How to exercise at home for beginners
You don’t need a gym to exercise. Here’s how to train at home.
Problem solved, USA TODAY
We lead busy lives, and between school, work, or time with family, it can be difficult to find time to work out, especially if you’ve just established a regular exercise routine.
But keep this in mind, especially if your New Year’s resolution is to start exercising more. “Exercise doesn’t have to be complicated or time-consuming to be effective,” asserts Dr. Rosa Pasculi, a nonsurgical sports medicine physician at Emory Orthopedics and Spine Center, head team physician at Emory University, and team physician for the College Park Skyhawks. “I always tell my patients: Start small and think about being consistent.”
A consistent workout routine will build strength, confidence, and ultimately create long-term exercise habits. One of the easiest places to start? At-home workouts.
How to make time for training
In her clinic, Pasculi sees many patients who have a hard time scheduling exercise into their calendars. “The biggest thing I’ve remembered is that exercise doesn’t have to be all or nothing,” she says. “Sometimes the barrier for people is thinking they need a full hour or two[to exercise]or that they need access to a gym with all the equipment.” She recommends setting aside two to three days a week for exercise. But know that setting aside even 15 minutes a day for exercise can be just as meaningful, she says.
Dr. Kyle Lau, primary care sports medicine fellow and team physician for UCLA Athletics, says having a dedicated space at home to practice bodyweight exercises or going outside for a short 10-minute walk is a great place to start. “Even a short walk after a meal has been shown to regulate blood sugar levels and have health benefits,” he says.
How to start working out at home
If you want to create a workout routine at home, experts recommend starting with a circuit consisting of bodyweight exercises. The main advantage of circuit training is that you can arrange a series of exercises that complement each other. Here I will try out a circuit for beginners.
- groot bridge. The classic glute bridge activates the glutes and hamstrings, and is especially beneficial for people who have problems with their lower back, hips, or knees, or for those who “sit a lot during the day because it can stabilize the pelvis,” Pasculli says. To try it out, lie on your back with your knees bent, your feet on the floor, and the hand at your side lightly grasping the back of your heel. Press your lower back into the floor, squeeze your glutes and lift your hips. Lower your hips back to the starting position and repeat 8 to 12 times.
- Plank hold. Loading your body with plank holds supports core strength and helps strengthen your shoulders. To try this, you don’t necessarily have to maintain a high plank position with your elbows extended and your hands under your shoulders. Sit on a low plank with your elbows touching the ground, or to make the job a little easier, jump up on a high plank and place your hands on a bench or other elevated surface. Hold the plank for 15 to 30 seconds to complete this part of the circuit.
- classic squat. When you bend over into a squat position, you experience added force from your quadriceps and glutes, and a secondary activation of your hamstrings and core muscles, Pasculli says. Squats are a great exercise for improving your balance, but you need to watch carefully to make sure you’re using the correct form when you start lowering your heels. Avoid letting your knees dive toward each other. If you’re new to squatting and feeling a little nervous, Lau recommends practicing in front of a mirror or with a chair behind you. “When squatting, try to control your descent as much as possible,” he says, and once you reach the point where you can’t go any lower, stand up. Repeat 8-12 times.
- push ups. Push-ups are the ultimate upper body exercise that works your chest, shoulders, triceps, and core muscles. For an easy push-up, your setup will be similar to that of a high plank. “Keep your elbows straight and your hands either directly below your shoulders or a little wider apart,” Pasculli says. Imagine lowering your body onto a straight plane and then immediately pushing up to extend your elbows. When it comes to form, you don’t want to drop your hips, as this can put stress on your lower back. If you need a fix, try doing incline push-ups on your knees or against a wall. Repeat 8-12 times.
- Lateral lunge. Lateral lunges target the same muscles as squats (quadriceps and glutes), but they also activate two additional sets of muscles: abductors and adductors. These muscles are located on the outside and inside of the leg and are important for stabilizing the hip and pelvis, Pasculli says. To try a lateral lunge, start with your feet together. Step your right foot out to the side, slightly wider than shoulder width. With the right food facing forward, push your hips back and bend your right knee, just like in a squat. Push off your right leg and return to the starting position. Repeat 8 to 12 times, alternating right and left sides.
The number of sets you should complete and the amount of rest you should take when completing a circuit depends primarily on your personal fitness level and health. Lau recommends completing two to five sets, taking 30 to 60 seconds of rest between each exercise (especially if you need to catch your breath), and 60 to 120 seconds of rest between each full set.
Are there any risks to exercising at home?
“There are some risks to exercising at home, especially if you’re a beginner,” Pasculli says. She emphasizes the importance of listening to your body during your workout sessions. “It’s normal to have discomfort, but pain is not,” she says. “It’s okay to feel difficult while exercising, but if you’re experiencing sharp pain, it’s your body telling you to back off.”
Before starting a new exercise program, Pasculli says it’s important to consult your doctor or qualified fitness professional (such as a sports medicine doctor or certified physical therapist), especially if you have a pre-existing medical condition or have concerns. “It’s really important to understand proper form and give them the confidence to do the exercises themselves,” she says.
Be sure to take time to warm up and cool down to reduce the risk of injury. According to Pasculi, your warm-up should consist of five to seven minutes of dynamic movement. Take a few minutes to briskly walk or march in place, practicing shoulder rolls, arm rolls, torso twists, and alternating downward dog and plank exercises. As a cool-down, do static stretches like child’s pose, cobra pose, seated forward bends, or spine twists for 3 to 5 minutes, she adds.
