Tips for Sticking to A Home Workout Program
Photo by Marques Jackson Photography.
Home workout popularity has soared in the past few years (thanks to something we all don't need to be reminded of again!) and has resulted in many people swapping gym memberships for online classes because everything they need is right at home. At-home workouts are a new reality - and for good reason. These workouts can be just as effective as gym training, with great fitness benefits. With the right setup and motivation, anyone can benefit from a home workout program.
Related Post: 10 Best Home Exercises to Try
There used to be a common misconception that a home workout program can’t be as effective as training in the gym, but this is completely untrue, according to the American Council on Exercise. But the truth is you can get in a great workout at home even with just your body weight. (See our article on How to Do Home Workouts with No Equipment for tips and a sample home workout program.
What are the Benefits of A Home Workout Program?
There are plenty of benefits of following a home workout program. Being able to do your workouts at home saves a lot of time and money – two very precious things. With a home workout program, you won't have to commute, wait for machines, pay gym membership fees, or worry about pandemic issues.
When you work out at home, you’re not sharing machines and equipment and can avoid people, which also means avoiding any unwanted germs. My personal favorite reason for loving home workouts is that fewer people means more privacy. I feel more comfortable, less self-conscious, and less pressured when I am in my own space (plus, the gym's DJ is me, so I love every single song.) Lastly, the home gym is never closed so you can squeeze a workout in when it is most convenient for you.
How to Stay Accountable
Without the cancellation fees of a class or gym membership threatening you, it can be hard to feel pressure to actually get out of bed for movement – especially in the winter. Motivation is the most common lament about a home workout program. It is, however, very possible to stay consistent and motivated to get your home workout done. Some tried and trusted home workout tips include:
Dedicate a Fitness Zone
Even if it’s a small corner in your apartment, that is no problem – if you can safely move, it is now your at-home gym (nobody has to know it’s also your office!)
Dress for Success
It’s something a lot of people do because it truly works. Putting out your workout clothes in a place you can see when you wake up does something psychologically that pushes you to get up and get at it. Don’t be shy to treat yourself to new gear if it can keep you feeling fresh and confident.
Make a Fitness Schedule
Create a schedule at the start of every week to hold yourself accountable and get excited for the workouts and rest days ahead. For me, Wednesday is my day of rest. It works for me as a little reward system. Rest days and routines are important to stick to a goal – and your body does need time to recover and maintain balance. It doesn't mean you can't do some movement every day, but it does mean it's a good idea to space out those harder, heart-pumping movements throughout the week. If you need a personal training plan, check out our Runstreet Alpha Wolf Virtual Training.
Track Progress
It is incredibly motivating to see how far you’ve come. You can track your progress however you wish — in a journal, on your computer, or with tech like a smartwatch. Progress can be flexible but measurable, from doing 5 additional pushups than last week or adding an extra 5 minutes to your workouts.
Do a Challenge
Push yourself - with a little extra help - with a fitness challenge. The Runstreet Wolf Pack Membership has a new fitness challenge each month. The challenge is professionally designed by Runstreet Head Trainer Marnie! It’s not too late to join – there is a new challenge each month and you have ongoing coaching support in the Members’-only private Discord group.
Make it Public
Go public with your fitness intentions and get your loved ones involved. Post on social media, share with your loved ones, and tell your coworkers. Their prying questions on your progress can be enough to keep you getting up!
Get Support
Join a group for accountability and support. Runstreet’s Wolf Pack Membership gives you access to a new monthly fitness challenge and a private Members’-only Discord group for accountability and support. Each month has a different themed fitness challenge and you can post your daily workouts in the Discord group to get cheered on and connect with other members.
Habit Bundling
Try working out while doing something you love while you do something (exercise) that you may not love. If you are finding working out a boring chore, try listening to your favorite podcast or watch your favorite show at the same time or create a killer music playlist to listen to while you sweat.
Don’t Forget to Treat Yourself
Charles Duhigg, author of “The Power of Habit: Why We Do What We Do in Life and Business,” is a habit master and he explains there is a real neurological connection to rewarding yourself after a workout. Your brain will connect working out to not only an intense endorphin boost but a reward. This reward can be what you want: a massage, nail appointment, an episode of your favorite show, a delicious smoothie, or maybe a latte. It helps your brain form a real habit that is long-lasting.
What Equipment Do I Need?
Filling up your at-home gym can feel super stressful, but it doesn't have to be! All you need are a few basic items. The most useful items are a workout mat, a pair or two of dumbbells at different weights, and maybe some resistance bands. However, there are plenty of very challenging, high-intensity workouts you can do with zero equipment at all, just your body weight. You can also use your desk chair to double as a ballet bar or to measure squat levels. When there was a shortage of weights due to the pandemic, many people turned to using different cans, bottles, and books to lift and swing in place of weights. This is surprisingly efficient, so don't hesitate to get creative with items you already have at home.
Check out our tips for how to set up your home gym for more pointers.
Self-Care Through Movement
Carving out time for yourself with movement is the ultimate form of self-care – and you deserve to take this time every single day. Moving, in any form, has a huge impact on mental health, confidence, and overall well-being and health. Reaching your goals is dependent on yourself, as you compete with your version of you yesterday. It does not require fancy equipment or fancy gym memberships to reach fitness progress that you’ll be so proud of.
Check out Runstreet founder Coach Marnie’s advice in Porch for more tips on sticking to a home workout program.
Related Posts: How to Set Up Your Home Gym, Benefits of Burpees for Runners
Marissa Del Mistro is a writer, editor, and always on the hunt for the perfect workout. Marissa absolutely loves trail running, dancing, and cycling. When she’s not writing, Marissa loves cooking, podcasts, traveling and exploring her home in the beautiful unceded Coast Salish Territory of the Lekwungen and W̱SÁNEĆ nations.
