Gym or At Home Workouts: Which is Better for Women Over 35?
When it comes to fitness, one of the biggest debates is whether gym workouts or at-home workouts are more effective, especially for women over 35. For years, I considered the gym to be the ultimate place to train, but my perspective shifted significantly—especially after the pandemic forced so many of us to rethink our routines. Now, I firmly believe that both gym and home workouts can help you achieve incredible results. The key lies in your mindset, consistency, and approach.
Let’s explore the pros and cons of each and how you can create a plan that works for your lifestyle and goals.
My Gym Rat Days and Why My Perspective Changed
For most of my life, the gym was my sanctuary. It was where I built my body, my career, and my confidence. I thrived in the gym environment, surrounded by the clanging of weights and the energy of others pushing themselves to their limits. To me, the gym was the only place where serious training happened.
But then, the pandemic changed everything. Gyms shut down, and like many of you, I had to adapt. At first, I struggled. Training at home felt uninspiring and ineffective. I missed the social atmosphere, the variety of equipment, and the structure the gym provided.
Fast forward to today, and my perspective has completely shifted. By experimenting with new tools like adjustable dumbbells and resistance bands, I discovered that home workouts can be just as effective as gym workouts—if you approach them with the right mindset and strategy.
The Pros and Cons of Gym Workouts for Women Over 35
Pros: Unlimited Equipment and a Focused Environment
One of the most significant advantages of gym workouts is access to a wide variety of equipment. From machines to barbells, you have endless options for challenging your body in different ways. For women over 35, strength training is crucial for maintaining muscle mass, improving bone density, and supporting overall health—and gyms make it easier to incorporate these elements.
The gym also provides a focused environment. When you’re at the gym, distractions are minimized, and you’re surrounded by people with similar goals. This can be incredibly motivating and help you stay consistent.
Cons: Time, Cost, and Changing Gym Culture
On the flip side, gym workouts come with challenges. First, there’s the time factor—commuting to the gym and working around its hours can be inconvenient, especially if you have a busy schedule.
Cost is another consideration. Gym memberships can be pricey, and if you’re not using them regularly, they might not be worth the investment. Additionally, gym culture has evolved, especially post-pandemic. Many gyms now feel less social and more self-focused, which can take away some of the sense of community that once made them so appealing.
The Pros and Cons of At-Home Workouts for Women Over 35
Pros: Convenience and Customization
At-home workouts excel in convenience. You can wake up, roll out of bed, and get your workout in without worrying about commute times, gym hours, or waiting for equipment. For women juggling careers, families, and personal goals, this flexibility is invaluable.
Another advantage is customization. You can create a workout space that fits your needs and preferences. Whether you’re working with a few resistance bands and a yoga mat or building a full home gym, you can tailor your setup to suit your lifestyle. Plus, with online programs and virtual classes, you can access expert guidance right from your living room.
Cons: Limited Equipment and Potential Distractions
The downside to at-home workouts is the potential for limited equipment. While tools like adjustable dumbbells and bands are versatile, they may not offer the same variety as a gym.
Distractions at home—whether it’s kids, pets, or household tasks—can also make it harder to stay focused on your workout.
How to Get Results: The Key to Effective Workouts
Whether you’re training at home or at the gym, your results depend on three essential factors: mindset, programming, and consistency.
Mindset: Commit to Showing Up
Your mindset sets the tone for your success. Whether you’re in a gym or your living room, showing up with intention and focus is what matters most. It’s not about where you train but how committed you are to the process.
Programming: Follow a Plan That Works
Effective workouts are built on well-designed programming. Focus on principles like time under tension, progressive overload, and balanced volume to ensure your workouts are driving results. For women over 35, incorporating functional training and mobility work can help improve strength, flexibility, and overall well-being.
Consistency: Stay the Course
Consistency is non-negotiable. Whether you’re lifting heavy weights at the gym or doing bodyweight exercises at home, showing up regularly and putting in the effort is what will bring long-term results.
Building a Functional Home Gym
If you’re considering at-home workouts, having the right equipment can make a huge difference. Here are some essentials for a functional and versatile home gym:
- Adjustable Dumbbells: These save space and allow for a wide range of weights. My PowerBlock Elite dumbbells have been a game-changer.
- Resistance Bands: Perfect for adding variety and targeting muscles in unique ways.
- Yoga Mat: Essential for floor work and stretching.
- Bench or Step: Useful for elevated exercises.
- Barbell and Plates (Optional): Great for heavier lifts if you have the space.
You don’t need a massive setup to get started. Start small, invest in quality pieces, and build over time as your needs evolve.
Functional Training vs. Heavy Lifting: What’s Best for Women Over 35?
As we age, our fitness priorities often shift. Functional training, which focuses on improving mobility, balance, and strength for everyday activities, can be more beneficial than solely lifting heavy weights. That’s not to say heavy lifting doesn’t have its place, but for many women, the goal is longevity and quality of life.
Functional training helps prevent injury, supports joint health, and keeps you moving well. Whether you’re doing dumbbell squats at home or barbell deadlifts at the gym, the key is to train in a way that enhances your life outside of workouts.
Gym or At Home? The Final Verdict
So, which is better: gym or at-home workouts? The answer depends on YOU. If you thrive in a structured, equipment-rich environment, the gym might be your best choice. If you value convenience and flexibility, at-home workouts could be the way to go.
The good news is, you don’t have to choose one over the other. Many women find success by combining both, using the gym for specific goals and training at home when life gets busy.
Ready to Get Started?
If you’re still unsure which option is best for you, check out my latest video where I dive deeper into this topic: Gym or At Home Workouts: Which is Better for Women Over 35?
Remember, it’s not about where you train but how you train. Move your body, stay consistent, and choose the path that fits your life and goals. Let’s keep growing stronger, together.
Talk soon,
Roxie
