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The Art of Working Out Alone

thechangeblog.com — Gyms can be intimidating places at the best of times. As an outsider, it seemed as though all the members were in pretty good shape to start with. I ’d stick out like a sore thumb. Instead, I decided to set up a home gym. Get myself into a reasonable condition before I went anywhere near the commercial options.

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  • Shurik91, on 07/29/2008, -4/+12this is a good outline for begginers that want to workout at home. however all you need is the basic equipment for the 3 biggest exersizes; the deadlift, squat and bench press.
    • Kenzan, on 07/30/2008, -18/+3Hey thanks Capt. Obvious!!!
      • ryleyleckie, on 07/30/2008, -2/+10and thanks to you, Capt. Douche!!!
    • megaloid, on 07/30/2008, -1/+8Not a very good idea to be doing bench presses alone.
      • keithmcbride, on 07/30/2008, -1/+8its not too hard if you do more reps at a lower weight. you learn your limits pretty quickly.
        its probably the one lift that i haven't injured myself doing yet
      • Praelior, on 07/30/2008, -0/+4I never do bench presses alone. However, you can just as easily do dumbbell presses alone and not have to worry about anything.
      • JakeyG14, on 07/30/2008, -0/+3I bench press alone, and it's safe so long as you don't act like ***** He-Man and know your limit.
      • zarex, on 07/31/2008, -0/+1Why not? If you have a smith machine or power rack it should be very safe.
    • phauna, on 07/30/2008, -7/+2Bench press is not a very valuable exercise at all.
      • mikeevegas, on 07/30/2008, -0/+3I don't agree. I think the bench press is a great compound movement exercise.
      • lokee73, on 07/30/2008, -0/+3Why do you think that?
    • aeoo, on 07/30/2008, -0/+2This is not a good idea for home gym. Powerlifting requires special equipment. It also requires competent spotters. And doing a dead-lift wrong can injure your back.

      Basically, powerlifting is not recommended, but powerlifting concepts are gold. Take the concepts from powerlifting and apply them to dumbells, kettlebells, rubber bands, and other equipment you can easily have at home. And do some pull-ups. This is one area where powerlifters are weak. They can't do pull-ups unless they specifically train them. And most good powerlifters do pull-ups and many, many other exercises besides the 3 main ones.

      Oh, and lay off the pizzas and burgers. Some people think that if you're a powerlifter you can eat anything. That's wrong.
    • gandhii, on 07/30/2008, -0/+2Or how about situps, pushups and walking.. or can most people not afford that type of equipment..?
    • Snoosy, on 07/30/2008, -0/+2Deadlifts and squats are the two single best exercises there are. Period. Nothing works out more muscles at once.

      Just don't do them on the same day, or you won't be able to move for a week.
  • jshare, on 07/29/2008, -3/+2a good primer
    • Kenzan, on 07/30/2008, -4/+2-Like you're an expert on working out.
      Please..bro, this is digg.
      • SugarCoatedSalt, on 07/30/2008, -0/+7don't feel bad nerd.

