Are you worried that you might lose your strength while you’re at home? You have worked so hard to build up an incredible amount of progress, the last thing you want is to lose it! Here are some ways you can maintain your strength while at home.
While maintaining strength, we want to focus on the big movements. Squats, deadlifts, and presses. If you can train these in some form or fashion, you will be in a great spot when you get back into the gym. If you have access to equipment while home, you can use that, if not, grab a broom stick, jug of water, or really any odd object around the house.
Next, it’s time to do some movement! Start with 3 rounds of the following: 1min max squats, 1min max push ups, 1min max deadlift. Rest :30 between movements and 2min between sets. You will be working to near failure, which is what you will need to do if you want to maintain and improve strength gains while away from the gym.
Now that you have an idea of some movements and rep schemes to try out. The next thing you’ll want to focus on is you core. Improving you core is paramount if you want to maintain strength and improve strength, while staying injury free. Focus on planks, side planks, and glute bridges. Try to hold these for at least a minute and half.
Finally, the part that often gets overlooked. Mobility. This is the missing link for most people. They struggle to get into needed positions without compensation. Film yourself doing your squats, deadlifts, and presses. If you notice something is off, target that area with some mobility. A little bit of foam rolling, stretching, and then getting into the proper position can go a long way.
Try these tips out to maintain your strength while at home. If you need some help setting up a plan, book and intro and we can help. You can book that here: