Don't like gyms?

Exercise at home!

Have you tried gyms and concluded they are not for you? You are not the only one, and there is a growing number of you. There are a number of reasons why some people don’t like or don’t go to gyms.

Time is the most often quoted reason (40%). Lack of time is one of the most frequently cited reasons for not exercising, especially among those juggling work, family, and other responsibilities. With busy schedules and endless to-do lists, fitness can easily fall to the bottom of the priority pile. Many people feel they need a full hour or a dedicated block of time to make exercise worthwhile, which can be discouraging when life gets hectic. However, even short, consistent sessions can make a big difference. The key often lies in reframing exercise as something flexible and adaptable—something that fits into your day, rather than takes over it.
Lack of confidence is the next most often quoted reason (20%), highest in the category of people who want to lose weight. Many people worry they’ll be judged, won’t know what to do, or won’t be able to keep up—especially in a gym environment that can feel overwhelming or unwelcoming. This fear of not being “fit enough” to start can create a vicious cycle of avoidance and self-doubt. It’s important to remember that everyone begins somewhere, and building confidence is a gradual process. Finding supportive spaces, beginner-friendly options, or working with a knowledgeable trainer can make a huge difference in turning fear into empowerment.
Gym too busy also gets 15% of the vote. For many, the prospect of waiting for equipment, navigating packed spaces, or exercising in front of others can be off-putting and intimidating. A crowded gym can also disrupt focus and flow, making the experience more stressful than enjoyable. This is especially true during peak hours, when noise levels rise and personal space shrinks. For some, the busy gym environment becomes a barrier to consistency, motivation, and comfort—leading them to seek alternatives that feel more relaxed and accessible.
Childcare is also cited at by 10% of respondents. The lack of flexible childcare options can make it feel impossible to carve out time for self-care and fitness. As a result, many parents put their own health and well-being on hold, not out of lack of motivation, but because the logistics just don’t add up.

Is exercising at home the answer?

It could well be a really good alternative solution that brings many benefits. You save time, money (although gyms are quite cheap these days), can fit it in around the kids and family, and you are not on public display. You can buy fitness accessories for a few pounds which, when you know how, can enable you to experience a full strength and conditioning workout without the trials and tribulations of a gym. All great benefits.

Where do I start?

Exercising at home can bring its own challenges and you should not underestimate how difficult it is to motivate yourself. But here are some tips for getting started.

Step 1: Establish a dedicated space for your workout

Choose an area in your home so that you can ‘go’ to the gym. Psychologically, it is an important message to send yourself. The space doesn’t have to be massive, just sufficient for the type of training you plan and the equipment you need.

You want to make sure it is big enough so you can move freely and is warm enough for your exercise purpose. Ideally, it should be bright, well lit and have good air circulation.

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Step 2: Choose your workout music

The majority of people regard exercise as a chore. One way of addressing this is to associate it with something you enjoy. Choose your favourite music and play it for your workout. It doesn’t have to be a monotonous beat as you might find in a gym or exercise class. If you enjoy podcasts, this too would be ok!

Associate your exercise with something positive.

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Step 3: Establish a training routine

Establishing an exercise routine is really important. Aim to exercise for a minimum period of time. This might be as little as 1 minute until you have build up, over time, to 3 to 5 hours a week.

Allow sufficient recovery time between sessions. Precisely how long will depend on the intensity of the previous session. If you exercise for an hour with reasonable intensity, allow 24 hours to recover. It’s not a good idea to attend a 7 pm session on Monday evening and to attempt a further session some time on Tuesday morning. This type of routine should be the preserve of professional athletes and advanced level athletes who know how to rotate their training activities.

If you can’t fit in hour-long blocks, that’s ok. Establish 1, 5, 15 or 30 minute blocks of time. It all adds up.

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Step 4: Prioritise your programme

Most people do not prioritise their fitness programme. Even if on the list of ‘things to do’ it may come below shopping, picking up the kids or grand kids, walking the dog and so on. It really needs to be towards the top of the list. Looking after your personal health and well being supports your mental health and keeps you fit enough to complete successfully all of the other things on your ‘to do’ list.

Don’t let people talk you out of it, no matter what the incentive dangled in front of you!

And don't talk yourself out of it. The only competition is Self versus Self.

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Step 5: Personalise your programme

You may get away with following an online programme. However, it is unlikely to be tailored to your needs. Ask yourself, is the workout designed for someone of your age, body type, health?

Personal programmes become increasingly important as we get older and we need to cope with the ageing process and perhaps underlying health conditions.

Make sure you choose exercises and develop a programme tailored to your fitness goals.

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Step 6: Focus on life goals rather than outcomes

There is nothing wrong with an outcome-based approach. For example, losing xx lbs in weight, improving your dead lift or bench press max, time over 400 metres. But ‘hard’ measures of success may also lead to feelings of failure if the precise target is not achieved.

Life goals are internal and about meaning and the way you feel. This makes them subjective and therefore can only be evaluated through self assessment. If you ‘feel better’ ‘more toned’ or have ‘more energy’ they would be great (albeit subjective) outcomes!

You can combine life and outcome goals of course, but first establish realistic outcome goals that are within reach and contribute to your life goals.

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Step 7: Exercise safely

It’s wonderful to have the freedom to exercise at home but the most fundamental thing is to learn how to complete exercises safely. Training intensity must always be built upon safe training techniques.

Remember those people you saw at the gym who trained with confidence (perhaps undermining yours)? The majority do not know how to exercise safely, nor with the progressive overload intensity needed for improvement.

There is a big knowledge deficit here.

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Step 8: Get a coach

If you don’t have the knowledge or experience to do something on your own you should consider a personal trainer or fitness coach to help give you that knowledge and direction. You’ll also gain someone to be accountable to as you work on reaching your fitness goals.

Don’t choose a personal trainer who wants to make you dependent on their expertise, but one who works with you to make you a confident, independent trainer making good choices for their own health and well being.

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