        there are digg users that do go to the gym and that do work out, be it because they want to be healthy, like me, or want to look good. Don't assume what some users are like.
      • rearlgrant, on 07/30/2008, -0/+4Kenzan is projecting...
  • khotdog789, on 07/29/2008, -7/+4Nothing like getting in shape...and staying there!
  • mhockey14221, on 07/30/2008, -10/+2I bet I could post 100 Art of Working Out Alone articles
  • funkytommyman, on 07/30/2008, -3/+21Well you know when I work alone, I prefer to be by myself
  • spookyttws, on 07/30/2008, -5/+2Dead..Mirror?
  • ledguitar, on 07/30/2008, -2/+9Anyone got a mirror?
  • bieber, on 07/30/2008, -11/+6There's no need to fear your average gym-goer. By and large, you'll find that they've got huge muscles because all they do is lift for strength and down protein, creatine, and so on. It's not difficult, at all, to be in far better shape than your typical muscle-head, without being anywhere near their size. Just remember, they may look big, but odds are most of them have never been in a fight in their lives, and were they to end up in one, would die of exhaustion in the first minute, if someone hadn't knocked them out by then. No need to be intimidated...
    • inspecality, on 07/30/2008, -1/+2This is so wrong, where do I begin...
    • mntbikeracer1, on 07/30/2008, -2/+9You have no clue, I am a gym goer and have been for a long time. I don't consider myself that big, but I have a lot more muscle than the average person. I do know how to fight as I have competed in Taekwondo and have been doing some training in Mauy Thai. I also race road bikes and mountain bikes on a semi professional team out of Fort Collins, CO so stamina won't be an issue. Most of the other gym rats I know are good guys with a lot else going on besides just getting big. It is a fun, and relaxing way to relieve stress for many of us. Just because we choose to lift weights while you choose to sit around and play video games or whatever the hell it is you do doesn't make us stupid. In fact I would say it makes us pretty damn smart, staying in shape is something a few more Americans should look at doing.
    • krAzykrAkr01, on 07/30/2008, -0/+2PS-
      There is nothing sweeter than watching a muscle head cry like a bitch.
    • bieber, on 07/30/2008, -1/+2Way to assume there, mntbikeracer. I work out five days a week, training to fight, and play video games maybe once or twice a month. I was making a statement about the kind of people that intimidate people like the article's author into staying away from gyms, which is silly, not trying to offend you in particular. Fact of the matter is, you walk into a typical commercial gym, and you see a lot of muscleheads who are an awful lot more intimidating than they should be. The answer to this shouldn't be to cloister yourself away in your house and work out alone, it should be not to be afraid of them in the first place...
      • gandhii, on 07/30/2008, -0/+3better yet.. make fun of them behind their backs... which is easy to do, cause they can't keep up. ;]
  • unknamed, on 07/30/2008, -1/+38Apparently the web server prefers to work out alone too...
  • Kenzan, on 07/30/2008, -2/+32Working out alone is the way to go.
    I did it 10 years ago and never looked back.
    No more waiting to use the equipment, especially those fat long t-shirt wearing chicks that NEVER MOVE OFF ONE PIECE OF EQUIPMENT!!
    No more wiping other people's sweat off the machines
    No more steroid idiots spending hours in front of the mirror flexing
    Best of all, no more ridiculous fees.
    Of course, no more hot chicks either...
  • soapyfish, on 07/30/2008, -3/+64I tend to prefer angry, angry masturbation as my method of working out.
    • megaloid, on 07/30/2008, -5/+2YouPorn!!!
    • iceyone, on 07/30/2008, -1/+18It's all fun and games until someone loses an eye.
    • NegativeDigg, on 07/30/2008, -1/+0Hold on there buddy, not so fast. You might pull something...or two things...
    • spicoli77, on 07/30/2008, -0/+3My workout is the occasional panic attack. (Thanks Woody).
  • Oxygen, on 07/30/2008, -1/+22Commercial Gyms really aren't that bad or intimidating. The only people who seem to fear them are those that never go to them.
    • passedoutghost, on 07/30/2008, -2/+7There are very few which have courteous customers who know about gym etiquette. That's why I prefer working out at home. I can put on music as loud as I want or watch tv while working out without having to squint at a small screen. I think Kenzan said it perfectly.
      • Oxygen, on 07/30/2008, -0/+6I find the exact opposite at my gym actually, most patrons are perfectly pleasant and courteous if you give them half a chance and don't just avoid any type of contact with other people like some do at the gym.

        And the whole gym environment is just more motivating to workout in then a bedroom or a living room.
      • XtheXlanternX, on 07/30/2008, -1/+7Stop going to the YMCA or Bally's or whatever dumb chain that everyone goes to. If you find a solid locally-owned gym, you'll love it.
  • MatthewJ3030, on 07/30/2008, -5/+10There's a difference between having muscle, and being in shape. Its great to have muscle but if you can't apply the muscle and fitness outside the gym you are out of shape. If you get winded after going up the stairs, muscular or not you are out of shape.
    • aeoo, on 07/30/2008, -0/+5Who the ***** is down voting you? I have no idea, but they know nothing about fitness, that's for sure.

