Can you still see results when training from home?
With gyms closed Australia-wide and everyone training at home, you're probably wondering whether you will be able to maintain your fitness and continue to see results.
Let's touch on a few points...
1. Advanced training techniques
Body-weight movements like air squats or push ups seem too easy? Try doing pistol squats with slow tempo, strict pull ups for reps or instead of a standard push up - try a Russian push up. You can include iso-tension, paused reps, 1+1/4 reps, tri-sets, manual resistance...the options are a plenty. There's always an exercise modification/progression or method to allow for the intended stimulus, and it's our role as Coaches to provide you with these.
2. Muscle building
Looking at muscle, it is a whole lot easier to maintain muscle than what it takes to build muscle. Research shows that you can build just as much muscle mass training light weights close to failure so long as it’s not less than 40% of your 1 RM (~50 reps). Eat well, get sufficient protein and consume close to baseline or surplus calories and you will be able to maintain + build muscle.
3. Cardiovascular fitness
You can always improve your fitness, train your cardio. Yes we love the barbell but what's the point in lifting if your cardio sucks? Cardio is good for us, it helps lower blood pressure, increases insulin sensitivity and boosts mitochondrial function, which supports performance (your lifting). Not to mention it helps burn fat and get you in shape.
4. Mobility
We don't need equipment to improve our active range of motion. Improved mobility will likely improve flexibility and help fix any joint/muscle pain. Improved mobility will allow you to squat to depth, finish your presses in a stacked position and bench with a nice arch - all of which leads to better technique, which leads to improved strength.
5. Strength with the barbell
The big one, losing strength with the big barbell lifts. The quick answer is, yes more than likely but not much if you continue to train hard and intelligently. Improve on all the points mentioned above, they are all in your control. And if you do all those things, you will bounce back a whole lot quicker when the gym doors open again and you put a barbell in your hands.
On a final note, please don't fear losing your gains or not being able to progress because you may have limited equipment and you're stuck training at home. Smart programming, training with intent and having a positive mindset; three things that will help you succeed during this time.