New to Training at Home? Try These 4 Tips.

No gym, no problem. I first wrote this in an Instagram post back in 2018 when I started posting workouts that could be done basically anywhere and with minimal or no equipment.

I clearly had no idea that we would find ourself in a situation like this, where even if we want to we can't go train in a gym, but my main aim at the time was the same as it is now, to provide solutions for busy men and women that were finding it challenging to even get to the gym or carve out the time to fit in any exercise. I wanted to show that you can exercise functionally and effectively anywhere (especially at home) and you don't need to spend copious amounts of time each a day doing it.

I've been doing more and more training at home in the past few months purely because I loved the freedom it gave me. 

You have to keep in mind that ALL YOU REALLY NEED to be fit, strong, healthy, positive and energetic is the ACTUAL DESIRE TO WANT TO DO IT! Once you have made up your mind you will find a way and that's what I want to help people do. 

If you have the desire and you now have to train at home, here are a few tips that could help make the process more successful.

1. CREATE A DESIGNATED PLACE TO TRAIN

This one is especially important if you’re doing video sessions with me ;)

If you don’t already have a home gym set-up, do your best to have a designated training/workout space. This could mean your garage, your living room, balcony or a section of your bedroom. If you want to have some fun with it, make up a name and sign for your gym and hang it up in your space. The most important thing is that this is your dedicated training space. 

I have a desk that I force myself to work at when I’m working from home. This helps me to create a sense of separation between home and work that is almost entirely mental, as it’s not in a dedicated “office” room. Do the same for your workout space.

2. SCHEDULE YOUR TRAINING IN YOUR CALENDAR

At the start of each week block out the times that you are planning to train in your calendar. Protect them and stick to them as much as you possibly can. Of course things can change so allow some flexibility, especially if you have kids.

For the most part at least try and block off the exact time and amount of time you need to train. What gets scheduled usually gets prioritised.

3. TELL SOMEBODY ELSE YOU’RE DOING IT

Tell a friend, your coach, training buddy or fellow program follower when you’re planning to train. It will give you a sense of accountability to actually follow through and get it done.

Even better dial your training buddy in and do a video session together.

4. REMOVE ALL BARRIERS, MENTAL & PHYSICAL

Willpower is overrated. James Clear has written some interesting psychology about the myth of good behaviour change being founded in willpower. What matters is making training as easy as possible to do. For instance, try and pair training with another activity, like before you start work (or before the kids get up), right before lunch or right after work? Set your clothes out the night before so they’re ready to go.

Don’t have stocks of junk food or copious amounts of alcohol in the house. I always say don’t bring it to the party! If my wife or I bring junk food to the “party” (home) I will demolish them! My willpower might last a few days, but by the weekend when I’m in chill mode, they don’t stand a chance! Make things easier on yourself and remove temptation as much as possible.

Here are a couple of things we can learn form people who are good at self-control…

1) People who are better at self-control actually enjoy the activities some of us resist — like eating healthy, studying, or exercising.

So engaging in these activities isn’t a chore for them. It’s fun. 

“‘Want to’ goals are more likely to be obtained than ‘have to’ goals”, “Want-to goals lead to experiences of fewer temptations. It’s easier to pursue those goals. It feels more effortless.”

If you’re exercising because you “have to” get in shape but find it to be a miserable activity, you’re probably not going to keep it up. An activity you like is more likely to be repeated than an activity you hate.

2) People who are good at self-control have learned better habits.

In 2015, psychologists Brian Galla and Angela Duckworth published a paper in the Journal of Personality and Social Psychology, finding across six studies and more than 2,000 participants that people who are good at self-control also tend to have good habits — like exercising regularly, eating healthy, sleeping well, and studying.

“People who are good at self-control … seem to be structuring their lives in a way to avoid having to make a self-control decision in the first place,” Galla tells me. And structuring your life is a skill. People who do the same activity, like running or meditating, at the same time each day have an easier time accomplishing their goals, he says — not because of their willpower, but because the routine makes it easier. 

A trick to wake up more quickly in the morning is to set the alarm on the other side of the room. That’s not in-the-moment willpower at play; it’s planning.

CONCLUSION

Training at home doesn't have to be a daunting task. Hopefully by the end of this lockdown you will have learnt just how much you can do on your own and at home or on holidays.

Think of it as a challenge and a massive learning curve and a chance to cement exercise and well-being into your lifestyle.

If you are already exercising at home I hope this helps, if you aren’t and would like some structure, guidance and support I have a few online training options, including my ‘STAY HOME, STAY ACTIVE’ weekly wellness program which features 3 detailed workouts each week with video demos & healthy mindset tips. Shoot me and email or head over to my website for more information as I’d love to show you how simple it can be.

Dave.