I hate working out at home. There, I said it. During the last lockdown, during the period after things eased but the gyms hadn’t reopened yet, where we had no other choice to workout at home, I skipped more days than I should have. It’d certainly be different if I had a great home gym set up, but I don’t. I have a kettlebell, an ab wheel, and a couple of resistance bands.
There are only so many pushup variations and RFESS’s that you can do before you’d rather punch yourself in the face.
But, here’s the thing – I love the feeling I have after I workout. And that is my focus during the current situation where, once again, we find ourselves in lockdown and with no other option but to train at home.
When you have access to a gym, the process of going, the atmosphere, the environment and people can help drive you forwards. But at home, you have none of that. Often you are training, working and resting in the same space, and there is no separation of environment to help get you in the training headspace you want to make great progress. As a result, you have less motivation to do the work you know is needed. You miss a couple of sessions and before you know it, a couple of weeks has gone by without as much as looking at a workout.
Motivation is fickle
I’ve said many times before that motivation is fickle and a poor driver of actions. More often than not we feel inspired to workout, or to eat better, or to set goals. But that initial glow of inspiration rarely lasts. Reality kicks in and we find ourselves drifting back to old behaviours and back to square one.
The thing about motivation is that it tends to come from getting a result, not before. And here’s the cool thing, it doesn’t have to be a massive result to stimulate your motivation muscle. Getting started is the key to getting any kind of result you want.
But what if getting started is the problem?
I think one of the answers is to remember how you feel after the workout is done. You know that feeling of achievement you get when you’ve just done a tough session? The breathlessness, the short lived tiredness in your muscles, the little bit of a high after moving well for how ever long your session lasts. Remembering that feeling helps you get started on your next session, and the one after that.
Every now and then I’ll have a client come in for a PT session, head down, in a bit of a funk. Not really wanting to be there but there because they are paying for it and I’m holding them accountable. They let out their woes of the day/week and get into the warm up. Then with any adjustments needed, they work through the days session and, by the end, they are bouncing! All the issues are forgotten, if temporarily, and they leave feeling far better than when they arrived.
Or I’ll have an online client put in their training notes something like this:
These comments are their reminders that they will always feel better for having done the work than if they had skipped it. And it helps drive consistency and that is what drives results.
Just remember the difference between not training because you can’t be arsed and skipping a session because you feel atrocious and really shouldn’t be training.
So, back to training at home.
Step 1. If motivation is low, remember how you will feel after you do something.
Step 2. Have a good plan to follow.
So here are 2 plans you can follow at home with minimal equipment and either make progress or maintain as much of what you’ve got as possible.
Just click the links and I’ll fire them over to you.
And if you have any questions at all, just get in touch and I’ll be happy to help.