Summary of key points
It can be hard to focus when working out at home. It is well documented that we get a better workout when with others or at the gym. Yet sometimes, we want privacy or can’t afford a gym membership. So what can you do? Home workouts are pretty similar to public gyms. Yet there are advantages because you have direct control over your space. So, from removing unwanted distractions to creating a positive environment for yourself, here are some useful suggestions.
Try New Exercises for Core Muscles
There are well-established exercises for specific muscle groups. However, it can get boring doing the same ones over and over. Fortunately, there are almost always alternative exercises you can try if there is something you don’t enjoy. For example, this article, Rack Pulls: Benefits, Muscles Worked, and How To, offers an alternative way to strengthen lower back muscles with powerful results. Remember, exercises should always be enjoyable and never feel like a chore.
Remove to Distractions
Of course, there are distractions at a public gym, but you can largely ignore them. Being at home, there are more things that can pull your focus from the exercises you are doing, resulting in a poor workout. Everyone’s situation is different, but here are some handy tips to consider:
- Take note of the things that distract you the most and remove them altogether.
- Switch off your phone and other devices that make you stop your exercise.
- Get any household chores done before you begin your workout session.
Smartphones, laptops, and tablets are probably the most distracting devices we have. Switch these off when working out so you don’t end up texting, talking on the phone, or checking work emails. Yet even the TV and unfinished tasks play in your mind and break your concentration.
List Your Goals to Focus on When Working Out
Goals are a fundamental part of life, and we can apply them to anything. All successful trainers and gym enthusiasts have clear goals before they begin a routine. You’ve probably even done this yourself. Most of us have made a New Year goal to work out more. Yet 73% of us give up pretty quickly. The reason? It’s too broad a goal with no clear guidance for each session. Think about what you want to achieve, whether it’s cardio, strength, or toning a specific group.
Organize Your Gym Bag With What You Need
Okay, so you aren’t in a public gym. So why do you need a gym bag? A gym bag is a resource that comes in handy when working out, no matter where you are. Being at home, you don’t have the luxury of floor space and tons of equipment. Your gym bag becomes your primary resource for the things you need to have at hand. Whether doing yoga or lifting free weights, there are things you need. A gym bag can contain a drink, a protein bar, and even a change of clothing.
Work On Improving Your Form
Nobody begins as an adonis. The most successful fitness experts begin small and work on improving themselves with each workout. The overall goal is to make your body as efficient as possible so energy is used with minimal waste. Focus your efforts on something specific for each session, such as toning your abs. It also helps to work on achieving something the right way. This could be smoothing out your form as you transition between exercise movements.Â
Develop a Good Workout Routine
We all have different needs when it comes to working out. What works for one person doesn’t necessarily appeal to another. Therefore, it doesn’t really help to Google what to do and copy it. You must develop a routine that works for you and addresses your physical and mental needs:
- Keep the goals you set at the forefront of your mind at all times.
- Try to balance workouts around work and home responsibilities.
- Start small and slow and progress as you get fitter, stronger, and mentally prepared.
- Incorporate exercises into your daily life, such as butt crunches at work.
- Vary the exercises you do with each session so you don’t get bored.
- Filter out the exercises you don’t enjoy and replace them with alternatives.
- Always set aside some time for recovery after each workout session.
Just being without goals can make working out much more tedious, to the point you may not want to do it. Start with small exercises and work up to advanced ones as you get more confident and comfortable. Try to exercise to a schedule to fit your life around your workout.
Fuel Your Body the Right Way
Your body needs fuel; that’s a fact. And working out can delete that fuel a lot, especially if you aren’t used to it. But it is never too late to begin. Finding the right fuel can take time and a bit of testing. Some people swear by energy drinks with tons of caffeine. Others prefer a high-protein energy bar. Then, there are people who cook a nutritious meal before each session. The trick is finding what works and incorporating that into your overall pre and post-workout routine.
Get In the Zone with Music
Fueling your body is often all it takes. And how you do this is your choice. However, some people also need some mental stimulation, and there are those who need only music to get in the zone. Whether you use music or not is a personal preference. But even if it isn’t for stimulation, beats can help you keep track of timing and give you something to move to when doing certain exercises. For example, leg and arm raises are much easier working to a tune.
Time It Right to Focus When Working Out
Exercising is hard when you aren’t used to it. Most of us have never exercised, or we leave it to go later. A survey in the UK found that 25% of people between 35 and 44 find exercises too hard. One of the main barriers to exercising is finding the time and energy to do it. Believe it or not, we all have a sweet spot during the day, and it is different for everyone. Timing it right can make a huge difference in the mental fortitude to work out. Note your personal energy spikes.
Create a Positive Environment
An unappealing space for working out will prevent you from wanting to do it. Public gyms are often generically decorated to appeal to most people. But at home, you have complete control over how your space is. So take advantage of making it somewhere you want to be:
- Decorate your workout space to reflect your goals and your personality.
- Use speakers and lighting to set the mood for an energetic workout.
- Keep the place clean and hazard-free to avoid accidental injuries.
Your goals will determine the equipment you have at home. But that doesn’t mean you should stop there. The decor of the room makes a massive difference. For example, if you only do yoga, natural materials, plants, and neutral colors make yoga sessions much more inviting.
Invite a Friend Over
Public gyms are usually very welcoming and friendly. However, not everyone likes the idea of working out in public, and you may not even have the confidence to do so. Yet studies have proven that we work out better when with others. We help each other through tough routines and encourage one another to push ourselves a little more. If you want to stay at home, consider inviting a friend over. You can encourage each other in a private and safe space.
Summary
Trying out alternative exercises to ones you don’t like can help with focus when working out at home. Developing a solid routine that works for you will also help improve enthusiasm for exercise. You can also enlist some encouragement by inviting over a friend to work out with.
