By Daniel Wine, Editorial Contributor
Exercise leaves you feeling energized, but you don’t need to go to a gym to get a great workout. Exercising at home can be just as effective. While gyms provide dedicated space, home workouts offer more flexibility. Using your time and equipment to maximize efficiency is the key to a great workout.
Choose what works best for your lifestyle and fitness goals, says Dr. Justin Thompson, a board-certified sports medicine physician with Bayfront Health St. Petersburg Medical Group Sports Medicine.
Pros and Cons of Working Out at Home
Here are some things to consider when deciding whether to work out at home:
Pros
- Convenience: You can skip traffic, and you don’t have to leave your house or worry about fitting in your workout around the gym’s hours.
- Variety of options: You can use an app, watch a video or livestream classes.
- Cost-effectiveness: You don’t have to pay gym membership fees, and there’s no need for fancy or expensive equipment to get a great workout.
Cons
- Easy to make excuses: If you aren’t self-motivated, you may be tempted to skip workouts or get distracted and cut them short.
- Space constraints: You might not have open areas, such as a den or backyard.
- You’re on your own: There aren’t trainers at home like there may be at the gym. The risk of injury is greater, so it’s best to stick to exercises you’re comfortable with.
What’s an Effective Home Workout?
An effective workout doesn’t have to take a long time or require special equipment such as heavy-duty weights. Working out 10 minutes at a time, three times a day, can be as effective as one 30-minute session.
“You don’t need any complicated equipment, either,” Dr. Thompson says. “If you live in a multistory apartment building or home, running or walking up and down the stairs a few times will help increase strength in your legs, not to mention get your heart pumping.”
Getting Started
The most important part of a workout is to get started. Here are some ideas:
Find a suitable space. This could a spot in your bedroom, the den, a patio or even the backyard or front porch. At a minimum, it should have enough room for a yoga mat and for you to stretch your arms in all directions without hitting anything.
Plan your workouts. Schedule time to exercise and hold yourself accountable with an alarm or reminder on your smartphone. If you struggle with motivation, team up with a family member or friend. Fitness-tracking apps or workout apps and videos can keep you motivated.
Warm up and cool down. Walking, cycling or jumping jacks are great warmups. Light stretching and marching in place are good ways to cool down.
Mix up your cardio. Jump rope, dance to your favorite songs, take a jog or walk, or do aerobics. If it gets your heart rate up, it’s a good workout.
Using Your Body Weight
These activities, when used correctly, can be as effective as weight-lifting for building muscle. By modifying your workouts and increasing the intensity or duration over time, you’ll make the most of it.
- Try planks, lunges, squats, stair-climbing and push-ups.
- Up the ante of your body-weight circuits by increasing the number of repetitions per workout.
- Use proper form to prevent injury. Ask a professional to correct your form or watch a tutorial online before diving into new workouts.
Work your way up to 30 minutes of exercise a day, five days a week, as recommended by the Centers for Disease Control and Prevention.
Get Moving Safely
Going to the gym can be advantageous when there are fitness instructors to guide you. This doesn’t mean home workouts aren’t safe or effective, as long as you take precautions.
Talk to your doctor before starting home workouts, particularly if you have a medical condition or are recovering from an injury.
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FAQs
Exercising at home can be just as effective. While gyms provide dedicated space, home workouts offer more flexibility. Using your time and equipment to maximize efficiency is the key to a great workout. Choose what works best for your lifestyle and fitness goals, says Dr.
What is more effective, gym or home workout? ›
While a gym provides a dedicated space, home workouts offer more flexibility and can be more efficient. It all depends on how you use your time and equipment to maximize your effort. It's convenient. You can skip traffic, and you don't have to leave your house or work out during specific times.
What is the most effective form of working out? ›
Walking. Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example).
Is public gym better than home gym? ›
And if eliminating your commute and having 24/7 access to a personal fitness facility in your home is what will help you spend time efficiently, then it's the right choice for you. But if fewer distractions at home help you work out more effectively, exploring a gym membership might be the best use of your time.
Why is working out at home harder than the gym? ›
At home, there are a million more distractions, all ones that your brain takes as a quick ticket to get out of having to do work. Another great aspect of the fitness centre is the environment. It has been shown that people tend to be far more productive when they see others around them being just as productive.
Can I build muscle at home? ›
Fitness equipment to build muscle at home
Moves like pushups, lunges, squats and planks require no equipment and can be done anywhere. You can advance the moves by adding the resistance band. Once you have established a regular workout routine, you might consider investing in: An exercise ball.
Can I build muscle without a gym? ›
Building muscles naturally is a long-term process, requiring patience and discipline. With the right training programs and proper diet, building muscles at home, even without weights, is achievable for most people. Working out regularly can help you not only build muscles but also aid in overall health and well-being.
What is the single most effective exercise? ›
1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something that most people can do anywhere, anytime, with no equipment other than a good pair of shoes.
Which workout gives fastest results? ›
The 5 Workout Moves That Show The Fastest Results
- Low-Bar Back Squat. This squat variation hammers your glutes while also working your quads, hamstrings, core, and back musculature to a high degree, Nelson says. ...
- Bent-Over Dumbbell Row. ...
- Conventional Deadlift. ...
- Hip Thrust.
“The squat is the most important exercise for seniors,” Eric Daw, a personal trainer dedicated to older adults, told AARP. Older adults-even those who do not exercise regularly—may not realize it, but they do squats throughout the day.
With a home gym, you can skip the recurring monthly costs altogether. Instead of paying for a membership, you can invest in equipment you own and can use for years. Not only will this save you money in the long run, but it also gives you the freedom to work out on your own schedule without worrying about gym hours.
Should I go to the gym or buy my own equipment? ›
Buying gym equipment costs money, requires space and makes working out a solitary venture. Gym memberships cost money in monthly fees and other charges, requires added time and effort to get there and makes working out more of a social venture. Many experts favor a combination of membership and home equipment.
Is it better to go to gym or workout at home? ›
Going to the gym can be advantageous when there are fitness instructors to guide you. This doesn't mean home workouts aren't safe or effective, as long as you take precautions. Talk to your doctor before starting home workouts, particularly if you have a medical condition or are recovering from an injury.
Why do people prefer gym over home workout? ›
Home Workout vs.
But working out at the gym provides fewer distractions, a sense of community, access to more equipment like weights and cardio machines, not to mention classes.
What are the disadvantages of working out at home? ›
Cons of Working Out at Home
It's all too easy to let yourself get distracted by other things like chores, food, television, or a comfy bed. It takes some serious self-motivation and discipline to begin a daily workout regimen at home, which can lead to a string of “starting over” days rather than a consistent schedule.
Do home workouts work for weight loss? ›
At-home workouts can be a highly effective means to reach your fitness goals. With the right equipment and the right approach, you can lose weight without the expense and inconvenience of a gym.
Is it necessary to go to the gym to build muscle? ›
How to build muscle. Spending your whole day in the gym isn't necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts.
Is it better to build a home gym? ›
In conclusion, although a home gym does have some upfront expenses, it can really end up saving you a lot of time and money. With the options available today, there's something for all budgets and spaces. If you're not sure if it's a good fit, you can always purchase a few of the basics and give it a try.
Are home gyms better than free weights? ›
Do they offer the same physical benefits? For the average person, free weights offer many of the same benefits as machines, plus some. While you can typically lift more weight in the same exercise on a machine due to their fixed nature, free weights give you more bang for your buck in terms of muscles worked.
