Home Workouts: Building Effective Strength Sessions

We’re on part three of how to have successful home workouts. Check out Part 1 and Part 2 here, if you’ve missed them.

If you’ve got some resistance training equipment in your home gym then you are ahead of the curve and no doubt interested in putting together the most effective training session possible. But, unlike the equipment you can find in a commercial gym, you likely still have some constraints with the range of equipment you own.

This means you are in need of a lot of flexibility and variety that, as I mentioned in my last post can and should be regulated by a template to ensure some level of overarching consistency.

With the template design, you can expand it to be fairly extensive. The level of experience you have and the amount of equipment you own will really determine what populates the template.

Below is a general 3x/week training template that allows for a great deal of flexibility for in-home workouts.

I’m a big fan of systems and the whole idea of templates is to help systemize and standardize to ensure high quality sessions. You can use the above template a couple different ways: plug and play each workout. The advantage here is lots of variety, the downside is progress will be limited if you are looking for strength gains. With this approach you can enjoy knowing you are healthier and stronger, but remember this approach should be for a limited time only.

The other approach would be to select a month’s worth of exercises and then program design with sets, reps, tempo and load. This approach is great for people with a bit of experience who are looking for predictable progress. The downside is that it does take some time and a bit of knowledge.

With a few key pieces of equipment, a good template, and a willingness to be creative you will be making great progress towards your at-home fitness goals.

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Home Gym Setup Tips for Fairfax Families: Make the Most of Your Workout Space

Originally published September 3, 2019. Updated June 2025 for accuracy and relevance.

Between juggling work, school schedules, and ever-changing routines, more people in Fairfax are finding that having a home workout space isn’t just convenient—it’s essential.

Whether you’re a high school athlete supplementing your in-gym training or a parent trying to stay active between kid drop-offs and meetings, a smart, functional home setup can help you stay consistent—even when life gets busy.

The good news? You don’t need a giant basement or thousands of dollars in equipment to make it work.

Step 1: Identify Your Training Space

Start by identifying where you actually want to train. Think about what’s realistic in your Fairfax home—not what looks great on Instagram.

Here are a few ideas we’ve seen work well for our local clients:

• A corner of the garage

• A spare bedroom or office space

• A section of the basement

• A spot in the living room that can convert easily

Look for a space that gives you room to move and sweat safely. If it’s somewhere you can close the door (or limit distractions), even better.

Step 2: Protect Your Floors and Your Body

We always recommend putting something under your workout area to protect the floor and your joints.

Here are three affordable options:

• Horse stall mats (cheap and durable—available at Tractor Supply Co. nearby)

• Interlocking foam tiles (easy to install and clean)

• A thick yoga mat (good for smaller setups or mobility sessions)

Bonus: This also defines your workout space mentally. When you step on the mat, it’s time to train.

Step 3: Invest in Versatile Equipment

You don’t need a commercial-grade setup to get great results. Many of our SAPT clients in Fairfax have built effective training spaces with just a few key pieces.

2025 Home Equipment Must-Haves:

• Adjustable dumbbells or kettlebells

• Mini-bands and long resistance bands with door anchors

• A sturdy bench (flat or adjustable)

• A foldable squat rack (for those with a garage or more space)

• A jump rope or medicine ball

• A timer app or simple whiteboard for workouts

Remember: your setup should match your goals and space—not someone else’s.

Step 4: Keep It Clean and Motivating

We’ve seen this play out over and over: if your training space is cluttered, uncomfortable, or feels like a storage closet, you won’t want to use it.

Keep it clean. Add a Bluetooth speaker. Throw up a whiteboard or a motivational quote. One of our Fairfax clients even added LED strip lighting and a fan to his garage gym—simple things that make it more inviting and fun.

Step 5: Use It Strategically

Your home gym doesn’t have to replace your in-person training at SAPT—it should complement it.

Many of our Fairfax adults and high school athletes use their home setup for:

• Recovery and mobility work

• Core and accessory sessions

• Bonus workouts on off-days

If you're a parent juggling a tight schedule, this hybrid approach can be a game-changer for staying consistent without adding stress.

Train Smarter—Wherever You Are

Setting up a great home training space doesn’t have to be complicated. With a little planning, you can build something that helps you stay on track with your health or performance goals—no matter how full your schedule is.

Need help building a plan that works at home and in the gym?
Many of our Fairfax clients combine their SAPT sessions with home workouts, and we’re happy to guide you on how to do the same.

👉 Ready to build a plan that works for your life and space? Fill out our Get Started form and we’ll be in touch to help you design a plan—and a space—you can actually stick with.