Three HARD truths about successful home workout plans
Home workout plans can be awesome, and can 100% help you to get in great shape. They can even set you up for rapid gains when you’re back in the gym. Body composition can absolutely be making huge leaps forward, and for many, your joints won’t hate you for stepping away from heavy lifts for a couple of weeks to focus on balance, stability, and strength in those neglected areas in the gym. But here’s the thing. Home workout plans don’t mean the same thing to everyone, and can be a DISASTER for your progress if you get it wrong.
Let’s take a look at three key areas where training from home can create huge problems, and how to you can make your home workout plan really set you up for success!
Truth #1: The biggest change is an acceptance of excuses
I did say these would be “hard truths”, not “sugar-coated fairydust and sunshine” truths. But stick with it- I just want to see you succeed.
One of the biggest challenges faced so far by everyone is dealing with a completely new situation. That’s hard to do. Our routine is all over the place, and to be honest, there’s more important things that need sorting out than exercise in the first few days of adjusting. But let’s skip that week..
Let’s say we’re now 7 days into a new routine. It’s still chaotic. We have no set time to be up and about, meal times are all over, we’re fitting training in as and when we can, and because of this, fitness just isn’t the priority.
Sound familiar? If so, don’t hate me for this part.
That’s on you.
See, on a normal day, our routine is sorted for us. We like to complain about it at times, but is it really that bad? After all, it gives us the consistency we need to make plans, and take action. 7am start, food at 8, 12,3, 6, work 9-5, gym at 6pm, etc. We’ve got this. Yes, you have 65 hours of tasks per week to do, but you know when you’ll do them, so missing them because you decided to do something else jumps out as an excuse.
Right now, for most people, there’s less tasks to do (or if you’re like me, you may have a s***load more, either way, the point still applies), but far more excuses available.
You need to plan a schedule. When will you work/ eat/ sleep/ train. Plan your week, starting with the essential tasks including training. Plan your meals to fit your diet, and have a plan in place to stop you raiding the biscuit cupboard because you’re stressed with work.
The same still applies for routine and planning as always. You simply now have more responsibility for it. And if you think that’s a bad thing, jump onto our podcast for one hell of an emotional transformation….. But back to the point, more responsibility= more control. When is IDEAL for you to work? When is IDEAL for you to train? How do you make your diet PERFECT?
Set aside your excuses, take control of your home workout plan, and start to make rapid progress in fitness, health and body composition!
Truth #2: You can create your own motivation (even for home workout plans!)
What do you enjoy about training? What get’s you in your zone to work out?
Serious question. Is it the feeling after? Is it the sense of achievement? If you hate it altogether, you’re doing it wrong…
But we all enjoy certain parts of training, and other parts less so. Those sessions that you enjoy, they’re easy to find motivation for. Those that you don’t- funny how that coincides with all the sessions you “had to miss”. The thing is, if it’s in the plan, it has its place, so getting it all done is pretty crucial to your results.
Why do I bring this up?
Well, the fact is, some people just don’t enjoy training at home. And in this case, motivation to train takes a hit. So, let’s build that motivation back up.
Job 1 for you right now, why are you doing a home workout plan? I want to be fit- why? I want to get healthy- why? Get clear.
But that’s not everything.
Assuming you’ve planned when you’re going to train, let’s start to set up your triggers for motivation that usually help you to get in the zone at the gym. And let’s do the opposite- let’s remove distractions from your home workout space.
If the gym is your space to get away from work or other stress, make sure your home workout area is set up as it’s own space- even if this is temporary. Don’t have anything visible that will distract you from the session. The workout space is your new gym- treat it with respect.
So back to the question we started with: What do you enjoy about training?
This MUST feature in the plan. If it’s challenging yourself, make sure that you still have the opportunity to do this often… maybe not with a 200kg barbell, but you can absolutely take your exercises in the plan to your limits. If it’s the opportunity to switch off- make sure that every workout is that: not something with frequent distractions, but something where you get into your zone.
Here’s some tips:
- Music- get your headphones on, and have the same pre workout routine to get you in the zone. The warm up and workout may be different, but training to music that gets you focused will help.
- Set up your space: This needs to be training focused during the session. No distractions.
- Include a challenge EVERY workout. This can be focused on progress with a stability exercise, or can be taking yourself to the limits of what your muscles can handle. Either way, make progress.
And remember, motivation is down to you. You create the flow of motivation through your actions: don’t wait for it to arrive. Make it happen.
Truth #3: If it was a bad idea when you had access to a gym, it’s probably still a bad idea
When considering what’s a good idea for your training, I like to think we’re completely impartial. We have no allegiance nor dislike to any training camps or modalities: rather, we look at what’s going to be a good idea for you right now to move towards your goals, and what’s not.
Now, of course, this is impacted by not only the physical and physiological side of things, but also psychological and practical. And you can’t deny that the practical aspect of what’s optimum has been shaken, meaning the “optimum” approach for you to succeed looks a lot different to how it looked a few months ago.
Now there’s no hard and fast “best” approach for success, but there are things that will help you to achieve your goals (A LOT of things to choose from in this category), and things that will work against you, or provide an element of risk that’s unnecessary
Developing appropriate plans takes consideration for physiology, injury risk, enjoyment, and more. And unfortunately, a hell of a lot of plans just aren’t appropriate. Let me give a quick, simple way to categorise this:
- Appropriate (moves towards goal in an efficient manner without unnecessarily high level of risk)
- Not appropriate (does not move towards goal in an efficient manner, or provides an unnecessarily high element of risk)
If the approach of running every day, or doing hardcore high intensity workouts daily was not appropriate a few weeks ago, then chances are they are still not appropriate.
Have your goals changed?
If not, the same rules apply, we just find a different approach (from the new range of “appropriate” approaches). Want to build muscle? Are you creating a stimulus to build? Are you structuring your plan appropriately to allow this to happen? Does your nutrition support this?
Even if your goals have changed, that’s fine, but again, there are rules to this. That group of what is appropriate may change, but the rules still apply.
Before you start your workout plan, ask yourself one question:
“Is this appropriate for me?”
If you’re not sure (because this is complex), then fire me a message, I’ll be happy to help. Don’t waste time doing workouts that are not appropriate to you or your goals. If you can find the time and motivation to work out, make it worth it!
I get it. This article is blunt. But it’s all there to help. These are simple mistakes, made by a hell of a lot of people, and they’re unnecessary. I want to help you all to make progress with your home workout plan, and getting on top of these three common mistakes will transform your results.
If you have questions, please CONTACT US and I’ll help you to find a solution.
Our 8 week home workout plan takes all of this into consideration, and your specific plan is based on your background, goals, and fitness level, to help you to make huge progress from home! Check it out using the button below!
Thanks! Stay safe, take the advice, and come out of this stronger!
Josh Kennedy, MSc, ASCC, CSCS
P.S. Our podcast is packed with useful information, check it out here!