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How to Train at home When You Can’t go to Gym!

Syed Umarullah HussainiWeb Editor

19th Mar, 2020. 09:54 am
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Amid the coronavirus pandemic, we all advised to stay at home as much as possible so as to avoid the social interaction and travelling.However, this has posed a challenge to many of the gym goers, and specifically those, with a penchant of weight lifting.

While, cardio exercises can still be carried out without gym like, runners can still run, cyclists can cycle, but muscle building becomes an unfilled gap for those who train their muscles regularly with heavy weights.

Nevertheless, you do not need to fear of losing muscle, all need to be done is go through the steps mentioned in this story and enjoy training muscles at home.

Health and Fitness Expert Luke Worthington explains:


Pushups are one of the main exercises to gain and maintain muscle strength at home.

Furthermore You can regress it by placing your hands on a chair or stool to effectively bring the floor closer to you.


Or if you’re advanced, you can progress it by putting your feet on the chair to take the floor further away.

Perform three sets of eight to 10 reps.


Despite being the hardest movement to perform at home, it is possible if you get creative — and be sure to do so safely.

pull ups

Perform four sets of eight to 10 reps.


Squats aren’t hard to do at home.

They’re an easy one to replicate as we do this every time we stand up from a chair

For a beginner we can simply do this, sit and stand from a dining chair without using your hands.


If you’re more advanced, take the chair away and hold any form of load in front of you.

Perform three sets of six to eight reps


Hinge is term to describe any form of deadlift.

But it actually means bending down to lift a heavy object from the floor.


Whilst barbells and dumbbells designed for this, you can really use any object.

Perform four sets of eight to 10 reps.


Lunge movements are anything on one leg.

A split squat (sometimes called a static lunge) is a good place to start.


Before progressing on to reverse lunges, then forward, and eventually lateral (sideways).

Perform three sets of eight to 10 on each leg.

Invest in some basic equipment

While you can get an efficient strength workout in using just your body weight, investing in some very basic equipment can help by giving you more exercise possibilities— and you don’t need to spend lots of money either.


To maintain your muscle mass, you need to make sure you’re maintaining a sufficiently high protein intake

However 2g of protein per kg of body weight is the requirement.

So if you weigh 70kg, you should be trying to consume 140g of protein every day.

Furthermore, social media also flooded with numerous plans to perform exercises at home while gym closed for some time.

View this post on Instagram

I’m working on my hip mobility, cardio and improving my neck strength for jiu jitsu. – All body weight. – No weights. – Lots of dynamic and static stretching. – Bridging drills for my neck. – And a mix of low & high intensity cardio. – Otherwise, I’m still having a big ass salad daily. – Staying hydrated af. – Prioritizing sleep. – Protein at every meal. – Lots of fruit. – And focusing on what I can control rather than complain about what I can’t. – This is a crazy time for all of us. – And I have no clue what in the literal fuck is going on. – But I do know I’m not gonna spend this time worrying about losing all my progress. – Because I won’t. (You won’t either). – And there are so many things you can improve on while you can’t go the gym. (All the things you usually say you don’t have time for). – So. – Sending love and prayers out to everyone. Wishing you happiness and health. – And also. – Make the most of this time. – You’re only limited by your imagination and willingness to work. – #corona #run #cardio #walk #coronavirus #handstand #sprint #yoga #mobility #flexibility #stretch #jump #jumprope #split #splits #pushup #pushups #situp

A post shared by Jordan Syatt (@syattfitness) on

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Yes team, as promised here is the first in my workout series created @foundryfit for if you don’t have access to a gym, and want to stay active! Fitness for me is as much for my mental health as it is for my physical health, so don’t worry about losing the gains, there’s a lot you can still do!⁣ ⁣ I’ve created 7 workouts, all bodyweight, some more strength focused, some more cardio based. Simple formats and movements. Take your time, focus on quality of movement and adapt as you need.⁣ ⁣ Bodyweight Strength ⁣ ⁣ 5 rounds of the following:⁣ 40 seconds work, 20s seconds rest⁣. 60-90s rest in between each round! 1. Air Squat 3s lower, 2s pause at parallel 2. Curtesy Lunges⁣ 3. Glute Bridge Marches⁣ 4. Plank Reaches⁣ 5. Superman to Hollow Hold⁣ ⁣ Enjoy! Drop me a comment if you’ve got any questions!⁣ ⁣ Big love, Biceps xx⁣

A post shared by LAURA ‘BICEPS’ (@laurabiceps) on

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