Whether you are training at home or at the gym, there are things you can do to make sure you get the best session. Follow the tips below to make sure your workout counts in the best way possible!

Prepare Yourself to Have the Time for a Proper Workout/Training Session

If you are training at home, don’t do your laundry or clean your kitchen between sets. Don’t do work emails on your phone, sitting on the bench between sets. Make the time to get it done. It might have to be quick depending on the stage of your life, but focus to the best of your ability to make the minutes when you are lifting count. 

Take the Time to Get a Good Warm Up

Warm up properly! This is crucial! Warming up isn’t just about temperature. It is an increase in neurological recruitment. This means your body gets better and better at doing what you’re asking it to do. Make sure your warm up reflects what you are going to do, and that it starts light and progresses. Don’t skip your warm up! 

Don’t Stop in the Middle of your Session and Finish Later

Don’t stop in the middle of your session! You can do this with some cardio. Depending on what your goal is, cardio minutes can accumulate. But a training session is planned to be done in a certain order. You warm up, get the most dynamic and coordination-demanding exercises done first. Then do your heavy work. Next comes accessory work, then core/trunk/abs and cool down. 

You don’t want to start and stop in the middle of this. If you are consistently having to stop and re-start your sessions, a better plan would be to re-write them so they fit in your time constraints. 

Focus also on being present, and enjoying your work. I know, I know. It’s work, but you can learn to make it fun.

Rest the Right Amount of Time Between Sets

Resting an appropriate amount between sets is extremely important. How much rest is optimal depends on your goals, which you have hopefully committed to beforehand. For example, if you are training for high volume and endurance, you might rest 30-60 seconds between sets. Resting longer will change the stimulus on your body, prolonging a mediocre session, and making it less effective for your endurance goals. 

If you are training for strength, you will need to rest 2-4 minutes, or maybe longer, between heavy and challenging sets. Moving too quickly into the next set will cost you quality on the next set.

Work on Your Exercise Discipline

Exercising always feels better when you feel good at it. The more you train, the better you’ll feel, both while you’re training, and not. Remember this when you feel like quitting! To get to this point, just keep going. It’s simple but not easy. Read here about how to build your discipline so you don’t always have to rely on motivation.

Find a Supportive Environment

I absolutely love gym communities. I have found the best support, advice, friendships, and general camaraderie at gyms than anywhere else. I highly encourage you to find a community you enjoy, even if you aren’t super social. You don’t have to talk to everyone to get the benefits of a supportive environment. If you are in Austin, check out these great communities.

Another perk of gyms is that there is all kinds of great equipment that is harder to find for home. Try this back extension machine, for example, to make your big lifts stronger, and your back happier.

Tie It All In

Give these tips a go during your session, and let me know how it goes. Happy training!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Exercise can be done a million ways: in a group, as a team, with your partner, a neighbor or friend. It can be intense and mission driven, or just a way to pass healthy time. Training can also be done solo, and there are a lot of benefits that come with it.

Peace and Quiet 

Or not! You get to pick. Training out alone affords you the time to take a break form the world; away from the coworkers, the kids, and your overflowing inbox. You get to pick your music, or choose no music. You get to recharge and spend time without having to be “on” at work or serving others. This is about you! 

Exercise Is Meditative

Training done properly is not rocket science, but it is not simple! You should be paying attention to the nuances of form; your grip, hand and foot placement, angles of the body. Correct set up is a procedure in itself. From there, during and after the movement, you should be collecting feedback about the tempo, control, and speed of the rep. This feedback guides the decisions about the next set.

It is truly a misnomer to call meatheads “meatheads”. Again, not rocket science, but if you are paying attention to your training, it does not leave much room for consciously ruminating about your problems. The end result is a peaceful mind and a happily exhausted body.

Awareness of the Body

Since you are more attune to your body without the distraction of working out with others, you become more aware of how you feel. You can feel illness before it truly sets in, potentially giving you the chance to head it off. I have often seen clients have an “off” day, only to discover that later they come down with a milder illness or realize allergies are about to flare up. 

This isn’t to say you can’t have this benefit while training with others, but training alone heightens your ability to focus on yourself. Give yourself the gift of training alone and see how you enjoy it.

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

People ask me this question often and want the one right answer.

There is no one right answer, but our bodies do well with frequent movement. It would be optimal to move every day.

But how you move every day is important too. You don’t need to go all-out hard every day, and going too easy every day won’t help you as much either. When you are lifting hard, heavy, or doing HIIT training (links) you’ll want to add some lower intensity days. If you are healthy and conditioned, doing all lower intensity days will decondition you.

So how many days should you exercise? It’s not rocket science, but there are lots of right answers to this question and none the same from person to person. Read on to learn about what is best for you right now.

Crammed for time? Check out How to Make Time to Workout with a Busy Schedule.

Factors to Consider

Let’s start here:

• What are your goals?
• Do you have a deadline for your goals?
• What is your schedule like?

What Are Your Goals?

Do you have an event to prepare for, like an athletic competition or a wedding? Does this event require you to compete physically, or do you just want to look great? If you don’t have an event to prepare for, are your goals related to health? You might have short term health goals like reaching a certain percent of body fat, or a certain amount on your bench press. Or, you can have truly long term goals like maintaining your conditioning and balance all your life.

