The Seven Components of Getting Stronger While Training by Yourself
Everyday, we log onto bodybuilding or powerlifting web sites, to read about which gyms are producing the best lifters, what training programs they’re using, and how they implement their styles into their training. While we can learn much from the information these gyms provide us, sometimes lifters are left feeling they can only become strong if they belong to one of these gyms or had strong training partners to learn from. This is not the case, you can get strong training by yourself with no one around to push you. All it takes is a plan, dedication, self motivation, and an undying will to never give up on what you want to achieve.
The 7 Rules
If there’s one thing I learned over the course of the past five years, it’s how to train by myself and be successful. My numbers are certainly nothing to write home about, but I look at where I started and where I am at now, and I can say that I’m happy with what I achieved, but in no way satisfied. I will never be satisfied with my numbers and neither should you. These seven components may seem primitive, but they’re the very basics, which will help set you up for success.
- Believe in yourself. If there’s only one common characteristic among great athletes, it is their undying belief in themselves. They have a belief that is so deep and ingrained that nothing can convince them otherwise. Some lifters talk about how strong they’d be if they had a real gym to train at like Westside Barbell, elitefts™, Super Training, Bad Attitude Gym, or wherever but that is nonsense. Those same people who are strong at those gyms would be strong if they trained in a commercial gym because they believe in themselves. I’m not saying that training with an elite group of lifters is not valuable, as it is, but it isn’t a necessity. Train with the equipment you have and believe in yourself.
- Set realistic goals. Did your bench only go up 15 pounds this year? Mine did and I am perfectly happy with that. A 15-pound per year progression over a 10-year period is 150 pounds. Realistic goal-setting is crucial in the proper mindset of getting stronger. If you’re currently benching 225 and want to bench 300 pounds by the end of the year, that is not realistic. Be patient. I like to set a big goal and break it down into smaller goals. After deadlifting 315 pounds, for four reps in
preparation for my first meet in 2006, I set a big goal of deadlifting 600 pounds raw, with my first small goal being 350 pounds. Now, six years later and accomplishing numerous smaller goals between 315 and 600 pounds, I have a raw deadlift of 575 and looking forward to pulling 605 pounds at my next meet. Set goals for your main lifts and your accessory movements. - Have a plan. Now that you have your goals, make a plan on how to get there. If you’re taking your family on a vacation, you don’t get in your vehicle and just drive, do you? No. You need a road map on how to get to your destination. Your training is no different. Find a program that you believe in, write down the goals you made, and map out your progression to reach them. If at any time you’re not reaching your goals, look back at your plan and see where you veered off track. Often times, you can get a good idea and then start making the proper adjustments.
- Do not be afraid to fail. Now that you believe in yourself, have your goals listed and a plan to get there, you must be willing to fail in order succeed. Each time I step on the platform, attempt something new, or even ask a girl out, I’m not afraid to fail. I failed several times in my life, and I’m sure I’ll fail again in the future, but it is how we pick ourselves up and try again that defines who we are. I missed my first 300 pound raw bench press five times before earning it on my sixth attempt. I missed my 600 pound deadlift twice while training and once in a meet, but that does not deter me from training harder and going after it again. It only adds more fuel to my fire and more appreciation for when it does happen.
- Work harder than others. Do you think Michael Jordan, Tom Brady, Barry Bonds and Wayne Gretzky became the best in their sport without working hard? Their work ethic is off the charts. When I made the junior varsity basketball team in high school, I was thrilled about making the team, but felt I could play with the varsity players. I played small forward and a guy I later became friends with, Sean, played small forward for varsity. Each time we practiced, ran suicides or did any drills, I wanted to outrun him, beat him to the ball, or shoot better than him. Sean was a great basketball player, but I wanted to work harder than him to prove to the coaches and everyone else that I was deserving of that varsity spot.
- Keep stress at a minimum. This seems like one of the most basic tenets of life, but many people still do not get this. Added stress is damaging, unhealthy, and purposeless. I dealt with a great deal of stress in my life and this is why I’m
very particular now about whom I surround myself with. Life has its own way of dealing out stress and why others want to compound this issue is beyond me. Stress not only affects your well-being, it affects your training. Look around and remove all the stressors you can, even if it is someone you know. - Compete and make it happen. Make your training mean something. Competition can bring out the best in us and gives us a measuring stick of where we are as a lifter. Your training will take on a new perspective once you decide on competing in a meet. I doubt it is a coincidence that my training started to take off when I began training for my first meet. Sharing the platform with the likes of Ed Coan and Brian Siders was as eye-opening as it was humbling. A man quickly finds out what he’s made of when he puts everything on the line for that one moment of truth.
