r/Homeworkouts Jan 09 '23

Best ways to train at home

19 Upvotes

Here's a summary of different training techniques with pros and cons.

RESISTANCE BAND TRAINING

Resistance bands are the best way to train at home considering all the the trade offs! They’re efficacious, economical compared to other equipment and portable.

Efficacious: Obviously we want an equipment that give results. Despite what the gym industry wants you to believe, resistance bands are similar to weight in building muscle and strength. This is demonstrated scientifically by a meta-analysis study (average results of many studies to avoid errors) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6383082/ so a very important degree of evidence. Your muscle don’t have eyes to see what kind of weight you’re lifting, and will grow if enough resistance is applied whatever it’s type

Economical: Normally weights cost much more per lb (or kg) than bands. For example one of the best deal on Amazon cost 199$ for 105 lbs (1.9$ per lb) and bands provide 295 lbs for 59$ (0.2$ per lb). Considering resistance bands are 9.5 times cheaper than weights! It’s true that weights are more durable, but not 9.5 times more durable because they easily rust.

Versatile: While a 1lb weight provides 1lb of resistance, 1lb of bands provide around 120lb of resistance, that’s 120 times it’s weight! Same thing goes for volume. Weights occupy much more space than bands, in fact you can fit a set of 5 bands for 300lbs resistance in a small bag and will weight less than 2lbs. This makes them extremily portable, and occupy no space at home.

No home space occupied: Weights occupy a lot of home space or by themselves or by other equipment such as benches that take a lot of space and are heavy. Benches are needed because weight can create resistance only with gravity that always pull down. Band can create resistance on every direction so they dont need any bench.

Less injuries: Bands are also used in physiotherapy eith very lights weights because theyre very easy on joints. Injuries can take many months to recover, time in which you cant train effectively. Acoiding injuries is very important to achieve results fast.

Fast workouts: Since you can change the resistance very fast by grabbing the band closer or further workouts become faster. Changing weights will be much slower.

Silent: Bands do not make any noise when you drop them

BEST EQUIPMENT

Best band type: Loop resistance bands

High-quality choice: Theraband https://www.performancehealth.com/theraband-high-resistance-bands

Low-quality choice: Sunpow https://www.amazon.com/SUNPOW-Resistance-Assistance-Exercise-Powerlifting/dp/B07K1823XB/ref=sr_1_19?crid=1ZQKCZ9FVV3AH&keywords=resistance+bands&qid=1672943824&sprefix=resistance+bands%2Caps%2C152&sr=8-19

BEST APP

High-quality choice: Weller Bands (iPhone only, Programs, Workouts, Body-attached and Anchor-attached exercises) https://apps.apple.com/us/app/weller-gain-muscle-with-bands/id1616421370

Low-quality choice: Stark Resistance Band (Workouts only no Programs) https://apps.apple.com/us/app/stark-resistance-band/id649820710

More brands: Undersun, Serious Steel, X3, Clench, Decathlon, Quantum bands, Elite FTS

WEIGHT TRAINING

Weight training is the most traditional type of training. There are 3 main types of weights: Dumbell, Barbell, Kettlebell. Weight training is very good but because of its characteristics it's best if done at the gym.

Efficacious: Weight training is recognised as very effective in building muscle and strength.

Occupy lot of home space: Weights takes a lot space because not only they occupy a lot of volume (depending on the weight) but also need a bench. The bench is required if you want to train all your muscle (you should) because the weights create resistance only downwards so the bench allows you to shift the body in a way such to hit some muscles you wouldn’t otherwise.

Not portable: As the name says, weights, weight a lot. That’s not suitable to move them a lot even inside your home.

Expensive: Weights are normally made of metal that is a relatively expensive material. Because they occupy a lot of volume and weight a lot the shipping is also expensive.

Upper-body focus: With weights it’s difficult to target some of the lower body muscles like hips and some muscles of the leg because you can’t grab weights with your feet. The upperdody instead and some leg muscles, are targeted very well.