      Many modern lifters follow the body-building routine where the goal is muscle mass -- damned be strength, endurance, overall athleticism, control, or any other quality. It's all about the meat. Damn shame.
    • geoken, on 07/30/2008, -2/+1I'll give you 'overall athleticism' but I think the rest are bogus. When I'm at the gym I notice a pretty consistent relationship between how big a person is and how much weight their using for a given exercise. The bigger guys also are more apt to use free weights than a machine (demonstrating their control). Finally, I see these guys working their chest when I get there, working their chest through out my whole routine, then still working their chest after I finish a 1/2 hour of cardio, they may have low endurance if you asked them to go mountain biking but their endurance in the specific area they train in is high.
      • aeoo, on 07/31/2008, -1/+1I feel sorry for you. You obviously have very bad strength training role models. I suggest you look up Dennis Rogers. It's obvious you are surrounded by meat-head morons and you are quite taken up with their nonsense.
  • Dkrainey, on 07/30/2008, -2/+0Working out alone is a good way to do it just make sure you go ahead and spend the money and buy a good piece of equipment. Also do your research.
  • JrGhoull, on 07/30/2008, -0/+2i've been working out on and off for years (from 8th grade up to now, when i'm almost in my senior year of college) and have never once worked out with someone. personally not only would i suggest working out alone (because that way you do it when it makes perfect sense for you, and also so that you arent reliant on anyone and thereby reduce the amount that you work out) but i would actually suggest that you get a few critical pieces of exercise equipment for your home (providing that you are at home relatively often, and have the space). Everyone is different, but by not having to go to the gym, i work out alot more than i would have if i could only go there to lift weights and run.
  • mnemy, on 07/30/2008, -0/+12There's plenty of unattractive people at standard gyms. Sure, there are fitness freaks, but at least half of the people in the gym are just average people trying to shed some pounds or fight aging. If you're confident in what you're doing - even if it's confidently asking someone how to use a machine - you'll be fine.
  • monsterette, on 07/30/2008, -1/+3...it motivates you a bit when there are other people around {showing off}....ahhhh...well, either way of working out has it's perks though...
  • mattmcegg, on 07/30/2008, -1/+4Waste of space. Everyone thinks their not in gym shape because they're too fat or too skinny... well... maybe you are... and thats why you go to a gym. duh.
  • mntbikeracer1, on 07/30/2008, -1/+46As much as I like working out alone, I know I work harder when I am at the gym with a buddy. It is the only way to go. You have a safety there to spot you and give you that all important mental boost when you are hurting. Also I cannot even begin to explain all the great training advice I have gotten from other people in the gym. You know those big guys, or the really fit guys that look like they are from 300 that everyone in the gym seems afraid of. They are often the nicest people there, and if they look that way they probably have advice on what you are doing wrong and how to fix it. I know it can be a little intimidating, but I have a ton of respect for the fat guy at the gym. He's doing something to better himself physically and that is very commendable.
    • zoroko, on 07/30/2008, -0/+10I concur.. although I work out alone at the gym exclusively and don't enjoy working out with other people, because im impatient and hate waiting for people. I started off small and built up some good size, from 180 to 220lbs.

      I absolutely agree, when I see people who are very out of shape working out at the gym, i respect them a great deal. They are at the gym sweating and working and not home being a couch potato. NO one starts off as one of the big guys, it just takes work and patience.
  • Suspected, on 07/30/2008, -0/+17The idea that you need to get fit before going to the gym is a bit silly. It's really best not to be so self conscious and go to the gym if that's what you want; no one will really care how fit you are when you get there.
    • santafr0g, on 07/30/2008, -12/+2I love when the tubs of lard get on treadmills
    • aeoo, on 07/30/2008, -0/+2Most people in the gym, at least the serious types, are worried about meeting their goals and their own routines to worry about what someone else may or may not be doing.
    • lysdexic, on 07/30/2008, -0/+2No kidding. Everyone at the gym started sometime. I was only benching the bar and a couple of tens on each side when I first went. Not that you should care, but those big egos can't help begrudgingly giving you respect when you stick with it and get results.
  • bdfariello, on 07/30/2008, -0/+5Dugg with the hope that it will contribute to the worldwide decline of obesity (gotta start somewhere).
  • imLissy, on 07/30/2008, -3/+5I can't exercise in front of people. My favorite form of exercise is dancing around like a crazy person. I can't let myself go like that when other people are around. I've been working six days a week at home for the past year and I think I look perty darn good :D
    • aeoo, on 07/30/2008, -0/+1"I can't let myself go like that when other people are around."

