Strength training, often known as weight lifting or resistance training, is an essential component of any fitness regimen. It makes you stronger and increases your muscular endurance.
You move your body against some form of resistance during strength training, such as:
• your own body weight.
• dumbbells or barbells (free weights).
• resistance bands, commonly known as fitness bands or resistance tubing.
• devices that provide resistance, such as cable machines, single-exercise machines, or multi-gym systems.
Strength training is a very adaptable kind of exercise that can be performed practically anyplace. While strength training is a popular workout choice at many gyms, you may also develop a comprehensive strength training program in the comfort and privacy of your own home.
This article will explain everything you'll need to get started with an at-home strength training routine, as well as provide examples of exercises to incorporate into your workout.
What are some of the advantages of strength training?
Strength training has been proved to help your health and fitness in a variety of ways, according to research. Strength training, according to the Mayo Clinic, can help you:
• build lean muscle mass.
• reduce body fat.
• burn calories more efficiently even after you've exercised.
• boost metabolism and make weight loss easier.
• increase bone density and improve bone health.
• boost flexibility and improve range of motion.
• improve brain health and cognitive functions.
• reduce the symptoms of many chronic conditions, such as back pain, diabetes, arthritis, and heart disease.
• enhance energy levels.
• enhance energy levels.
• improve mood and a general sense of well-being.
• improve posture, balance, and stability.
What are the advantages of exercising at home?
A home-based exercise program can be a quick and easy method to get a workout without having to go to the gym.
Benefits
• It helps you save time. There is no need to travel or wait for machinery or other equipment.
• It is inexpensive. There are no membership fees or high-priced equipment required.
• You can work out at any moment. You can workout whenever you choose, no matter what time of day or night it is.
• Privacy. It is possible to exercise without feeling self-conscious.
• Take things at your own speed. There's no need to stay up with your peers or push yourself beyond your comfort zone.
Getting Started
When you're ready to start putting together your strength-training routine, the first step is to establish a comfortable exercising area in your house. You'll want to select a space that allows you to easily move your arms and legs.
You don't need much equipment, but if you do, here are a few that can come in handy:
• dumbbells
• a kettlebell
• a stability ball
• a medicine ball
• a workout mat
• resistance bands or tubing
You may make do without dumbbells or a kettlebell by substituting water bottles, sandbags, or canned foods for the weights.
If you're new to strength training, you might want to look for a beginner's strength training exercise online. This can assist you in learning how to perform various exercises with proper form, as well as how to properly warm-up and cool down.
Begin with a warm-up
Warm-up for at least 5 to 10 minutes before beginning your workout. Brisk walking, on-the-spot jogging, or motions that work your legs, arms, and other major muscle groups are all examples of this.
Exercising with your own bodyweight
Start with a series of bodyweight exercises once your muscles have warmed up and are ready to move.
Bodyweight exercises don't require any equipment, besides an exercise mat if the floor is too hard.
Smooth, steady, and controlled movements should be used in each of these workouts.
Lunges
A basic lunge strengthens your quadriceps, hamstrings, glutes, and calves, among other muscles in your lower body.
To complete this activity, follow these steps:
1. Begin by standing tall and with your feet shoulder-width apart.
2. With your right foot, take a step forward and lower your hips to the floor until your right leg is at a 90-degree angle and your left knee is parallel to the ground. Ensure that your front knee does not extend past your toes.
3. To keep your torso upright, lengthen your spine.
4. Stay in this position for at least 5 seconds.
5. Step your right foot back to meet your left, then do the same with your left leg.
Squat to overhead raise
Start with extending your arms above without any weight if you're new to strength training. Once you've mastered the proper form, you can add light dumbbells and gradually raise the weight as your strength improves.
This exercise engages not only your glutes and leg muscles, but also your core, back, and shoulders, as well as your triceps.
To complete this activity, follow these steps:
1. Stand with your arms alongside your body and your feet slightly wider than your hips.
2. Lower your hips into a squat position slowly.
3. Return to a standing position by pressing up and raising your arms overhead.
4. Return to your original starting location.
5. Perform 1–3 sets of 8–12 reps.
Planks
Planks are a wonderful workout for strengthening and stabilizing your core. Back, chest, and shoulder muscles can all benefit from this exercise.
To complete this activity, follow these steps:
1. Rest solely on your forearms and toes, maintaining a straight body with clenched buttocks and engaged abdominal muscles.
2. Hold this position for at least 30 seconds. Start with 20 seconds if that's too difficult.
3. As your strength and conditioning improve, attempt holding the plank position for one minute or longer.
When you're ready for a more difficult variation of the plank, try lifting one leg at a time while remaining in the plank position.
