - Bodyweight squats, goblet squats, suitcase squats, and overhead squats.
- Hip hinging/extension - Glute bridges, hip thrusts, RDLs, and single-leg glute bridges.
- Lunges - Split squats, lunges, step-ups, and step-downs.
- Upper body pushing - Push-ups, floor presses, and overhead pressing.
- Upper body pulling - Bent-over rows, chin-ups, and pulldowns.
- Loaded carries and farmers' walks.
Various core and accessory muscles can be sprinkled in lightly as needed.
If you're targeting muscles instead of moves;
- Squatting - Quads and glutes
- Lunging - Quads and glutes
- Hip hinges - Hamstrings, glutes, and erectors
- Upper-body pushing - Chest, shoulders, and triceps
- Upper-body pulling - Back (Lats) and biceps
- Loaded carries - Erectors, core, etc. - Total body
Don't forget to make sure your plan is something you can stick to.
Can You Get Ripped Working Out at Home?
Yes, you can get ripped or tone up working out at home (if you eat well).
Assuming that it's in your genes, you can tone up with, or without weights, bro.
The resistance you're applying can come in the form of dumbbells, barbells, or buckets of sand. You can purchase any piece of equipment that you have room for. You can plan your routine around what you like and not limit it based on who hogs what when.
Some examples of useful home gym equipment include:
- A squat rack, rig, or squat stand
- Dumbbells (or kettlebells)
- Various length resistance bands
- An adjustable-height bench
- Stall matting
Your two limitations on equipment will be space and money. If you don't have space for a squat rack, squat stands are lighter and smaller. The squat rack is very versatile providing storage and a place to do pull-ups.
Resistance bands travel well. A longer set will allow you to perform rows, and hip hinges and assist your push-ups and pull-ups. A shorter set will allow you to perform lateral band walks and abductions.
You can add a band to almost any movement including:
- Band-resisted push-ups
- Band lat pulldowns
- Band resisted sumo deadlifts
- Band standing hip abductions
- Band pull-aparts
- Half-kneeling banded twists (core)
Dumbbells can take up a lot of room. You can try to limit the number of dumbbells you have by taking jumps between weights.
A minimalist set of dumbbells might look like this:
- A light pair - Something you use for 20-30 reps on bridges for your glutes.
- Medium - You can use these for at least 10 reps, maybe as many as 15 on lunges or rows.
- A Heavy set - Something you can use to work your legs for sets of 6-8 on hip hinges and squats.
A full set of dumbbells typically ranges from 7.5-50 or 100 pounds. At $1 per pound, that can get real pricey, real quick.
If you're taking the minimalist approach, you can find lighter things around the house to use for curls. Adding weight isn't the only way to add challenge to a workout but it's easy and effective.
Why is Working Out at Home Better?
Working out at home is better because you control the environment.
Some choice architecture includes:
- You can make all the coffee at home.
- If you want to turn your music up (or play some Bieber), do it.
- You can avoid bad weather and a tedious commute.
- Do gyms seem intimidating to you? None of that in your bathrobe.
- Flex your workout to fit your sleep and work schedule (if possible).
- If you can make space for exercise, you can purchase any piece of equipment that you have room for.
- There is a 0-minute wait time for dumbbells.
Gyms are open based on their schedule and needs. When you pay for a gym membership, you're paying rent for equipment. You might as well pay to use things you like when you need them.
(If you're looking for a good gym in Columbia, Mo, peep this article reviewing a few.
An exercise routine built around your favorite moves is one that you're more likely to do.
How Can I Tone Up in 4 Weeks?
You can begin to tone up in 4 weeks by establishing a smart diet and performing strength workouts 2-3 times a week.
It depends on where you're starting from (and who your parents are). All of our bodies respond differently to diet and exercise.
Even working with a trainer, it might take you 3-6 months to begin to see results.
It's also helpful to know that "toned" means something different to everyone.
I've worked with women that have no problem putting muscle on their legs but want to keep their shoulders trim. Figure out where you want to be and work backward.
How Can I Get Fit at Home without Equipment?
You can get fit at home without equipment by performing bodyweight exercises (with a dash of creativity).
You'll need creativity when exercising at home to get around these problems:
- Performing rows and upper body pulling movements without weights.
- Seeking ways to challenge your hamstrings and erectors (back).
- Coming up with ways to make exercises easier, if they're too difficult.
- Remain interested enough to train without weights.
You can perform pushups, squats, lunges, and bridges without weights. Elevating your feet will allow you to make push-ups harder and bridges easier. Elevating your hands makes push-ups harder. Elevating your back foot makes lunges harder.
To get enough equipment, you can use household objects for resistance such as:
- Backpacks
- Reusable grocery store bags
- Gallon jugs
- Cans of paint
- Laundry baskets
Anything that you can load will work. If you can buy a set of bands, it will make things much easier. Working out at home might mean adjusting your expectations. Your progression path could be paved by adding reps, time or distance traveled.
Some people do find bodyweight workouts boring because they like using weights.