      You have to be willing to look stupid. It takes some practice. It's worth it. If I saw a chick letting herself go like that, I'd be very amazed in a very good way.
    • Laminarcissus, on 07/30/2008, -0/+1Lissy, I say this in the most respectful tone possible considering the content of the message:

      I'd hit ya.
  • Dorke, on 07/30/2008, -8/+5As much as I like working out alone, I know I work harder when I am at the gym with a buddy. It is the only way to go. You have a safety there to spot you and give you that all important mental boost when you are hurting. Also I cannot even begin to explain all the great training advice I have gotten from other people in the gym. You know those big guys, or the really fit guys that look like they are from 300 that everyone in the gym seems afraid of. They are often the nicest people there, and if they look that way they probably have advice on what you are doing wrong and how to fix it. I know it can be a little intimidating, but I have a ton of respect for the fat guy at the gym. He's doing something to better himself physically and that is very commendable.
  • jlian, on 07/30/2008, -0/+6Dugg for the awesome comments above.

    The server however, isn't so awesome. :)
  • cl2yp71c, on 07/30/2008, -0/+6The number one perk of working out alone is that you can make funny faces without anyone dropping a 300lb barbell.
  • basevillin, on 07/30/2008, -0/+11Bah, so what if you stick out like a sore thumb. You don't go to the gym to get looked at, you go to look at wimmens. On the elliptical machine. In front of you.
    • elipabst, on 07/30/2008, -0/+1Yeah, I always laugh when I think about the first gym I ever went to. The peck deck was situated directly facing the back of the large floor area where the women's aerobics classes were held. You'd see people do 3-4 sets of every exercise and then 37 sets of pec flies. Freakin' hilarious.
  • eraser34, on 07/30/2008, -0/+6I started working out recently after taking a year break. Cant say I had the best body around, and I wanted to workout for definition more than actual strength. Sure, you feel intimidated when you see people your age ripped, but they started as small as you and I, so they have no reason to laugh.
    • aeoo, on 07/30/2008, -2/+1"Cant say I had the best body around, and I wanted to workout for definition more than actual strength."

      This is terrible. You should be a woman. What you are saying is that you care about looks more than strength. That's a female perspective. Men should not be concerned as much with looks as with strength. Looks are a side-effect and not the primary goal. The primary goal of being in shape, for men, is to be combat and work ready. Obviously in this day and age there is not much work or combat, but that's the essence of exercise for men. Women exercise to look good.
      • tehknotte, on 07/30/2008, -1/+1like a little gir
      • eraser34, on 07/30/2008, -1/+1aeoo, I am a programmer, and i certainly do not get in combat. Why would I need excessive amounts of strength? For pickle jars? Ask any woman, she would rather have a man with a six pack, rather than a man who can bench 3 plates.

        But then again, its nearly impossible to workout and NOT get stronger. Im just not in it to win strongest man contest.

        I have to say it sounds like you have never worked out a day in your life.
    • aeoo, on 07/31/2008, -0/+1eraser34, I'm a programmer too, and I exercise on and off.

      There is nothing wrong with looks or appreciating looks, but gender-wise, that's a female perspective. And there is nothing wrong with that. The problem is when a guy wants to work out as a woman. Again, it's not a problem if this is exactly what you want and you know what you are doing. But if you're a regular guy who likes to be a guy, then you're making a mistake by thinking like this. I see guys work out and and bitch about being 5 lbs under-weight, and even though they can bench more than I can, I consider these men girly, because what they care about is looks. They want the weight because they want their muscles to be seen through clothing. It's all for show. Being showing like that is the essence of a woman (and probably not a very good woman? it's debatable). A guy is all about function.

      I'm not saying guys have to be strong. The point is that function is key. For example, there are people who practice internal martial arts. They don't have big muscles but they have function and that's manly.

