Exercising Alone: Safety Tips for Solo Workouts


Whenever you exercise, it’s best to do so with a partner. Not only does this make exercising more fun — why not make a competition out of it? — but it can also help you prevent injuries during your workout.

But in reality, sometimes you just can’t find anyone to exercise with. For whatever reason, you may oftentimes find yourself at the gym with people you don’t know, or in your home gym when no one else is around. Sure, you should still get in your exercise, but you need to be a little more caution when you’re alone. Here are a few tips on how to stay safe when you exercise without a partner.

Warm Up and Cool Down

An easy way to prevent injury is to get your body ready to exercise and then, once you’re through with your routine, allow your body to cool down back to normal. This helps get your body acclimated to the stress and strain of exercise and the return to normal life.

Start out with a few minutes of low-intensity aerobic exercise, like walking or jogging on a treadmill like the Sole F80, or spend some time stretching to limber up your muscles. This will get your heart rate up and your blood flowing for the exercise that’s to come. You will also begin to breathe faster so you can provide your muscles with the oxygen they will need when you get more intense.

After your routine is over, do more stretching or light jogging and walking. This will give your body time to return to normal.

Use the Right Equipment

Always use the equipment that is right for your level: don’t try to max-out on the weight bench if you don’t actively lift weights (as a side note, you should never try to max-out unless you have a spotter for safety). This also means that you should use low-impact equipment if you have a history of injuries so you don’t aggravate them.

The right equipment also means the right athletic wear. Wear shoes that are comfortable and durable. Also, make sure that you are wearing clothing that’s appropriate for the weather: if you’re running outside on a hot day, or if the gym is overly warm, dress lightly so your body can expel the excess heat.

Don’t Ignore Your Body

Your body knows when you’re pushing it too hard and it will give you signs that you need to slow down or stop altogether.

If you feel a pain that’s not normal while you’re exercising, monitor it and stop if you feel like it’s too intense: don’t “power” through it unless you are certain about doing so. Also, you will probably feel sore for a day or so after an exercise session, but if a pain lasts longer than that, you should take a break or, if it’s painful enough, contact a physician.

Don’t stop exercising just because you are alone, but make sure to use extra caution so you don’t injure yourself.

About Heather Jones

I'm just a wife and mom of two boys trying to find her place in this world. I enjoy walks around the lake, bible journaling, and RV camping with my family.

Heartfully Heather


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Heather Jones

I'm just a wife and mom of two boys trying to find her place in this world. I enjoy walks around the lake, bible journaling, and RV camping with my family.

18 thoughts on “Exercising Alone: Safety Tips for Solo Workouts

  1. These are very good tips for when exercising alone. It is only too easy to injure yourself or aggravate a previous injury. Also, if you are out running, carry a fully charged cell phone in case you do hurt yourself. You’ll need to call someone to come get you.

  2. I have to make sure I warm up and do a cool down when I work out. If i skip it I am so sore the next day. It is a great habit to get into doing every morning.

  3. These are some important tips! I am all about safety while working out because of all the injuries I had as a little person! I hate working out alone though!

  4. What great tips! I go for walks and runs all of the time by myself .. and should really be more mindful. Especially when it comes to warming up and cooling down. Often times I don’t give those the reverence they deserve. Great post and reminders!

  5. Thank you for these tips. I think I pushed myself too hard because I ended having body pains which hindered me from continuing. Will slow down next time.

  6. Hydration is super important. Especially here in Florida. I’m always telling the kids to hydrate before, during, and after

  7. I prefer to work out with a partner. Mostly because I lack the self motivation, plus their is strength in numbers. I’m in desperate need of a work out buddy.

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