You Don't Need a Gym to Exercise, but Follow These Expert Tips to Make Home Workouts Safer

Updated on 1/21/2020 at 11:15 AM

Home workouts are convenient, cost-effective, and kind of awesome if you think about it. With the right equipment and plan, you can conquer your goals and see results in the comfort of your own space on your own time. But, Cordelia Carter, MD, orthopedic sports surgeon with a speciality in pediatrics and director of the Center For Women's Sports Health at NYU Langone Health, told POPSUGAR that exercising at home without the necessary guidance might lead to an increased risk of injury.

That, of course, depends on what your goals are. Dr. Carter said that if you simply want to get on the treadmill in front of the TV to "turn your brain off" — sometimes you just need to sweat out the day with some Netflix! — that's less risky. But, if you have specific aspirations for strength training, working out at home could result in an acute injury (a muscle strain, for example). That's especially the case if you're new to fitness altogether or you're attempting a new workout for the first time. If you're not careful, you could get hurt because you're doing moves with incorrect form, you're using weights that are too heavy, or you're overworking yourself.

Without a proper regimen, you might not be able to recognize when you need a rest day, Dr. Carter said. And, besides being overzealous and doing more than you're ready for, you might also push through signs of an overuse injury. "The body breaks down," she said.

There's always a potential to get injured — life happens — but there are measures you can take at home specifically to prevent that. Ahead, check out Dr. Carter's tips for making these workouts safer. She suggested that people at a beginner fitness level, as well as those who are trying certain moves, or using equipment, for the first time, especially take note. And, even if you consider yourself to be advanced, there are still aspects of exercise you may not be accustomed to doing at home, so these tips can certainly apply to you, too.

Recruit Help From a Certified Trainer

If you can afford it, Dr. Carter suggested going to a certified personal trainer consistently for a few months. That way, you can get structure and insight into proper form, and you'll be able to take that with you back to your own home workouts. This is especially something she recommended for people new to fitness. "They can keep you up to date on newest techniques and thinking about how to approach physical fitness and putting together a personalized program," she said. Then, once you've got a good foundation, you can go less frequently for check-ins to make sure you're not acquiring any bad habits or improper form. Trusted organizations for certifications are, for example, NASM, ACE, ISSA, and ACSM.

If You Don't Have Access to a Trainer, Find Videos or Apps Led by Trainers

Not everyone has access to in-person trainers and that's completely understandable (Dr. Carter said she even opted out of personal training sessions herself because she wanted to spend that money on other things)! But, there are ways you can still use their expertise at home. Dr. Carter pointed to YouTube as a great resource to learn about proper form while you're working out, but she cautioned that you should vet your experts. She said you can look for content that's backed by the American Orthopedic Society For Sports Medicine (AOSSM), the American Medical Society For Sports Medicine (AMSSM), or the National Athletic Trainers' Association (NATA).

In addition, finding content on YouTube from a certified personal trainer is ideal, just so you can make sure the workouts you're following are safe and legitimate. A few names on YouTube to start are Heather Robertson, Sydney Cummings, Sugary Six Pack, and BodyFit by Amy. You can also find a wide range of workouts — HIIT, bodyweight, dance, etc. — on POPSUGAR Fitness's YouTube channel.

You can use other resources such as apps that give you access to trainer-led routines, whether they be audio-based, follow-along videos, or lists of exercises with demonstrations attached. For instance, I stream workout classes led by personal trainers at home via my Peloton app (you don't need a Peloton Tread or Peloton Bike). If you have money for it, you can also utilize the virtual personal training feature on the Mirror where you're essentially FaceTiming with a professional in realtime. (And, of course devices like Tonal can guide you through workouts as well, but, as it is for Mirror, you'd need more money than for, let's say, apps you can purchase.)

Work Out in Front of a Mirror or With a Buddy

If at all possible, try to work out in front of a mirror, Dr. Carter suggested. "If you're confident that you are doing the proper technique, this is a good time to be in front of a full-length mirror, so you could be actually critiquing your own form." (One trainer talked about this in a previous interview.) That's another reason working out with a friend at home can be beneficial. Aside from keeping each other on track and accountable, they can focus on your form as well. And, Dr. Carter stressed the importance of finding a community to be active with. She, in fact, pointed to the November Project, which is essentially free large-group workouts that happen outside the confines of a gym.

Variety in Your Workouts Can Help Prevent Injury

"I think the key to remaining injury-free is variety," Dr. Carter told POPSUGAR, "which means you may get super into your new workout, but if you do it every day . . . you're going to end up with muscle imbalances and an overuse injury." Variety also works different muscle groups and helps keep things fresh (doing workouts you enjoy makes you want to do them more!). So, change up your routine! Try yoga. Run, but also hit the weights. Remember: you don't want to do too much of any type of workout.

A Note on Trying New Equipment at Home

It's important that you familiarize yourself with the weights, machines, and tools that you buy for your home gym, Dr. Carter said. If the equipment doesn't come with an instruction manual, she recommended going to the internet. Again, make sure you're vetting the website or person you're receiving the information from, but you can also phone a friend. "Who did you hear about it from in the first place?" Dr. Carter asked of whatever machine or equipment you now have. "How do they use it? How did they learn? I think that we are all so much more connected that it's easier to sort of crowd source questions like that." Use discretion, but also use common sense.

What to Do If You Get Injured Working Out at Home

Dr. Carter said that if it's not a true emergency — "you can still breathe and get around" — stop what you're doing and apply ice to an area that hurts, like a knee or shoulder. Then, she said, reassess in about 15 minutes. "An injury that probably merits getting checked out sooner rather than later would be significant swelling and an inability to walk."

You should stop doing whatever caused that injury in the first place and get checked out if the pain is also persistent and progressive (if it worsens with time), Dr. Carter said. She added that if it interferes with your daily life, too, like your ability to sleep or do work, then go see a doctor.

It's common that you won't actually have to go to a sports medicine doctor or an orthopedic surgeon, Dr. Carter noted. Oftentimes you strain a muscle, but it's going to reliably improve within a few days, she explained. It's what she called a "self-limited injury." In that case, you should monitor it, take anti-inflammatories, ice, and avoid activities that hurt, she said. If it persists, then go to your primary care doctor or urgent care. They will refer you to a specialist as needed.

Dr. Carter concluded, "I think oftentimes these [injuries] will be either self-limited or will respond to rest and physical therapy and the gradual resumption of activities. And so it's not wrong to go to a sports medicine specialist for that, but there's multiple routes to get access to that care." Also, though, you should still be your own advocate if you think your injury warrants further attention, she said. When it comes down to it, use common sense and go by how you're feeling.