Strength Training at Home

Planning to start a routine of strength training at home? Read on for some useful tips on how to make strength training effective, health benefits of strength training, followed by some exercises that you can include in your strength training program.

There are a large number of myths associated with strength training such as it is meant only for men and that women should not undertake it, it takes lot of time and effort to strength train, it should be done only by body builders and that only the young should do strength training as it can injure the elderly. Let me tell you that these are all but figments of imagination of people who have no clue about strength training and its benefits. To burst one these myths, all it takes to strength train is twenty minutes of your time, thrice a week. Also, strength training can be done at home itself and you need not go to any gym for that. Given below are the benefits of strength training for the body, followed by some useful tips on undertaking strength training at home.

Benefits of Strength Training at Home

If a person follows regular strength training routines at home, it can be immensely useful to the body. Strength training makes the muscles and the bones of the body strong. This reduces the incidence of osteoporosis in women and prevents fractures in general. Strength training helps in controlling the blood pressure as well as maintaining the blood sugar levels on the body. It keeps the blood cholesterol levels in check too. It keeps the joints stable and thus helps in better balance. Lastly, strength training makes the lower back strong and thus helps in eliminating any back pain that a person might be experiencing. Read more on endurance training benefits.

Tips on Easy Strength Training at Home

Before learning how to do strength training at home, there are a few things that you should keep in mind.

Before strength training, warm-up is very essential. So, do some flexibility exercises and ten minutes of cardio such as running on the spot.

Begin strength training with weights you are comfortable lifting. You may increase the weights gradually.

One set means eight to twelve repetitions. Start lifting the weight for one set. Take a break for one minute and then start the second set, though initially one set is more than enough.

Strength training should always be accompanied by proper breathing technique to be truly effective. Exhale when lifting the weight and inhale while lowering or bringing it down is the thumb rule.

Do not arch your back when lifting weights otherwise it may result in an injury.

After the strength training workout, undertaking stretching exercises to cool down is equally important.

Now, let us begin with some strength training exercises at home.

Bench Press – Chest Muscles

Lie down on a mat. Hold the barbells with straight arms over your chest. Now, slightly bending your elbows, bring your arms down till the weights and the chest are at the same level. Come back to the original position i.e weights straight over the chest. Do one set or two of this strength training exercise, according to your comfort level.

Upright Row – Upper Back Muscles

Stand straight with the feet shoulder width apart. Hold barbells at thigh level with your palms facing the thighs. Now bending the elbows, bring the weights near your collarbone. Both the elbows should be at shoulder level. Slowly, lower the weights. Do one-two sets. Read more on how to build upper body strength.

Lateral Raise – Shoulder and Arm Muscles

Stand straight with your feet shoulder width apart. Hold the barbells in your hands at the side of the thighs. Now, bending your elbows, lift the weights to shoulder level. Come back to the original position. Do one set.

Back Extension – Lower Back Muscles

Lie on your belly with your hands behind your head. Now, lift your chest as well as your feet, a few inches above the floor in such a way that you feel a slight pressure on your lower back. Again come back to normal. Repeat the exercise twelve times.

Cycling – Abdominal Muscles

Lie on your back on a floor mat. Keep your hands behind your head with elbows out. Now, bring both your knees close to your chest. Straighten your right leg and simultaneously twist your body to bring the right elbow and the left knee close. Now, straighten up your left leg and twist your body to bring your left elbow and right knee closer. Do two-three sets of this exercise. Read more on strength training without weights.

Squats – Leg Muscles

Start with standing straight and holding barbells in both hands. Slowly, lower your back as if you are going to sit on a chair. Lower your back as much as you can and then come up. Do one set of this exercise.

Read more on:

Strength Training for Women

Strength Training Exercises for Women

Barbell Exercises

Strength training at home, besides being useful for the body, has many psychological benefits too. It makes a person fitter and leaner, thus adding to his confidence, self esteem and overall personality. So what are you waiting for? Start with your own strength training routine from today!