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Making a home training program

Updated on September 2, 2011

Making your own program

Choosing exercises

The number of exercises to choose from are almost endless, and for anyone who's not really familiar with physical exercising it can be really hard to make a program which will lead to the goals you want to achieve. Here are a few steps which will help you to choose the exercises which fit your needs and give you an idea what things to think about before starting.

Setting goals

The first step of creating the right program is setting goals for yourself. Make sure these goals are realistic. Ask yourself what you want to achieve and how much time you want to invest in your training. Losing a lot of pounds in a short time is possible, but it depends on how much weight loss can be achieved on how heavy you are. If you are obese losing weight will go fast in the beginning, but if you are trying to lose those last extra pounds it will go much slower. Keep this in mind when setting your goals. If your goal is building muscles or raising your stamina the same advise for goal setting can be given. The worse your current shape is the faster the initial progress, this is known as the law of diminishing returns. Do not get demotivated when the results of the training are getting worse over time this is a normal process.

Training method

After you have clear realistic goals the next step is determining which method of training you want to achieve these goals. It is obvious that if you are trying to build some muscle some sort of weight lifting is going to be a good way to achieve this (though it is certainly not the only way!) but when trying to lose weight this can also be a very effective method (and can very well be combined with cardio-training). What a lot of people trying to lose weight don’t know is that by training your muscles with weight (could be only your own bodyweight!) builds up you the energy level your body needs to maintain itself. This means that a better trained body requires more calories each day even if it does not do physical exercises. So you are burning more calories a day on the days you do not even exercise only because your muscles require more maintenance. So for most goals (getting fit, losing weight, etc.) a combination of cardio-training and muscle training would be best.


Another point of interest is the materials you have available. With common household objects and some fantasy you can get a long way in doing physical exercises. Having said that it is very useful (and not very expensive) to buy one or two dumbbells. But before you start buying items to help with your training check whether you have enough room to do the exercises you have chosen and if you have stuff that can replace the items required (a heavy made bag can for example be useful). But also a steady table can be used for support in some exercises, and a lot of exercises do not even require anything (push-ups, crunches for example). If you are not sure home training is something you can pursue than beginning with simple exercises which require no weights is probably a good idea because you will not have lost any money when you decide to stop. Another option is using dvd’s with aerobic lessons (this can be much more fun and intense than running around the block a couple of times).


Make sure to chose exercises which use more muscles at once as this will make the program more fun, be less time consuming and more effective. Exercises for one tiny muscle are hard to do without a machine made for that purpose. Also think about keeping your program diverse, change exercises every couple of weeks (make two programs and switch between these for example) or by doing cardio-training and muscle exercises. With a lot of change in your program the effects of the law of diminishing results will be far less and maybe even more import it will keep training itself more interesting.

Last it is always useful to do a little research of your own, and always pick a program which you like, doing exercises which you hate but deem necessary will not work, the fun of exercising should always be the top priority or it will be a very tough job to achieve your goal.

Example of a home workout without equipment


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