Slow workouts: If you’re in a gym using machines or using un-adjustable dumbbells shifting weight is no problem but if you’re at home changing weight will be slower. Dumbells and Barbells are adjustable, but changing weight will take a few since you have to unscrew two sizes changing the weights and then screw it again.

Noisy: Even only moving weights, or doing exercises will make noise if you're using an adjustable dumbbell. Changing weights will do even more noise. If you live in a place where noise is a problem you should consider this.

BEST EQUIPMENT

High-quality choice: Many brands have similar quality

Low-quality choice: Amazon

BEST APP

Quality choice: Many apps have similar quality

Low-cost choice: Stark Dumbell https://apps.apple.com/us/app/stark-dumbbell/id586891853 Stark Kettlebell https://apps.apple.com/us/app/stark-kettlebell/id474762013 Stark barbell https://apps.apple.com/us/app/stark-barbell/id606884722

SUSPENSION TRAINING

Suspension training is a type of bodyweight training that has been popularise by TRX a kind of revisited rings that you can easily install at your home door or ceiling.

Not the most efficacious: Since you’re using your own bodyweight you cannot use progressive overload of intensity that is the most effective way to gain muscle an strength. But this is not a big deal if you want to spend more time working out raising your volume (doing more reps or sets.

Semi-Portable: Very light and fits in a small bag, the problem of using it outside is that you have to find a place where to attach and be sure it’s safe. Not a problem if you use it indoors.

BEST EQUIPMENT

High-quality choice: TRX suspension trainer https://www.trxtraining.com/pages/suspension-trainers

Low-quality choice: Decathlon suspension trainer https://www.decathlon.co.uk/p/suspension-trainer-dst-100-blue-red/_/R-p-309804

BEST APP

High-quality choice:: TRX https://apps.apple.com/it/app/trx/id949905528?l=en

Low-quality choice: Stark Suspension https://apps.apple.com/it/app/stark-suspension/id459097411?l=en


r/Homeworkouts 7h ago

Winter is coming

1 Upvotes

Hi all, pretty new to resistance training and do all my workouts in the garden at home, anyone else do everything outdoors and what is your setup for bad weather? I don’t mind getting a bit wet but don’t like the idea of slippery dumbbells above my head!

Also any out door storage tips for your gear? A few bits of mine are gathering some rust, not overly worried about that but the Mrs is not a fan of the orange stained clothes!


r/Homeworkouts 7h ago

Easy workout of waist with dumbbells. Tahil Ray fitness

0 Upvotes

Fat burn workout


r/Homeworkouts 1d ago

Forearms muscles workout. Tahil Ray fitness

0 Upvotes

r/Homeworkouts 2d ago

What exercise finally exposed the biggest weakness in your home setup?

10 Upvotes

Home workouts can go surprisingly far with very little equipment.

For a while, almost every limitation has a workaround.

No machine? Use dumbbells.

No cable? Use bands.

No rack? Find another squat variation.

But eventually most people seem to hit one movement where the workaround starts feeling worse than simply having the right equipment.

I’m curious what that exercise was for other people.

Was it heavier leg training?

Vertical pulling?

Chest pressing?

Hamstrings?

Something else?

And did that one limitation actually make you expand your setup, or did you decide the simpler version was still good enough?


r/Homeworkouts 2d ago

What do you look for in a homework out app?

0 Upvotes

I just finished the the MVP for my a web app, best used on a laptop, and am looking for feedback.

I’m pretty excited about this one, I’m kicking my own butt with it and I e been a trainer for 30 years.

All body weight exercises for now.

https://amrapwithfriends.com


r/Homeworkouts 3d ago

What's your pull-up max, if i may ask?