Push-ups
Pushups work the pectorals (chest muscles), as well as the shoulders, triceps, and abdominals.
To complete this activity, follow these steps:
1. Begin in a plank position, with your palms beneath your shoulders.
2. Lower your body by bending your elbows until your chest almost touches the floor, keeping your back flat, and bracing your core.
3. Return your body to the beginning position as quickly as possible.
4. Repeat steps 8–12 for a total of 8–12 times. Start with 1–2 sets and work your way up to 3 sets as your strength improves.
Put your weight on your knees instead of your toes for a less demanding variation of the pushup.
Plyo pushups, close stance pushups, and decline pushups are some of the most difficult pushup types.
Exercising with free weights
Dumbbells are used in the next two exercises. Begin with a pair of 5-pound dumbbells. You can progress to 8- or 10-pound dumbbells as your strength improves.
Dumbbells can easily be replaced with canned goods or water bottles. To avoid injury, make sure you have a tight grasp on them.
Shoulder press with dumbbells
This workout strengthens your core and chest muscles while also targeting the muscles in your shoulders and arms.
To complete this activity, follow these steps:
1. Stand shoulder-width apart with your feet shoulder-width apart.
2. Raise the dumbbells to shoulder height by picking them up. The palms of your hands can be facing forward or toward your body.
3. Raise the dumbbells above your head and fully extend your arms.
4. Hold for a few seconds at this position, then return the dumbbells to shoulder height.
5. Perform 1–3 sets of 8–12 reps.
Dumbbell triceps kickback
This exercise engages both your triceps and shoulder muscles.
To complete this activity, follow these steps:
1. Pick up two dumbbells, one in each hand.
2. Bend your elbows to a 90-degree angle and bend your body to a 45-degree angle.
3. Straighten your arms straight behind you, working your triceps in the process.
4. You can do one arm at a time or both at the same time.
5. Start with 1–2 sets of 8–12 reps if you're a beginner, then work your way up to 3 sets as you gain strength.
Exercises with resistance bands
Another wonderful item for your strength training session is resistance bands. They're portable and adaptable, and Trusted Source research from 2010 found that they work your muscles just as well as free weights or weight machines.
Resistance band pull apart
The muscles in your back, shoulders, and arms are all worked out in this exercise.
To complete this activity, follow these steps:
1. Stand with your arms outstretched in front of you, at chest level.
2. With both hands, hold a resistance band taut. The band must be perpendicular to the ground.
3. Pull the band toward your chest by moving your arms outward to your sides while keeping your arms straight. Begin this movement from the middle of your back.
4. Squeeze your shoulder blades together while maintaining a straight spine, then slowly return to the starting position.
5. Perform 1–3 sets of 15–20 repetitions.
Hip extension
The muscles in your hips and legs are worked during this exercise. This workout requires light to the medium-resistance band.
1. Wrap the resistance band around your ankles on both sides. For balance, you can utilize a chair or a wall.
2. Keeping your body in a straight line, draw your left leg back as far as you can while keeping it straight.
3. Return to the starting position slowly.
4. Do 12 reps with your left leg, then switch to your right leg and repeat.
5. Begin with two sets on each side and work your way up to three sets as your strength improves.
Resistance band leg press
Quadriceps, hamstrings, calves, and glutes are all worked out in this workout. This exercise, like a leg press on a weight machine, forces you to work against gravity.
1. Lie down on your back with your feet raised off the ground.
2. Make a 90-degree angle with your knees. Point your toes upward as you flex your feet.
3. Hold the ends of the resistance band as you wrap it around your feet.
4. Extend your legs fully by pressing your feet on the bands.
5. Return to a 90-degree angle by bending your knees.
6. Perform 1–3 sets of 10–12 repetitions.
How to Refresh Yourself
Cool down for about 5 to 10 minutes after your workout. This allows your breathing and heart rate to slow down and become more restful. Walking on the spot and easy stretches are two options.
The bottom Line
Strength exercise for 30 to 45 minutes two to three times a week is an effective way to increase lean muscle mass, burn calories, and boost your metabolism. As a result, you'll be able to burn more body fat and lose weight faster.
Strength exercise can also increase your mood and energy levels while strengthening your bones and joints, lowering your risk of chronic diseases, improving flexibility, posture, and balance.
Many strength training exercises may be performed in the comfort and privacy of your own home, using only your bodyweight or inexpensive equipment as resistance.
Before beginning an at-home strength training plan, see your doctor or a licensed personal trainer if you have any health problems or an injury that makes exercise difficult.