Getting strong is not rocket science, nor is it easy. It takes decades of hard work and dedication. You have to be willing to put in the time, make sacrifices, and have undying passion for reaching your goals. These seven training components have not only helped me in the gym, but helped me with my life, work, and school. Before entering school this past semester, I sat down and made a plan of action using these seven principals. I ended up with a 3.6 grade point average – the best grade point average I ever got– in a tough program while going to school full-time, working two jobs, spending 16 hours a week in clinicals, and training for a meet. Because these seven components helped me with my training, work, and life, I wanted to share them in hopes they can help you too.
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Bio: I’m just a simple 28-years-old who loves to lift weights, listen to music, watch MMA, go drag racing, and kick as much ass as possible in life. 
This article means a lot to me. I used to train at one of the best powerlifting/strongman gyms in the country until finances got tight. Paying a gym fee on top of the gas driving all the way out there out of my way 4 times a week just got too steep (and Crossfitters using the power rack for pullups and curls). I now have a full gym at home. There are a lot of things I miss about belonging to a gym and having the people around me pushing me. When I quit I continued to train, but it wasn’t as intense. It was mostly maintenance. I was no longer pushing myself and was just treading water. I had to finally sit myself down and like you said map out where I want to be and what I need to do to get there. Now I see that I am the one who pushes myself to where I want to be. And I WILL get stronger.
I really like the attitude and the content of this post. I look forward to reading more like it! I’m going to put your link on my blog too. Hope that’s cool! You’re 100 percent right on all points!
I agree that having realistic goals is important, but there is something to be said to setting some wild ass, unrealistic goal and training like hell to beat it. You can’t always do that, but sometimes you just need to be extra motivated and that has always done it for me.
As a 27-year old who’s just getting into the Powerlifting scene, and also trains alone at a gym that’s somewhat inbetween a “commercial” gym and a homegrown kind of thing, it’s great to see that someone else is doing it and making it work for them.
Great article, and inspiring stuff!
I’m another train at home guy. Self motivation is so crucial. Each time I think about skipping out on a training session I just think back to missing a lift at a meet or someone beating my lift. Makes me want that lift at the next meet even more. I’ll add too that a video camera has done more for my training than just about anything else. If you don’t have people there watching your form you can at least review it to make sure you aren’t having technique issues.
I really appreciate this article. I’ve been lifting on my own and rely on articles like these, youtube videos, and training logs from people who have been there done that. The hardest thing I find is not being able to see where your form is going wrong, but I feel like you nailed all the points about lifting by yourself. Thanks for the encouragement.
Loved the article
I train at home, alone. There is more heart and soul in a small gym
I don’t need others to push me….never did
Internal drive goes a long way in life
I’ve trained alone for a while. Training alone is when you can relax, I think training alone is more beneficial than with others. With nobody else except myself pushing me, I can train smarter. Every once and a while it’s nice to train with people, but not routinely. Having a good group of Powerlifting to talk to outside of training can help keep you motivated if you need that extra push.
A lot of self motivated people commenting on here. Kudos to you all. I would like to hear some of the techniques that you all use to improve and stay motivated.
Great article.
Any tips about how to train the bench press alone? Every other lift you can reasonably dump if you fail.
But bench still intimidates me.
@Ryan – I hardly get too close to my max. If I need to push myself, I will bench press heavy ~2-3rep max with sometimes an hour or more of rest… It is a little unconventional, but I get my sets in.
Also, rely a lot on the overhead press and technique of the bench press…
I did not want to mention this first, but a power rack and / or a spotter would be great.
I’d challenge #7, for myself. I do enough crap in my life in front of other people. I lift for myself and I hold myself accountable and I set my goals for MYSELF. I don’t need to compete. Heck, I don’t even want to compete. At this point in my life it ruins it for me. I train in a garage by myself for a reason.
Great article. To those who were asking how to stay motivated. I find that once you’ve got a goal to aim for, you should print it out in large font on a piece of paper and put copies of it all over your home/workspace. I’m doing this at the minute to keep track of a 1v1 powerlifting competition/bet I’ve got with a mate. Any room you go to in your home will result in you never forgetting what your supposed to be preparing for. I’ve even got one on the wall over the toilet seat (helps me start off the day on the right foot!)
Great article, without these basic principles theres not alot to accomplish in life. i can relate alot of this to my time in the military and now school, work, and of course training