COVID-19 changed all of our lives in one way or another. “WFH”, TikToks and garden parties became our norm. Another activity the isolated world embraced was exercise! Research has since shown us that since the pandemic started, our interest in all things fitness has hit an all time high. (1)

Being able to work out in the comfort of your own home has lots of benefits, particularly cutting out the cost of a gym membership. Whilst getting started is usually the hardest part, it can be difficult to know how to progress your workouts on to the next level. To see results in 5k times or achieving new PBs, you need to apply the principal of overload. Basically: loading your muscles more than they’re currently working in order to make a change. (2)

When should I progress on my workouts?

When they start to feel easy! Can you now do 10 squats easily? Or can you now run your 5k keeping at a conversational pace, without stopping? Time to push on.
If you’re starting to get bored doing the same routine, or running the same route all the time – you need a change.

So, how do we progress?

Add weights

This doesn’t have to be dumbbells – get creative! Cans of beans, full water bottles, even backpacks filled with books can provide that extra bit of a challenge to an exercise.

Vary the type of workout or run

If you always do a 5k run at the same pace, think about swapping in an interval session. This involves working at a greater intensity for a short period of time, followed by a period of rest/active recovery. This is great for working on speed and power. If you love your strength training, think about adding some aerobic exercises into your routine. This could be a set of squats, followed by mountain climbers, followed by an overhead press, finished off with some burpees.

Change the technique of an exercise

Our muscles are rather clever, and can work in different ways in the same exercise. For example, think about doing a squat. Usually, we bend down quickly and bounce back up to standing. Now, if we bend down slowly, really thinking about moving with control – it’s much harder! This is because our muscles are working eccentrically – a fancy word for working in a lengthened position.

This can be applied to any exercise by counting for a count of 3 as we (for an example in a squat) bend down, and a count of 3 as we return to the starting position.

These simple tips can bring that workout or run to the next level. Remember, you should always make these progressions slowly to avoid overuse injuries. Muscle soreness is normal after making these changes, but if it persists for longer than 2-3 days; you’ve likely done too much.

If you have any questions about progressing on your workouts at home, or are concerned about an injury, book in with any Spectrum Health Physiotherapist online.

References

Stockwell S, Trott M, Tully M, et al Changes in physical activity and sedentary behaviours from before to during the COVID-19 pandemic lockdown: a systematic review. BMJ Open Sport & Exercise Medicine 2021;7:e000960. doi: 10.1136/bmjsem-2020-000960
Kavanaugh, Ashley. "The Role of Progressive Overload in Sports Conditioning." Conditioning Fundamentals. NSCA’s Performance Training Journal 6.1 (2007).