HOME TRAINING

So, you’re new to exercise and looking to buy some home gym equipment but don’t know where to start? Here’s a bit of direction:-

•   First things first: before you spend any money, be sure that you are physically able to participate in a resistance training programme. If you are unsure, speak to a coach to thoroughly assess you and if necessary refer you to the appropriate specialist. Now that’s out of the way, let’s begin.

•   The home environment is generally not conducive to heavy lifting. If you’re looking to become a body builder, weight lifter or power lifter, join a gym.

•   The home environment is great however for developing a strong, athletic, functional and lean physique through HIIT and fast paced resistance training circuits. Everything is in one place, you have few distractions, you need minimal space and equipment and you can get through a lot of work in minimal time.

•   Typically, home workouts will comprise of circuits of 4 to 10 exercises performed one after the next with short rest intervals and a repetition range of 10 to 15 per exercise. It is important to know this, because this will help you in your equipment selection.

•   My advice when choosing equipment is to start with the basics, and build up over time. A set of kettlebells and or dumbbells is all you need to start.

•   How do I know which weights to choose? I hear you ask. With only dumbbells and kettlebells, at a beginner level, your workout will be built around the following 4 basic movements (additional more advanced movements will come later):-
   1. Overhead press:- done in a standing position
   2. Lifting:- a weight off the floor
   3. Squatting:- holding weights by your side or at shoulder
        height
   4. Pulling/rowing:- eg bent over row.

So, when choosing your weights, after warming up, perform 15 repetitions of each of the 4 movements. By the time you reach 15 reps, you should feel as though your muscles are near to failing without losing posture and form. If it’s easy, try a heavier weight, if you can’t safely reach 15 reps, drop down. A good equipment supplier will guide you with this. This is a good weight to begin with (you can always buy heavier weights later).

•   You will notice that certain movement patterns will be stronger than others. Choose your range of weights to accommodate your weakest to strongest movement patterns using the 4 movements above.

•   You may find that your legs are very strong. Whilst you should challenge yourself, if the weights are not quite heavy enough for leg work, don’t stress, there are a number of ways to intensify leg training independently of the weights, by adding explosive movements, single leg exercises etc.

•   I also advise you buy one set of lighter dumbbells or kettlebells for warm ups and for movement patterns not listed that may require lighter weights for good form.

•   With the right dumbbells/kettlebells, combined with body weight exercises like push-ups, pull ups, dips planks etc the variety of workouts available to you are limited only by your imagination and skill set which you will develop over time.

•   In time, you can add to your home equipment to increase variety, and introduce more advanced movement patterns. Things like suspension trainers, boxing bags, sand bags, slam balls, battling ropes and the like are great additions.

Finally, the last thing you want is for your home equipment to collect dust. To learn how to use it safely and properly; to set the programme variables at the right level for you; to progress at the appropriate rate for you; and to keep things fresh, challenging and fun, speak to a coach. An investment in a good coach, even if you only see them for a session or two every month for a programme upgrade is the best way to maximise the investment into your home gym.

Ashley Galliard March 2016

Ashley Galliard March 2016.  www.gfit.co.za