Training | POSTED June 22, 2022

Homework You’ll Want to Do

Why home workouts?

They say “home is where the heart is.” We like to say at Ivy Training, “home is where the hard work is.” This doesn’t just apply to your nutrition or sleeping habits. Your home provides excellent opportunities to fit in extra exercise by squeezing in some home workouts in your week. This could be longer form resistance training sessions or shorter exercise “nuggets” (yum)!

I get it, we’re already working from home as part of the “new normal”. Additionally, I understand that people want to separate home, gym and work life. That being said, if you’re looking to improve your results but are time poor, home workouts are useful. In this article we’ll discuss the following:

  • The advantages and disadvantages of home workouts
  • How we prescribe home workouts at Ivy Training
  • What equipment we recommend
  • Whether or not home workouts are effective

Stay tuned as we’ll cover home workout examples and how to get into the zone in our next blog post. Alright, now that you’re warmed up, let’s get started.

What are the advantages?

Critically, convenience is the main advantage. 

Forget traffic, waiting for equipment or forgetting your towel. Also, you can probably pop a meal in the oven while you’re training. If you’ve found working from home convenient and you’ve managed to set up a routine, home workouts are no different.

This means scheduling and putting off your workouts due to other responsibilities is less of a barrier. Second to that, it also provides more opportunities in a busy schedule to fulfil your physical activity needs.

Depending on the equipment you have access too, the quality of your sessions don’t have to suffer either. We’ll cover this point later.

What are the disadvantages?

We’d be lying if we said there aren’t any.

There’s three main disadvantages in our eyes, however we believe they’re simple to work around. Firstly, being so convenient means you might not prioritise it. Secondly, equipment could be a limiting factor. Third and last, working out from home may mean you don’t experience the social support from a gym environment.

Admittedly this could impact your motivation to train from home. Although we’ll tackle the details later, some simple tips might help:

  • Set up your training like you would a work meeting – put it in your calendar
  • Perform workouts that make the best use of your current equipment
  • Consider purchasing some new or extra equipment
  • Keeping workouts time efficient
  • Making sure you understand the purpose of your home workout
  • Create a positive environment with music, temperature, ventilation and minimise distractions.

How do we prescribe home workouts at Ivy Training?

Most of our clients train with us twice a week. We like to plan an additional 1 or 2 home sessions to help clients increase their activity. 

We program based on client goals, equipment availability (and what they’re willing to buy) and time constraints. That being said, working often with lighter weights and trying to keep motivation high we do:

  • Higher reps
  • Supersets and/or circuits
  • Isolation exercises
  • Unilateral exercises
  • Things that are different to what we cover in the studio that cover different planes of motion, different pieces of equipment and bodyweight movements
  • Prescribe efforts closer to failure which reduces the amount of volume per session required.

What equipment do we recommend for home workouts?

We understand that your equipment selection for home will depend on your budget, and how much space you have for storage. With that being said, here are some pieces of equipment that we would recommend for home. We’re going to break this into a three different categories:

  1. The essentials
  2. The optional extras
  3. The works

The essentials

Celcius 20kg Weight Set – $119.99

Celcius 50kg Weight Set – $229.99

If you’re looking at adding some training at home, the Celcius Weight Sets are a great option. The 20kg Weight Set comes with two adjustable dumbbells, whereas the 50kg Weight Set comes with two adjustable dumbbells and a barbell (giving you more options for exercise selection). Both kits come in a convenient carry case, which can be easily stored away.

The optional extras

Celcius Flat Bench – $139.99

Celcius Ab Wheel – $34.99

PTP SuperBand Combo – $89.99

Having access to these three pieces of equipment will provide you with more exercises that you can do from home. The resistance bands would probably be our top recommendation, followed by the flat bench (if you’ve got the space for it) and ab wheel. We have also had clients use outdoor furniture settings as a makeshift bench option!

The works

IronEdge Weightlifting Pack – $1824.00

If you want the ultimate training experience at home, having a rack, barbell, bench and weight plates is the way to go. It comes with a downside – you’ll need a spare room or space in your garage to store it. This set would go perfectly some adjustable dumbbells.

Are home workouts effective?

The obvious answer is: YES!

We understand they are different to training in the studio or at the gym, but that doesn’t mean they’re ineffective. In fact we expect people to make great progress with home sessions. For instance, many of our clients want to learn and get better at squats and deadlifts. A complimentary exercise is a rear-foot elevated split squat. This can be done with minimal loading and is tough for high-reps. A home workout with dumbbells can be incredibly stimulative and help drive progress on these larger exercises.

Some other examples include:

  • Arm and shoulder isolation work to improve the bench and overhead press
  • Resistance bands and walk to the park to work on some chin-ups
  • Ab work with minimal equipment or bodyweight which will improve your stability on barbell lifts
  • Light resistance circuit work done to improve muscular endurance or “work capacity”.

Lastly, when discussing how we prescribe these sessions, we mentioned we can make them time efficient. So, in a short period of time, from the comfort of your home, you can achieve great results. We’d say that’s a pretty good deal. So if you’re currently training but have the ability to do more, consider home workouts. If you need any advice feel free to reach out to us!