• Matthew Langford

Can At-Home Training be Affordable and Effective in 2020?

Just how can you get started on your fitness journey as we head into 2021? That’s the question we will answer here today. The issue is an important one because the beginning of a fitness journey is the most important part! It is where you are finding out if it something for you which it should be for everyone. So, without further ado, let’s dive into a just how you can make your at-home training affordable and effective as we head into 2021.

I speak about this to people a lot, but a great starting point for anyone is to come up with a S.M.A.R.T goal. That means a Specific, Measurable, Achievable, Relevant, Time-Based goal that will serve as the framework for what you want to achieve. The key to doing this is that when we are starting, we often don’t know what we want to do, so sitting down and figuring out what you want to do is king. An example of this could be that you want to be able to become a runner who can complete a 5km course in under 40 minutes in the next three months. This goal ticks all the boxes, especially if you want to improve your running ability. It also helps everything else we are going to talk about to fall into place, which brings me to the next point.

Budgeting for you at home set up. Budgeting comes in two parts, the first being creating a soft cap for your budget to avoid purchasing unnecessary equipment. Even if you are choosing to run 5km in under 40 minutes which doesn’t seem like a goal that requires much equipment, there are still things you want to consider—a good pair of shoes for example. Before getting to specifics, try and come up with a budget for just how much you can spend (or want to) on the goal. Make it a soft budget that can be changed later on, but at least have a figure in your mind.

Finding your equipment will be the next step. I have a post on this in which I talk about essential equipment that will suit most at-home gym set up. Of course, this depends on the goal and what you want to spend. Depending on the goal though you will need to research what you might need. The one piece of equipment that I will recommend for everyone regardless of training goal is a long foam roller. It may not seem like much, but as far as recovery goes, it is perhaps one of the most essential and versatile pieces of kit out there. I can’t count the number of times my foam roller has helped me get back to my training and achieving my goals when I have built up tight muscles. Other than that, I would recommend purchasing the minimum for your practice and level. If you are starting out running then adding some reliable shoes to the foam roller will get you started. If you want to burn some fat then may get some adjustable dumbbells/resistance bands to perform some resistance work and shed the body fat faster. You don’t need much to complete many goals that people set. As long as you are creative and use what equipment you do have properly, then you will be able to get the most out of it.

When it swings back around to that budget and the second part, you may need to adjust it slightly up or down, but having the soft cap in place will allow you to stop at the basics. It’s tempting to buy that shiny looking “abs in 30 days machine” or a full power cage, but unless you need that for your goals or are sure your return on the investment is worth it, then stick to the basics and build over time as your level of fitness and knowledge grows.

To sum up the key points and create a TL;DR

- Know your goal

- Create a soft budget to work with

- Find the minimum equipment you need and get the best quality within the soft budget

- If you have to adjust the budget up, be sure the return on your investment is guaranteed.

Now for an at-home dumbbell workout challenge that you can sink your teeth into…

Perform the following workout with 45 seconds each exercise, doing as many reps as you can. Rest 15 seconds in between activities. Once you complete all movements repeat them for a total of 3 rounds.

- Overhead dumbbell press

- Bicep Curls

- Goblet Squat

- Bi-Cycle Crunches

- Overhead Triceps Extension

- Bent-over dumbbell rows

- Glute bridge

The aim of the game is to see how many reps you get total over the three rounds for each exercise. Let me know how you go over on Instagram @conquesthealthandfitness

2 views0 comments