I encourage you to think hard about what you want, both short term and long term. “I want to be healthy” is GREAT, but pretty vague. I want to be healthy all my life too. I want to be hiking to remote natural hot springs, moving the furniture when I want, doing my own lawn work, maintaining healthy blood pressure and body composition. Think specifically about what you really want to do next year, and when you are old.

Do You Have a Deadline for Your Goals?

Like your short term and long time goals, consider if you have timelines for these. If you have an event, do you have to peak to be at your best physically? Do you want to feel good in your own skin at a reunion or beach vacation? If you have a short term goal coming up quickly and you intend to meet it, you’ll have to prioritize exercise more.

You can have short and long term goals. In fact, I recommend it. They keep you moving, and keep that sense of relevance. It’s easy to put off working toward a 10-year goal until tomorrow, but not as easy to put off working toward a beach vacation next month.

What is Your Schedule Like?

I do want you to prioritize your health at all times, but it’s important to understand that sometimes life demands a lot of your energy elsewhere. Post -injury, -surgery, -childbirth, during some school or work programs, and caring for a sick loved one, might chronically stress and drain you. In these situations, you do what you can. Your goal is to take care of your body to the extent that you can now, so you are healthy when you can push it later.

Scheduling 5 sessions a week in your busiest time in life, then missing them and feeling guilty leads to a depression spiral. Instead, be honest about what you can do. Do you have a pocket of time on Saturday mornings, and 15 minutes after the kids go to bed? In that case, you can schedule in a full training session on Saturday and quick movements a couple other days a week. Even ten minute walks once a day add up.

How Many Days Should You Workout?

The final answer is that you should consider how many days you need to workout given the proximity to your goals. Be reasonable about how much you can do. You can’t do 3 months of work in a week, so give yourself plenty of time but work hard. Likewise, keep your long term health in mind and exercise even if it’s 1 day a week.

Remember every season of you life will be different. You will be able to give more physically in some stages of life than others. If you do the best with what you have, whether it’s 2 quick sessions a week or 6, you’ll always be at your best. If you are in a period where you don’t have as much to give, do your best to take care of yourself and get through that time. When you have the time and energy, take advantage of it!

The bottom line is, do what you can even if it doesn’t feel like much. It all adds up! Email me if you have questions about your situation!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Exercising with less equipment can be liberating. You can train almost anywhere and you don’t have to spend time on all the details of the session. Lift, move, go! Push, pull, squat!

The challenge is continuing to progress with fewer options. You’ll eventually reach a point where you feel like you are doing the same 5 exercises over and over. That’s ok because 1) the basics work and 2) it only takes a little bit of adjustment to break out of that.

I focus on squats on this article because you’ll find yourself doing squats often. They are bang-for-your-bucks, and universally applicable. Below are some ways you can make your squats more challenging when you’ve run out of home weights.

Also, I love squats. 🙂

Do More Reps

The easiest and perhaps most common way to challenge yourself more is to do more reps. This isn’t always the answer, especially if you have the option to go heavier on the next set. If you have used your heaviest weights though, you can add more reps per set. You can also add more sets if your sets are becoming excessively long.

Shorten Rest Interval

Like adding more reps, you can shorten your rest interval to increase the challenge. This decrease in recovery calls on your body to do more work in a fatigued state. Doing the same amount of work in a shorter amount of time shows progress.

Use Different Implements

This advice typically refers to using dumbbells, kettlebells, bands, and barbells. At home, this takes on a whole new meaning. Need more weight? Have a willing kid hanging around? Pick ‘em up and squat! Hold them in your arms like a baby or piggyback. No children or willing partners? Load up a backpack and squat. Wear it backwards for a front squat.

Tempo Squats

A tempo squat uses a familiar set and rep scheme, the same form, and even the same implement. However, you will vary your pace by going slower at certain parts of the lift. Tempo is commonly written as 4 digits, such as 1010. This means a one second descent, no pause at the bottom, one second up, and no pause before performing the next rep. I commonly use a 5010 tempo, which means a sloowww 5 second descent, no pause at the bottom, then a regular fast ascent. This will quickly spice up a squat set!

Pause Squats

Adding a pause at the bottom of a squat is also a great way to increase the challenge without increasing weight. To properly execute a pause squat, you will do a normal squat and dead stop at the bottom. Keep generating pressure so you aren’t wobbling, dipping or rising. Once you have held your pause as long as you need, drive up from that dead stop position. It is important here to NOT dip then drive.

Using the terminology of the last example, a 5 second pause squat would be a tempo of 1510.

Suitcase Deadlift and Offset Loads

A suitcase deadlift is performed by picking up something that is parked on one side of you, like a suitcase. It is an offset load, so the demand on your trunk is to resist the imbalanced pull while. This can be performed like a deadlift or a squat. You can do a suitcase deadlift with one weight, or with two weights that do not weigh the same. Because of the offset load, your trunk works asymmetrically, which is much more of a real life situation than a crunch type movement.

How to Apply These in Your Training

Identify in your sessions where you feel under worked. You can add in one of these exercises and see how it changes your workload. You can also add one of these techniques to the last set of your training. For example, if your goblet squats have been easy, add in a pause squat on the last set. If it’s a good challenge, you can call it a day or repeat that paused set.

Let me know if you have more questions! Get creative and challenge yourself on those home sessions!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.