Fitness enthusiasts across the globe were deprived of their ability to workout at the gym during the pandemic lockdowns in 2020. This led many to adopt the practice of working out at home. However, you may be interested in knowing whether or not home workouts are as effective as exercising at the gym. This guide will discuss the pros and cons of working out at home, and also include some great indoor exercises to try at home.
(adsbygoogle = window.adsbygoogle || []).push({});Why Do People Workout at the Gym?
Before getting into the various advantages of working out at home, it’s worth looking into why people exercise at the gym in the first place.
- Equipment
The most obvious reason why someone would choose to exercise at the gym is access to gym equipment. Modern gyms are stocked with several different types of exercise equipment that are specifically designed to help you target specific muscle groups.
This equipment includes:
- Barbells and dumbbells
- Treadmills
- Stationary bikes
- Rowing machines
- Pulley machines
- Pull-up bars
- Plyo boxes
Having access to all this equipment in one place can be important, especially for intense exercise routines that target various muscle groups in sequence. You can quickly move from one piece of equipment to the next without having to walk very far.
- Getting into the Mood to Exercise
Another reason why people choose to work out at the gym is because it helps get them in the “zone”, or the mental headspace that motivates them to exercise. You go to the gym primarily to push your body to its limits, and being surrounded by others doing the same helps keep you stay focused.
- Socializing
Going to the gym can also be viewed as a social activity, especially if you work out with friends. It’s not uncommon for people to sign up for group fitness classes to meet like-minded individuals with similar fitness goals. Your fitness partners can help spot you during your exercises and encourage you to push yourself to get through those strenuous last few reps.
- Gym Trainers
Another reason why people prefer working out at the gym is access to gym trainers. Most gyms feature trainers who can point out if your form during a particular exercise is incorrect. These trainers can also offer exercise and diet related advice to help you meet your fitness goals.
(adsbygoogle = window.adsbygoogle || []).push({});Advantages of Working Out at Home
The aforementioned reasons may lead you to believe that working out at the gym is the most desirable approach for any fitness enthusiast. However, working out at home also offers many distinct advantages. This includes:
- Convenience
While safety is one of the primary advantages of working out at home during the pandemic, it also offers more conveniences. Having a home gym means you can exercise whenever you want to without limitations.
This means you can still exercise in the middle of a snowstorm that would otherwise prevent you from leaving the house. Similarly, if you are a night-owl that works throughout the evenings, having access to your workout equipment at 4am can be beneficial.
- No Sanitization Problems
One of the drawbacks of working out using shared exercise equipment is exposure to germs. Anyone that is pushing their body to the limit is likely to break out into a sweat, thereby spreading germs onto the exercise equipment they are using. While many fitness enthusiasts are considerate enough to wipe down equipment after they are done, the risk of germs building up on this equipment is always present.
You can avoid these germs by choosing to exercise at home. This approach gives you the freedom to clean your equipment as needed, and without worrying about unnecessary exposure to bacteria.
- Privacy
Working out at the gym can be a tough choice for someone who is just starting out. If you aren’t already in great looking shape, you may feel uncomfortable working out around people with better-toned bodies and more experience with exercising.
Luckily, working out at home lets you avoid the stares and glances from other gym patrons. This means you can exercise to your heart’s content without feeling insecure or uncomfortable.
- Fewer Excuses to Not Work out
Perhaps the best reason to consider exercising at home is that it prevents you from coming up with excuses not to work out. When you have all your equipment within arm’s reach, you can exercise at a moment’s notice, and for however long you wish to.
You won’t have to worry about others occupying the space or the equipment you have purchased, as you will be their sole user. If you have difficulty sticking with a fitness routine, setting up a home gym can be a great solution to keep you motivated.
Disadvantages of Working Out at Home
Working out at home does come with some disadvantages. These are important to keep in mind as they may affect the quality of your workouts and their effectiveness.
The biggest hurdle for many fitness enthusiasts that wish to work out at home is equipment costs. It’s no secret that workout equipment such as cable pulley machines, treadmills, barbells tend to be expensive.
Being able to afford just one of these can be prohibitively expensive for some individuals. In addition to this, you may need multiple pieces of equipment to get a full workout in. However, the cost of gym equipment should also be compared to the price of gym membership.
