You can do strength training routine without a gym membership. Strength training is an excellent tool for losing weight, boosting your metabolism, and improving your overall health. If you want to improve your fitness level and lose excess weight, you don’t necessarily need to join a gym membership to reach those goals. For some, going to the gym can be costly, inconvenient, or intimidating. If you’re just not into going to the gym for whatever reason, you can still establish a solid strength training routine on your own without leaving your home or neighborhood.
Follow these tips to get started with a strength training routine outside of the gym.
Determine a time and place
Choose a time and place in which to exercise that fits best with your schedule and unique lifestyle. Consider working out first thing in the morning before you shower, since morning workouts help boost your daily energy levels and allow you to focus on other important obligations throughout the day. Also, find a nearby park or an area at home where you can enjoy working out with few distractions, like your backyard or garage.
Learn body weight exercises
Body weight exercises like push-ups, pull-ups, planks, and squats work major muscle groups, and accelerate total fat-burning when compared to weight machines, which usually only work specific muscles. Watch videos online or read tutorials about body-weight exercises you can do conveniently on your own anywhere without needing equipment. You might also consider signing up for one session with a personal trainer to make sure you know how to do the exercises properly and safely. Improper form can lead to injury or a weight-loss plateau.
Buy at-home workout equipment
If you’d like to incorporate equipment into your workouts, choose equipment you can take pretty much anywhere, such as free weights, exercise bands, or a push-up bar. This type of equipment will still work your major muscle groups, and add more variety to your strength training routine so you don’t grow bored with body weight exercises.
Keep yourself challenged
Staying challenged is key to avoiding boredom or weight-loss plateaus. If you start feeling less motivated or excited about your strength training routine, or if it seems like you’re no longer seeing results, switch it up with some new moves.
Make exercise part of your lifestyle
When you view strength training as a temporary plan to lose weight or boost your fitness level, you’re less likely to stick to your routine long-term. Start viewing exercise as part of your daily lifestyle, and maintain your routine along with good nutrition and sleep habits to experience the best results.
Set a series of mini goals
Without a personal trainer to keep you motivated at the gym, you’ll need to develop your own set of mini goals to which you can hold yourself accountable. Your goals should be realistic and within your reach as long as you stay consistent with your strength training routine. For instance, if you can currently do only three sets of 10 pushups, aim to do five sets of 10, or three sets of 15 by the end of the month.
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Medically reviewed by Jay J. Garcia, MD on September 11, 2017