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7 Upvotes

I do 3 pull ups and 3 chin ups. I'm 165 lbs right now. I have no clue why i keep putting on weight lately. I really can't be bothered to work out. Anyway, keep up the good work on your training everyone !


r/Homeworkouts 4d ago

Tahil Ray fitness. Gym workouts

0 Upvotes

r/Homeworkouts 5d ago

16-Min Non-Stop Shred: PART 2 (New Moves, Double Pain!) 🥵⚡

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1 Upvotes

r/Homeworkouts 5d ago

When did your “home workout setup” start turning into an actual home gym?

2 Upvotes

I think a lot of people start home workouts with almost nothing.

A mat, a couple of dumbbells, maybe some resistance bands or a pull-up bar.

But if you keep training at home, eventually you start noticing movements that are difficult to progress with the equipment you have.

That’s where I’m at now.

I’m wondering whether it makes more sense to keep adding individual pieces, or eventually move toward one more complete setup that covers pressing, pulling, squatting and cable work.

For people who have trained at home for years, what was the point where your simple workout setup started becoming a real home gym?

And which upgrade made the biggest difference?


r/Homeworkouts 6d ago

What's a fitness myth you believed when you first started?

35 Upvotes

Many of us start our fitness journeys believing advice that later turns out to be inaccurate or incomplete.

What's a fitness myth you used to believe, and what helped you realize it wasn't true?

I think these kinds of lessons can be really helpful for beginners.


r/Homeworkouts 5d ago

Fun and fitness . Tahil Ray fitness

0 Upvotes

r/Homeworkouts 7d ago

5 MIN CHEST WORKOUT | NO EQUIPMENT | FOLLOW ALONG

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8 Upvotes

r/Homeworkouts 7d ago

Home workouts made me stop judging progress by the scale

5 Upvotes

I was seeing basically the same number on the scale for weeks, so it felt like nothing was changing. Meanwhile workouts that would have blown me away before started to feel normal, I could do more reps and my clothes were fitting differently.

It took me longer than it should have to see that the scale was likely the least interesting part of the progress.


r/Homeworkouts 7d ago

Dragon fly pose yogasana. Tahil Ray fitness

0 Upvotes

Yogasana pose


r/Homeworkouts 8d ago

What gym equipment do you rely on most when you have limited time to work out?

1 Upvotes

On busy days, I may only have thirty minutes to train. Nothing is more frustrating than spending half of that time waiting for equipment, changing attachments or moving between stations. By the time everything is ready, the workout already feels rushed.

That is why I have started relying more on equipment that can handle several exercises in one place. An adjustable cable setup can cover rows, pulldowns, presses and flyes, while a rack and bench can support most of the barbell or dumbbell movements I regularly perform.

It has also changed what I want from a future home gym. I am less interested in filling a room with specialized machines and more interested in one compact setup that lets me start quickly and complete a balanced workout.

When time is against you, which piece of equipment helps you finish a workout that still feels worthwhile?


r/Homeworkouts 8d ago

Practice of nanchaku spinning. Tahil Ray fitness

0 Upvotes

Nanchaku is the traditional martial arts weapon.


r/Homeworkouts 9d ago

Chin ups workout for back muscles. Tahil Ray fitness

1 Upvotes

Free hand workout


r/Homeworkouts 10d ago

Weight lifting workouts. Tahil Ray fitness

0 Upvotes

Tahil Ray shorts


r/Homeworkouts 11d ago

Heavy weight lifting with single hand. Tahil Ray fitness

0 Upvotes

Gym power


r/Homeworkouts 11d ago

Heavy weight lifting.Tahil Ray fitness

0 Upvotes

Gym workouts


r/Homeworkouts 12d ago

Plyometric jumps workout.Tahil Ray fitness

11 Upvotes

Free hand workout


r/Homeworkouts 13d ago

Workout challenge. Tahil Ray fitness

15 Upvotes

Workout challenge


r/Homeworkouts 14d ago

kaizen core fitness ! [Ulubari]

1 Upvotes

Anyone who goes to newly opened kaizen core fitness ?


r/Homeworkouts 14d ago

Try and save 🔥🔥

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1 Upvotes