Most people pay between $50 and $60 per month to use their gym. This adds up to between $600 and $720 per year. Basic exercise equipment such as a set of dumbbells and barbells can cost you between $150 and $200. This cost could be considered acceptable given that such equipment lasts for many years, and can be sold off at a future date.
- Space Restrictions
Another hurdle associated with working out at home is space restrictions. If you live in a small apartment, you may not have enough space to fit a treadmill or a cable pulley machine. However, you may be able to get around this issue by revising your workout routine with exercises that target the same muscle groups, but do not require equipment. We will discuss many of these exercises later in this guide.
(adsbygoogle = window.adsbygoogle || []).push({});- No Trainer
By choosing to work out at home, you forgo the chance to be supervised by a gym trainer. This means you won’t have anyone around to point out if your form is incorrect, or offer advice about your workout routine.
This may create safety risks, as you could injure yourself by performing workouts incorrectly. However, you may be able to reduce the chances of this occurring by following along to exercise videos. Similarly, you can get in touch with a gym trainer privately for special exercise advice you can’t find online.
- Less Motivation
If you have a tendency to procrastinate, you may find it difficult to work out at home. This is because you won’t be surrounded by other fitness enthusiasts to motivate you to work out. Getting around this hurdle does require some self-discipline. If you are serious about fitness and getting into shape, you will need to find ways to keep yourself motivated in your home gym.
What Workout Equipment Do You Really Need?
You may be wondering what workout equipment you actually need to exercise at home for women. The answer to this question can vary depending on your specific requirements. However, the truth is that you can get by with less equipment than you would think.
For a good workout won’t need much else other than:
We would say a treadmill is also essential for cardio purposes. However, you could also try any number of indoor cardio exercises that do not require running equipment.
Creating Your Home Workout Plan
Once you have chosen to workout at home, you will need to come up with an appropriate home workout plan. Designing this plan can seem daunting at first. However, your home workout routine doesn’t have to be very different from your regular gym workout plan. If you know which muscle groups you wish to target, you can certainly find exercises to fit those needs
Most of the following exercises require only a sports mat, with a few requiring small dumbbells.
- Push-Up
Push ups are a staple in most workout routines. This exercise relies on your bodyweight, and targets a variety of muscle groups such as chest, shoulders, abdominals and arms. If you want to add some intensity to this exercise, you can try modified versions such as decline push ups or plyometric push ups.
- Squats
Squats are an essential exercise that work your quadriceps, hamstrings, glutes, and abdominal muscles. There are many different squat variations to try out if you wish to target select muscle groups, such as:
- Front squat
- Landmine squat
- Goblet squat
- Overhead squat
While some squats can be done using only your bodyweight, others may require small dumbbells or a kettlebell. For this reason, you should consider purchasing a set of dumbbells and kettlebells for your home gym. However, you may be able to get by using bodyweight squats until you reach an advanced training stage and require weights.
- Planks
Planks require little to no movement, but are still one of the most intense exercises you can perform. Planks target multiple muscle groups and require nothing more than a sports mat and your own willpower to perform.
Fitness experts recommend including 20-second planks in your workout routine to maximize their effectiveness. Longer planks can feel more intense, but their gains are mostly marginal after the 30-second mark.
- Lunges
Lunges are another essential exercise in any home workout routine. This exercise gets you on your feet and puts your body’s stability to the test. Basic lunge exercises target your abdominal muscles, back, glutes, quads, and hamstrings. They can be performed using your own bodyweight, or with the addition of dumbbells for more intensity.
(adsbygoogle = window.adsbygoogle || []).push({});- Mountain Climbers
Mountain climbers are great if you want to incorporate some cardio into your workout routine. This exercise targets your shoulders, hamstrings, triceps quads, and core.
Should You Cancel Your Gym Membership?
After learning how easy it is to start working out at home, you may be tempted to cancel your gym membership. We won’t recommend outright cancelling your membership. However, if you feel you are getting enough exercise using your home workout plan, you may not need your gym membership after all.
As you get deeper into fitness and working out, you may require specialized equipment to target certain muscle groups. In this situation, it may be helpful to retain your gym membership. But if the pandemic has taught us anything, it is that there is always a way to get results from home.