Training at home. For whom and where to start?

Training at home is a great option for everyone. Below I will try to show you that such training can be interesting and intense. Remember that you should take care of all aspects related to a healthy lifestyle, i.e. healthy nutrition and proper regeneration.

If your goals are to:

  • improve your fitness
  • lose body fat
  • improve health and fitness
  • increase muscle mass

By training at home, you can achieve the desired results.

Doing a workout at home will require a lot of discipline. For most, the biggest disadvantage of working out at home is that it is sometimes hard to get started. Household chores, kids, tiredness after a long day at work, etc. will drive you away from doing the activity. There is always someone or something at home that will try to distract you.

However, working out at home has many advantages such as:

  • No need for specialized equipment. You can use whatever you have at home for training: water bottles can be used as dumbbells, a towel can be used as an exercise rope (just like TRX and gymnastic rings), stairs can be used as a stepladder. A filled backpack can be used for squats, rowing, and even a farmer’s walk;
  • Extra time because you don’t waste it getting to and from the gym
  • The ability to perform it at any time
  • Saving money. You can spend the money you would have spent on the gym pass on your own pleasures.

Where to start?

Set a goal for yourself. Since you are here, it means that you would like to change something in yourself. The most common need is to improve your figure, fitness, and strength. You can be sure that by doing regular training, you will achieve your goal.

If you have problems with any of the exercises, you can always make it easier for yourself by doing a regression part of a given exercise, for example, if classic push-ups cause you problems, it is worth starting with push-ups from your knees or push-ups with your hands on a raised position.

It is also important that you feel comfortable during your workout and that nothing restricts your movements, so choose comfortable clothing for training and get to work!


A correctly performed warm-up minimizes the risk of injury and increases our training capabilities by preparing our body for exercise. It is a very important element of training. Simple exercises such as arm circles, arm swings, twists, and trunk bends are great for warming up. During the warm-up, incorporate various mobilization techniques, corrective exercises and improve movement patterns to best prepare the body for performing more intensive exercises.


In order for your workout to be truly effective and beneficial, it is important to take care of a few basic training rules:

1) Workout time

Workout for 30-60 minutes to get the most out of your plan;

2) Regularity

Try to do between 2 and 4 workouts per week depending on your level of fitness. It’s always difficult at first, but over time an activity that you repeat regularly will become a healthy habit;

3) Gradually increase the difficulty and intensity of your workouts

Your muscles quickly become accustomed to a given stimulus, which is why it’s so important to vary your workouts, gradually increasing the number of repetitions and training load, adding new and more difficult versions of an exercise, increasing the duration, and decreasing the intervals between sets. Workouts can be done in the form of a circuit, i.e., several or more exercises occurring in quick succession with an appropriate time interval.

4) Variety of workouts      

When exercising our muscles we do strength training, but we should also remember about interval training (e.g. Tabata) and cardio (aerobic) training, which strengthen the respiratory and circulatory systems and have a positive effect on the reduction of excessive fat tissue.

5) Healthy lifestyle

To support the effects of training, remember about a balanced diet and properly selected supplements, which will allow you to achieve your goal much faster.


The last and equally important element of training is stretching. It is mainly based on holding one position for 20-30 seconds. Stretching can include bends, lunges, or wide straddles. Often people feel good after a workout and think that it is not worth wasting time on it, and 15-20 minutes is enough to greatly reduce the risk of injury, accelerate recovery, increase flexibility and muscle strength, and calm the body. Stretching can be supplemented with rolling on a foam roller.

What equipment is worth having in your home gym?

As you already know, we can do the workout using only our own body weight, but we can make it more varied by buying some equipment. Below we will present some recommended home gym equipment, which will be a great addition for every training done at home:

  • Extension bar
  • Gymnastic circles / TRX bands
  • Kettlebells
  • Dumbbells
  • Power bands and minibands
  • Parallettes
  • Gymball
  • Skipping rope
  • Stationary bike


In conclusion, training at home is a good option for anyone, regardless of the experience. It’s a great start for people who are just getting used to regular physical activity, returning to activity after a long break or are for people being just too shy about going to the gym. Doing workouts at home can be a motivation for household members. Remember that any form of exercise is good for your body and mind, so don’t postpone it for tomorrow, just start it today!