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 🏋️‍♀️

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I chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

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For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

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