Small Space, No Problem! Approaches to Strength Training at Home

SMALL SPACE? NO PROBLEM!
Approaches to Strength Training at Home

Today we’re visiting again with Yoga instructor, Joanna, whose commitment to fitness has inspired many. Joanna embarked on a six-week (42-day) journey into strength training. We followed along with her, paying close attention to how she integrated a diverse range of workout tools and methods in her tiny room at home. 

Yoga and Strength Training

As someone who has primarily trained in and taught yoga for 16 years, Joanna never thought she’d be able to do something like [strength training]. Interestingly, Joanna’s background in yoga has translated seamlessly into her strength training. She draws heavily on practices such as mindful breathing and a strong mental focus. If she feels like she can’t do something, “I just go into this quiet place in my mind and I'm able to do two or three more reps.” Techniques like controlled breathing allow her to maintain better form and endurance. With stretching as a key component of any balanced workout plan, this intersection of yoga and strength training enhances the quality of her workouts while reducing the risk of injury. 

Small Space = Multi-Functional Space

Joanna demonstrates how easily one can achieve fitness goals without needing to step into a gym, with the benefits of home workouts range from:

• Flexibility to workout anytime 
• Comfort of exercising in one's own space
• Home workouts are typically more economical

A distinctive aspect of Joanna's home workout strategy is her multi-functional room setup, which can be a challenge AND a blessing.

“This room is also my sitting room. It's the room where I hang out with my dog. It's the room that I read in. My husband has plants in here, so this room serves a lot of functions. I can't have something just hanging out all the time.”

The room's versatility is enhanced by the presence of a collapsible workout rack that can be tucked away when not in use. This blend of leisure and fitness spaces ensures that the room remains a welcoming and functional part of the home, rather than a cluttered gym area.

 

 

By integrating her workout equipment into her living space, Joanna maintains a seamless balance between her fitness activities and everyday life. Her setup allows her to quickly switch from relaxation or reading to an intense workout, making her exercise routine more accessible and less disruptive to her daily schedule.

“It goes up so quickly. Like, in the time that it takes my pre-workout shake to, like, kick in, I'm ready to go.”

Working out in a small space can present challenges, but it doesn't have to limit your creativity. Instead of using limited equipment as an excuse, think outside the box and find alternative exercises that can target the same muscle groups effectively.

Tools & Tips

Smart & Smooth Transitions – Joanna's workout routine stands out for its smooth transitions between exercises, keeping sessions engaging and targeting multiple muscle groups. Efficiently moving from RDLs to planks or push-ups, she maximizes intensity with an adaptable workout rack that allows seamless shifts between lower and upper body exercises. 

Complimentary Workouts – Joanna employs a mindful approach to her workouts, leveraging yoga techniques to stay focused and present.

Utilize Tools & Creativity – Using a combination of versatile tools and bodyweight exercises to support a range of exercises. Whether she's using them for squats or shifting to upper-body workouts, the Verse Agile Rack in combination with a bar, adjustable J-Hooks, a TRX system, and resistance bands can provide a full range of workout options – you just have to get creative.

 

 

Muscle Mass and Mood Benefits

One of the most rewarding outcomes of Joanna's strength training has been the noticeable improvements in her muscle mass. Increasing muscle mass can lead to a higher metabolism, improved strength, and better posture. It also helps in preventing injuries and enhancing athletic performance. 

Strength training has also been shown to have a positive impact on mood, mental well-being, and energy. The release of endorphins during exercise can help reduce stress, anxiety, and symptoms of depression. Increased energy allows for better productivity, improved focus, and a greater sense of vitality.

Joanna's dedication to her strength training routine has not only transformed her physical appearance but has also had a profound impact on her overall well-being. “My mood and my consistency of energy have increased. It's pretty incredible!”

Creativity is Key

Working out at home, with limited space and equipment, it's important to get creative. 

“I can go to the gym and there are 50 different pieces of equipment and they are tailored to one specific muscle group and that's great for anyone who wants to use that. But I don't have to make that an excuse as to why I can't work that muscle group out.”

For example, try doing bridges with your feet on a bar to target your glutes and hamstrings. You can also attach a TRX system or resistance bands to a bar to work out your hamstrings, as Joanna has discovered. Maximizing your small workout space requires thinking outside the box. Look for versatile equipment like the Verse Agile Rack that can offer multiple exercise options in a compact design. Search online to find alternative exercises to get the most out of what equipment you have.

Don't let limited space hold you back from reaching your full potential. “I like doing down dogs. You might have seen me also practicing my handstands, using [the Agile Rack] as a support. I love getting creative with it and finding new ways to do whatever I want workout-wise.

See more of Joanna's six-week challenge on Instagram