      I'm not big on gender distinctions, believe it or not. It just bothers the hell out of me that a few cool things about guys are going away in the mainstream. Guys used to not be so self-conscious about looks. That was cool. Guys cared about something more than looks, and that was cool too. Because a guy like you, if you could get surgically fixed to be a certain way, you'd be all set, wouldn't you? You don't value the essence of exercise, you just want superficial and external appearance of its results. That's ***** terrible.

      And I advise women the same way anyway. If a woman is working out, she should do it like a guy and not like a woman. It doesn't mean she'll look like a guy, but she should think like one, because guys have good qualities that women should emulate, just like women have good qualities guys should emulate too.
  • whoomp123, on 07/30/2008, -2/+2half the fun of the gym is people watching.
    • Tweekster, on 07/30/2008, -0/+0Who has time to watch other people?
  • DonCreech, on 07/30/2008, -0/+3I would never chastise someone for being a beginner in the gym; you've gotta start somewhere, and taking the initiative to get into shape is often the most difficult aspect. I've been working out for years, but I still mostly keep to myself during my lift/cardio sessions. What many don't realize is that even the most fit of people don't work out to be superior to everyone else, but rather because of the same self-conscious reasons that drive everyone to try and better themselves physically.

    Discipline is the key to getting into shape. If you're more comfortable doing it alone, and can afford all that pricey equipment, then heck yes do it as soon as possible.
  • HCviolence, on 07/30/2008, -1/+3I'm thinking about opening my own gym. But the catch is you can't get in unless your a fat tub of *****, so nobody feels self-conscience.
    • Rsam, on 07/30/2008, -0/+3That just means you'd eventually lose your own customers.
      • HCviolence, on 07/30/2008, -0/+3dammit, my plan foiled again.
      • cafman, on 07/30/2008, -0/+7you mean because obese people have such a short life expectancy?
  • Luke1h7, on 07/30/2008, -1/+1Not sure if anyone touched on this, but working out alone sounds pretty dangerous to me. Especially bench / squat. Power cage or not.

    Dumbbells or kettlebells would be fine I'm almost positive, but not a bench / squat rack. With the dumbbells or kettlebells you could drop them if you got in trouble. But in bench or squat that bar is going to come down on you.

    • dued007, on 07/30/2008, -0/+3Dude the whole point of a power cage is that it doesn't drop on you
      there are safety bars there that 'catch' the barbell

      • Luke1h7, on 07/30/2008, -0/+0There isn't a bar that goes all along the side though, you know? At least not on any power cage I've seen. It has a small lip thing it rests on, which you lift the weight off and then you move it so it's not over that anymore, and then you do the lift. If it had a safety bar along the entire thing you wouldn't be able to move down far enough for an effective lift.

        Unless you can customize them so there is a bar at the very bottom of your motion, but I've never seen that (but I have only been to public gyms so maybe you can). Doesn't seem like there would be a way to do it for bench though, because you are supposed to touch your chest. Squat I can see there maybe being bars at the bottom on each side.
      • Tweekster, on 07/30/2008, -0/+0You have never seen a power rack then. simply a squat rack
    • T101, on 07/30/2008, -0/+1or know what you can lift, I always work out alone, the only time I ever collapsed/dropped a bar was when an idiot partner in HS said that was the right weight.
      • Luke1h7, on 07/30/2008, -1/+0You are supposed to push yourself though. How can you push yourself if you're always concerned with dropped a weight on your chest?
      • Tweekster, on 07/30/2008, -0/+2I have safety bars for a reason.

        A real power rack has those bars so you can drop 1200 lbs on yourself and it wont hit...
  • rearlgrant, on 07/30/2008, -1/+1I had a trainer that gave me this tip -- if you don't want to be part of the social scene at the gym, wear a baseball cap pulled down a bit. My main issue with my gym is the mirrors in the workout rooms... why do I want to watch myself?
    • Luke1h7, on 07/30/2008, -0/+3It does seem kind of dumb at first, but there is actually a good reason -- to make sure you have good form. If you have bad form you can hurt yourself.
      • Tweekster, on 07/30/2008, -0/+0exactly, that is an important benefit of the mirrors.

