Thomas’s Top 5 Tips for Staying Motivated While Training at Home

By Thomas King, MSc, CK, CSCS

Given the situation in the world right now, there is a good chance that gyms in your area are either shut down completely or operating with limited capacity meaning you can’t always get a workout in.

This doesn’t have to be the end of your fitness goals though! Working out at home can be an excellent alternative. While this may not be ideal it is the reality and so presented below are my top 5 tips for staying motivated while training at home!

1. Keep the Same Workout Schedule

Never underestimate the power of keeping yourself on schedule. Did you previously get up early to exercise before work? Then keep doing that! It’s likely that you train at this time because it works best for your schedule. As a bonus, it may mean that you end up having your workout completed before your partner or kids are even awake. The same goes for you night owls out there. If you previously trained in the evening/night, keep doing that! Don’t feel like your training regime needs to change just because your other routines have.

2. Choose Your Favourite Music

This is an important one. Choosing your favourite music can be the difference between feeling motivated and feeling like nothing is working quite right. Several studies have found that when participants listened to music they enjoyed, their rate of perceived exertion (read: how hard they experienced an exercise) was lower than when they listened to music they didn’t like. The bottom line: pick music you like when training at home.

3. Check in With Your Trainer/Coach (us!)

This is a great way to stay accountable and any coach worth their salt should be happy to help with this. Just feel like you need that extra accountability? Email your trainer to tell them what you done for your workout, how it felt, exercise/technique tips, anything! While we can’t train in person right now, our world is more electronically connected than ever and your coach is just a couple of clicks away (*hint hint* let us know you’re still getting your workouts in!!)

4. Make it a Family Affair

Kids won’t leave you alone long enough to workout? Make them part of your training! Workouts can be great family time. Kids are an endless source of energy so having them burn off a little taking part in your workout can serve a double purpose of helping you complete your workout and making them a bit tired. Try doing some lunges, jumps, push-ups, whatever! As long as their technique is appropriate kids are more than capable of doing these exercises.

5. Accept Progress May Stall

Unless you have a home gym set-up exactly like your gym, you may experience a plateauing or slight decline of your progress. This is normally and totally okay! Unless you plan to train for the World Powerlifting Championships, no one is going to care that you lost 20lbs on your max deadlift. Besides, a little break will likely do your muscles, joints, and nervous system some good. When you get back in the gym again, you will be refreshed and ready to train hard and that 20lbs won’t be very long coming back.

The Wrap-Up

Hopefully some of these tips will help you remain motivated to train even when you can’t get in the gym. In an ideal world, we would all be back in the gym doing what we love and improving our lifts. For now though, that is difficult for most and training at home is the next best thing. So take these tips and use them to keep yourself motivated to keep going, gyms will be open again soon!

~Thomas 🏋️‍♀️

WANT TO ENSURE YOU’RE BEING EFFECTIVE IN THE GYM AND GETTING THE MOST OUT OF YOUR WORKOUTS? WE CAN HELP YOU WITH YOUR FORM AND PROGRAM DESIGN SO YOU CAN MAXIMIZE YOUR RESULTS.

CONTACT US HERE.

Keir McIsaac

Personal Strength Training by Thomas King

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

Jon Howard

Personal Strength Training by Jon-Erik Kawamoto

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

Erin Squarey

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

Teri Stuckless

After my children were born, I was completely out of shape. I had been active before my first pregnancy in 2008. I saw a post on social media about a charity event that was hosted at the gym. It prompted me to check out the JKC website. I was immediately impressed by the professional content and decided to give it a try. The professionally crafted and uniquely tailored work outs, as well as the sense of accountability and commitment that they foster. I have not missed a workout since joining – contrary to other experiences I have had when purchasing gym memberships. The flexibility of booking and rescheduling workouts, made easy by an online app, also contributed to my success in meeting my fitness goals.

I enjoy every session, working out with Jon, Thomas and Craig, as well as the “JKC Community”. Anytime someone achieves a personal best, I enjoy the celebration and support everyone gives each other. For me, I fondly remember achieving personal bests on bench press, chin ups and the sled push, in particular.

Annette Howard

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident. I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike. This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

See All Reviews Write a Review