Strength training, also referred to as weight lifting or resistance training is an important part of any fitness program. It helps your muscle endurance and makes you even stronger. Strength training is a versatile workout that can be done almost anywhere.
While strength training is a popular exercise option at many gyms, you may also develop a comprehensive strength training at home program that makes you comfortable and you get the privacy of your own home.
Without having to go to the gym, a home-based exercise program can be a quick and easy way to get a workout.
Benefits of Strength Training at Home
- It helps you save time. There is no need to go or wait for equipment or machines.
- It is inexpensive. There are no membership fees or costly equipment requirements.
- Work out whenever you want. You can work out whenever you choose, regardless of the time of day or night.
- Privacy. Exercise can be done without feeling self-conscious.
- Take everything at your own pace. There’s no need to try to keep up with your peers or push yourself over your limits.
Workout Exercises for beginners:
Warm-up for at least 5 to 10 minutes before to beginning your workout. Brisk walking, on-the-spot jogging, or motions that work your legs, arms, and other major muscular groups are all examples of this.
1. Dumbbell Chest Press
One of the best workouts for improving the strength of the upper body is the chest press. The chest press works your pectorals, deltoids, and triceps by strengthening and building muscle tissue. It also works your biceps and anterior serratus. This upper body strength and power helps with everyday tasks like pushing strollers, shopping carts, and heavy doors. Swimming, tennis, and baseball are just a few of the sports that benefit from it.
How to do it: Place your feet flat on the floor and lie down on a level seat. To squeeze your shoulders into the bench, pull them down and back. Hold two dumbbells with your palms facing front and your thumbs wrapped around the handle. Slowly and carefully lower the dumbbells just wider than your mid-chest on an inhale. Touch the dumbbells to your chest gently. Press your arms upwards on an exhale, keeping your elbows slightly bent. Dumbbells should be placed just below eye level.
2. One-Arm Dumbbell Row
The latissimus dorsi is the main muscle group recruited during the single-arm row (lats). This exercise covers the entire shoulders, arms and even back are also involved in this exercise. You may better isolate the lats and raise the weight higher than with a traditional barbell row by focusing on one arm at a time.
You can lift more weight by resting your free hand on your thigh or another firm surface, but remember that the purpose of the one-arm row is to reach the full range of motion of the activity rather than merely lifting greater weights.
How to do it: Place one hand on the bench with the opposing arm holding the weight below the shoulder; bring elbow up near ribs and lower. Keep your back flat and your hips bent at a 45-degree angle.
3. Biceps Curl
Curls target the front of the upper arm’s biceps muscles, as well as the brachialis and brachioradialis muscles of the lower arm. Every time you pick anything up, which happens frequently in ordinary life, these muscles are engaged.
The standing arm curl develops the upper arm and teaches you how to brace your core muscles while using your arm muscles effectively. The biceps curl is a popular weight-training exercise that primarily targets the upper arm and, to a lesser extent, the lower arm. This is an excellent way of building strength.
How to do it: With one dumbbell in each hand and palms facing forward, stand with arms extended in front of thighs and one dumbbell in each hand. Curl the weights slowly toward your shoulders, then return to the starting position.
4. Lateral Raise
Building strength in your rear deltoids and the upper body begins with strengthening your shoulder and upper back muscles. Strong deltoids will make your upper body appear bigger, stronger, and more toned from an aesthetic standpoint.
Building these muscles reduces the risk of injury, improves posture, and aids shoulder stabilization. It can also aid in the symmetry and alignment of your body. Pushing, pulling, and overhead actions can all benefit from improved strength, alignment, and mobility.
How to do it: With your palms facing in, stand with your arms at your sides. Raise your arms above your head to shoulder height (with your pinky leading the way).
5. Basic Squat
By modifying the fundamental squat, you can target different muscle areas. It also enhances motivation, ensuring that you don’t become bored doing the same thing over and over again. Before moving on to any other squat variations, make sure you’ve mastered the basic squat movements.
How to do it: Stand with your feet slightly wider than hip-distance apart and your toes turned out slightly. Sit back and down, keeping your weight in your mid-foot and heels (not your toes). Keep your knees in line with your toes and your chest elevated.
How to cool down?
Cool down for around 10 to 20 minutes after the workout. This causes your breathing and heart rate to slow down, allowing you to relax. There are two options: on-the-spot walking and easy stretches.
The best thing about strength training is that you can notice results almost immediately. This encourages you to exercise more at home because it has various fitness benefits from an individual standpoint.
