Principles for effective home workouts

Do you want to make home workouts that little bit more effective for your long-term goals.

I get it, right now is a really odd time to be focused on pushing hard and doing all that you can. Should we be searching methods for effective home workouts? There are some people who are and some who aren’t. The reality of the fear, worry and uncertainty during this pandemic affects us all on different levels. What does that mean? Well it means that you can use this time however best suits you and your life. Is it time to catch up on series? To catch up on all those books you have wanted to read. Or maybe it is time to build a new business and work on your fitness goals.

Whatever the case might be, we are here for you.

Before I go onto this week’s topic, please do comment below or share on our social media pages what it might be that you need support with in these times.

On that note, for those of you who have already worked so hard this year on fitness goals. You might feel that at home training will just not be as effective. And you fear the loss of your hard work- well this post is for you!

At home training can be just as effective as gym workouts if you focus on including certain principles into your movements.

Creating the right environment and having tools available to you is essential (see previous recent blog posts). But also the right training style can make all the difference.

If you watched my live workout last Thursday, you would have seen that I incorporated various methods for creating more muscle ‘usage’ without needing very heavy weights. Yes, adding a resistance band is going to help with this. And yes sticking to basic moves will be most effective but what else am I talking about?

Time under tension..

Using things like triple contraction, drop sets and pulse reps all change the game and add another form of resistance to our training. Our body doesn’t know dumbbells and weight plates, it knows resistance and growing through changing dynamics.

My top methods for increasing muscle growth while not increasing weights:

1- Triple contraction reps- this is like doing pulse reps but in threes. So, 3 small squats after a full one would count as triple contraction reps.

2- Pulses, similar to the above, creates more time under tension for your body to adjust to and grow from.

3- Pause reps- pausing in the middle of a rep to create more time under tension on your muscles.

4- Drop sets are another effective way of creating more time under tension, and entail you doing all your reps, then dropping the weights and performing more reps. You could do several drops and not just 1.

On that note, if you go check out my personal IG page I posted and IGTV of what you could use around the house as weight. Be creative, enjoy this time period where everything is a little slower and you can have fun and experiment with your training.

Here for you and wanting to know how else I can support you!


Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness

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