        Granted most people just want to flex but they really should be used to make sure your back is straight while deadlifing etc...
    • T101, on 07/30/2008, -0/+2exactly, next time you are at the gym do all of your workouts in front of a wall and see how well you do
    • rearlgrant, on 07/31/2008, -0/+1This isn't what my trainers tell me, in fact my current one says this is a poor way to judge safe form.

      Thanks for the advice, but I'll listen to my trainer.
  • Namakemono, on 07/30/2008, -2/+1I love my bowflex.
    • Tweekster, on 07/30/2008, -1/+1I would sell that get a power rack, olympic weight set, matching bench, some KBs and half a dozen other things then put the extra grand away in your savings account
      • Namakemono, on 07/30/2008, -0/+1All of that takes up too much room and is too much of a hassle.
  • T101, on 07/30/2008, -1/+1mirror?
  • charliebucketts, on 07/30/2008, -0/+0If you want to get started but have lower extremity pain, I recommend using a mini-trampoline. They are also call rebounders.

    They cost about 250$ The best ones I could find are at Needak.com. These things are the best kept secret in fitness. What a great workout.
  • bruin8uclap, on 07/30/2008, -0/+1Buying your own equipment kind of defeats the purpose of getting a membership. Why not just start out with push-ups, pull-ups, and sit-ups?
    • Luke1h7, on 07/30/2008, -0/+0If someone doesn't know (I'm guessing you do Bruin8uclap), you can buy door mounted pull up bars, cheap. I bought one at Target for 12 dollars. You have to drill holes in your door frame, but if you don't mind that they're good.
  • tehknotte, on 07/30/2008, -0/+2Also, when you wake up in the morning you can do pushups.
    • JakeyG14, on 07/30/2008, -0/+3I'm always too bruised from spelunking.
    • tehknotte, on 07/30/2008, -1/+1LOL! i find it's a good idea though. you can start off the day by burning calories, and push-ups is my favourite kind of exercise besides running.
  • JohnboiWaltune, on 07/30/2008, -0/+4Nobody cares what you're doing at the gym, unless you are using some equipment they want to use. Nobody cares what you look like, either. Self absorbed *****...
  • andretii, on 07/30/2008, -1/+1my right hand is stronger than my left hand =/
  • Tweekster, on 07/30/2008, -0/+1You can find lots of equipment at garage sales. I picked up a weight tree of 500+ lbs of plates and various other pieces of equipment for cheap.

    Look for shipping deals if you buy online. I bought my kettlebells direct from LifeLine and picked them up at their factory.

  • bubba9999, on 07/30/2008, -0/+5Mr. T just had a couple of cinder blocks and a post over his door to do pull ups on. He pities people who go out and buy equipment.
  • EnnuiStudent, on 07/30/2008, -0/+0Working out alone is the way to go, but it's anyways possible to do it without buying weight equipment.

    Bodyweight training and conditioning can still build incredible strength, and after working on it for about 9 months now, I've managed to increase my bench max to 215, by using a strict bodyweight training program over the first 4 months (I check occasionally). My maxes in other machines have also increased greatly, and are still increasing to this day without the need of actual workout machines.

    Examples of exercises would be pushups, situps, 1 armed pushups, planche progressions, handstand progressions, pullups, and dips.

    One website that I found particularly useful was www.beastskills.com, since well... it has free tutorials from a gymnast on how to do this stuff without injuring yourself.
  • carolyn05, on 07/30/2008, -0/+0Setting up a home gym sounds great
  • whoreable, on 07/30/2008, -0/+1www.bodyweightculture.com Who needs weights?
    • mtxrawkus, on 07/30/2008, -0/+2Crossfit.com is another awesome resource... lots of bodyweight resistance, but some weighted workouts too.
      • thisguy457, on 07/30/2008, -0/+1Crossfit is for the gays.

        GYM JONES!
  • Kenzan, on 07/30/2008, -0/+2I've been to a Digg meet up.
    Enough said.
  • jtown, on 07/30/2008, -0/+1Nobody at the gym cares if you're a fatty working out alone as long as you're really working out and not just pushing one plate around on the same machine for half an hour. If they do care, get a refund and find another gym.
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