Training Variables

Training variables

Working out at home can be challenging for multiple reasons; lack of equipment, lack of variety in exercises and it can be difficult to find a way to challenge yourself.

There are multiple training variables we can play with to find ways to modify your workouts without needing any extra weight:

·       Frequency: how often you train

·       Intensity: how “hard” you workout

·       Volume: the amount of work you perform

·       Rest: how much you rest between sets of training sessions

·       Duration: the duration of your workouts

·       Tempo: the speed a which you perform the exercise

·       Exercise selection

A big challenge is how to increase intensity without having proper weights. There are a few ways to do that at home without need extra equipment.

Volume: add more exercises during your training session is a way to increase intensity. Make sure you get proper rest.

Tempo: you can slow down your repetitions to increase time under tension. Perform your repetitions with a tempo of 2 or 3 seconds on both concentric and eccentric portions of the movement.

During a squat, for example, the concentric portion of the movement is when you are standing up, the eccentric portion would be when you are sitting down. Try taking 2 or 3 seconds on both portions to increase the intensity.

Rest: Take the least amount of rest between sets when you are working out. Try taking 30 or 45-second breaks instead of a minute or more between sets.

Exercise selection: Try changing your exercises every couple of months

All these strategies are a good way to add an extra challenge and increase the intensity of your workouts without needing any equipment.