Exercise at home or at the gym? Nicola Vachová can help you with that!

If we were to search the internet for a way to set up a workout at home or in the gym, dividing up the different muscle parts, including the number of reps and sets, we would no doubt find dozens or maybe even hundreds of different workouts and routines. But how to choose the right workout that will be effective for us?

Want to get in shape or change your lifestyle? Order a customized diet or workout from Supertrener.cz

The first thing we should think about is how often we want to exercise and what our options are. I know from experience that many clients want to exercise at home, whether it's for time or other reasons. I certainly have no objection to home training, but it is then a matter of adapting the equipment we want to train with. We want to work out to achieve a better, firmer and aesthetically pleasing physique in addition to relaxing. However, this requires certain equipment that clients often lack and the set up is then very limited. In addition, many times the problem is the lack of weights, the client does not have the opportunity to progressively improve and therefore still stays in place, stagnation comes and demotivation can result.

One needs to keep pushing and improving in training to achieve the dream results. This is of course also true for women, who often have 1kg single-arm machines in their modest home gym equipment. Ladies, the pink dumbbells may be pretty, but to build a firm round butt and give the whole body shape, we need a much heavier load than these cute dumbbells. A common argument is that the client is not interested in building muscle mass, but only in stretching and firming the physique. Friends, the fact that we firm the physique translates to the need to build muscle. Otherwise, what else is "firm"?

If the weights and equipment are sufficient, then there are several options how to divide the parts in the training. We can focus on individual parts and divide the workout into classic splits, push, pull, legs (push, pull and leg training), or split into top and bottom. Beginners or even advanced trainees may prefer a fullbody workout, where we train the whole body. In the case of home training, we need to consider whether we have at least the basic equipment for strength training and sufficient weights to improve our training. If we don't and don't want to invest in additional equipment for the home gym, it would be a good idea to think about whether it would really be better to attend a gym. Surely the investment of time and season tickets at the gym will pay off.

From the home environment, we will move straight to the gym, where we will find sufficient weights and equipment, thanks to which we will not have to limit our training. Here we will gain motivation, the desire to work out, and in addition, we will be surrounded by facilities that will allow us to escape from reality among a community of people with the same passion. It's a great break from work and everyday responsibilities. Often a change of scenery will contribute to a better mood and energy, which compared to exercising at home in your living room, you will certainly appreciate. As far as splitting up the workouts, we'll be going with the same basic approach in the gym as we do at home. So we will schedule the workout according to our time and abilities. We can start training the whole body (fullbody) or we can start training individual parts.

If you are worried about how often to train, it first starts with yourself. It depends on what your time availability is and how many hours a week you want to leave in the gym. It also depends on your goal, how much willpower and discipline you have. All of these factors will influence your efforts and subsequently your results. Whether you choose to work out at home or at the gym, every movement counts and some training is always better than lying on the couch and being dissatisfied with your body.

For more interesting news from the world of fitness, nutrition, tips on exercise, workouts and more, follow our instagrams nikci_fit and supertrener.cz.