FEATURED ARTICLE: The Three Fundamentals of Strength Training From Home.
The independence of working out from home appeals to a lot of people who want more than the commercial gym can offer. The home gym is particularly appealing to those looking to focus on strength training, but it can be difficult to make this work for you.
Are you struggling with strength training from home? Having trouble motivating yourself without the structure offered by your usual gym routine? Or are you working out just fine at home, but not getting the results you want?
If so, then read on for our fundamental tips for strength training at home simply and effectively.
1 – Getting the basics of training right
The basic strength exercises are used for one simple reason: they work. If you’re looking at strength training from home then look no further than squats, deadlifts, bench presses and a few more fundamental workouts to help you get stronger.
If you’re thinking about getting strong at home then it’s an absolute necessity to invest in a few basic bits of equipment. You can do without a garage full of fancy accessories, with just a heavy-duty weight bench, power rack/half rack, Olympic barbell and a 120kg set of weight plates, you can complete all the basic exercises you need.
The right program will progress with you, accounting for your progressive overload through the percentages of your One Rep Max. Its worth taking the time to find a program that does this, allowing you to improve and gain strength at a steady, effective rate.
2 – Getting the lifestyle right
Nutrition and food
Let’s face it, if you want to get stronger you’re going to need to eat a lot and gain some fat. If you find yourself struggling to lift more, it’s time to start eating more calories. This can seem difficult, but if you’re really serious about getting stronger then getting the right amount of calories should be more important to you than staying lean.
Strength training means eating large quantities of red meat and carbs. Steak, beef burgers, eggs, cheese, pasta, milk and nuts should all be in your fridge, along with the protein powder.
Sleep is vital to help you recover and keep your strength high for training. A lack of sleep will make you sluggish, demotivated and less able to work out to your peak. An average of 8 hours of sleep per night is a must if you want to train well and get stronger.
3 – Getting the frequency right
Finding the frequency that works for you
Frequency is probably the trickiest thing for you to think about when it comes to strength training from home, but getting it right will help ensure that your workout regime is as efficient as possible.
Getting your frequency spot on simply means knowing how often training a certain bodypart or movement works for you. It means knowing your own limits and working out in a way that allows you to improve and get stronger, without exceeding your recovery.
Create your own program
Once you’re more comfortable with your frequency and feel that you’ve got your training and lifestyle right, it’s time to start thinking about creating your own training programs. While this may seem like a lot to think about, it can help you think more deeply about your training and ultimately work out more efficiently.
Overall, the crucial thing to remember when you start strength training from home is to not get bogged down in complicated advice and loads of fancy gadgets and products, but just to get the basics right and find a program that works for you and helps you get stronger.