How To Do Full Body Strength Training At Home

 How To Do Full Body Strength Training At Home

Strength training, also known as weight training or resistance training, is an important part of your fitness routine. It also helps to get stronger and increase muscle endurance.

Strength training involves moving the body against some form of resistance, such as:

*your weight

* Free weights such as dumbbells and barbells

*Resistance bands are also called resistance tubes or training bands

*Resistance devices such as cable machines, single exercise machines, and multi-gym systems

Strength training is a versatile exercise that can be done almost anywhere. While this is a popular exercise option at many gyms, you can also build a powerful strength training program from the comfort and privacy of your own home.

This article will help you understand what you need to start strength training at home and some examples of exercises you can incorporate into your workout routine.

What are the benefits of strength training?

Research shows that strength training benefits health and fitness in many ways. According to the Mayo Clinic, strength training may have the following benefits:

* Build lean muscle mass

*Reduce body fat

* Burn calories more efficiently even after exercise

* Strengthens metabolism and facilitates weight loss

* Increases bone density and improves bone health

* Increases flexibility and improves range of motion

*Improving brain health and cognitive function

* It reduces the symptoms of many chronic diseases such as back pain, diabetes, arthritis, and heart diseases.

*Improving posture, balance, and stability.

* Increase energy level

* Improves mood and general sense of well-being

What are the benefits of exercising at home?

Exercise routines at home are a very easy and convenient way to build an exercise habit without having to go to the gym.

Advantage - benefit - benefit - benefit

* Saves your time. No need to travel or wait for machinery or equipment.

*Low costs. No gym fees or expensive equipment are required.

* You can practice at any time. You can exercise day or night according to your schedule.

*Privacy. You can practice without even thinking about it.

* Go at your own pace. There is no pressure to keep up with those around you or push yourself beyond your comfort zone.

start

When you're ready to start strength training, the first step is to find a comfortable place to exercise in your home. Find a place with enough space for your arms and legs to move freely.

You don't need to invest in a lot of equipment, but if you want to buy a few, here are some that can help.

* Sports mat

* Resistance band or tube

* Dumbbell

* Kettlebell

* Balance ball

* Medicine ball

Instead of dumbbells or kettlebells, you can improvise by using water bottles, sandbags, cans, etc. as weights.

If you are new to strength training, you can find beginner strength training online. This will also help you learn how to perform various exercises with proper form and warm up and cool down properly.

Let's start with the warm-up

Before starting your workout, do a warm-up routine for at least 5 to 10 minutes. This includes brisk walking, jogging in place, and movements that work your legs, arms, and other major muscle groups.

Strength training with body weight

Once your muscles are warmed up and ready to move, you can begin a series of bodyweight exercises.

No equipment is needed for bodyweight training, except for an exercise mat if the floor is too hard.

Utilize smooth, consistent, and controlled developments for every one of these activities.

to jump

Basic lunges work your lower body muscles, including your quads, hamstrings, glutes, and calves.

To do this exercise:

1. Stand tall with feet shoulder-width apart.

2. Step forward with your right leg and lower your hips toward the floor until your right leg is at a 90-degree angle and your left knee is parallel to the floor. Be careful that your front knee is not in front of your toes.

3. Keep your back straight and your torso straight.

4. Hold this position for at least 5 seconds.

5. Next, step your right foot back with your left foot and repeat the movement with your left foot.

6. Repeat this 10-12 times, take a short break, and do another set.

Types of lunges include walking lunges, jumping lunges, trunk twisting lunges, and side lunges.

From squats to deadlifts

If you're new to strength training, start by raising your arms without weights. Once you can perform this exercise with proper form, you can add light dumbbells and increase the weight as you gain strength.

This exercise not only affects the glutes and calves, but also the core, back, shoulders, and triceps.

To do this exercise:

1. Stand with your feet slightly wider than your hips and arms by your sides.

2. Slowly lower your hips into a squat position.

3. Push up to return to a standing position and raise your arms above your head.

4. Return to the starting position.

5. Do 1-3 sets of 8-12 repetitions.

Board of Directors

The plank is a great exercise to improve core strength and stability. This exercise can also strengthen your back, chest, and shoulder muscles.

To do this exercise:

1. Use only your forearms and toes to keep your body in a straight line, squeeze your hips, and engage your abs.

2. Attempt to stand firm on this footing for 30 seconds. In the event that it's excessively hard, begin with 20 seconds.

3. As your solidarity and wellness improve, attempt to stand firm on the board footing for somewhere around one moment.

4. If you're ready to try a more challenging version of the plank, try lifting one leg while in the plank position.

High pressure

Standard push-ups work not only the pectoral (chest) muscles, but also the shoulder muscles, triceps, and abdominal muscles.

To do this exercise:

1. Start in the plank position with the palms just below the shoulders.

2. Keeping your back straight and core engaged, bend your elbows and lower your body until your chest is almost on the floor.

3. Immediately push your body up to the starting position.

4. Repeat 8-12 times. Start with 1-2 sets and increase to 3 sets as you get stronger.

By placing the weight on the knees instead of the toes, a less strenuous type of push-up can be performed.

More challenging push-up variations include poly push-ups, closed-position push-ups, and decline push-ups.

Free weight exercises

Dumbbells are used in the next two exercises. Start with 5-pound dumbbells. As your strength increases, you can switch to using 8- or 10-pound dumbbells.

You can also use cans or water bottles instead of dumbbells. Be sure to hold it firmly to avoid injury.

Dumbbell shoulder press

This exercise targets your shoulder and arm muscles and also strengthens your core and chest muscles.

To do this exercise:

1. Spread your legs shoulder-width apart.

2. Raise the dumbbells to shoulder height. Your palm can be facing forward or towards your body.

3. Bring the dumbbells above your head until your arms are fully extended.

4. Pause in this position for a few seconds, then return the dumbbells to shoulder height.

5. Do 1-3 sets of 8-12 repetitions.

Kickback to the triceps of the dumbbell

This exercise not only strengthens the shoulder muscles but also the triceps muscles.

To do this exercise:

1. Grab two dumbbells, one in each hand.

2. Bend your upper body at a 45-degree angle and bend your elbow to form a 90-degree angle.

3. Next, extend your arms straight behind your head and exercise your triceps.

4. You can do one arm at a time or both at the same time.

5. If you are a beginner, start with 1-2 sets of 8-12 reps and increase to 3 sets as you get stronger.

Resistance band exercise

Resistance bands are likewise an incredible instrument for strength preparation. They're lightweight and versatile, and a 2010 study by Trusted Source found that they're just as effective for your muscles as free weights or weight machines.

The resistance band was separated

This exercise strengthens your back, shoulders, and arms.

To do this exercise:

1. Stand and extend your arms in front of you at chest height.

2. Hold the resistance band firmly with both hands. The bar should be parallel to the ground.

3. Keeping your arms straight, reach your arms out and pull the band towards your chest. Start this movement from the middle of your back.

4. Slowly return to the starting position, keeping your shoulder blades together and your spine straight.

5. Do 1-3 sets of 15-20 repetitions.

Hip extension

This exercise strengthens the back and leg muscles. You will need a light to medium resistance band to perform this exercise.

1. Wrap a resistance band around both ankles. You can also make use of a seat or wall for balance.

2. Keeping your body in a straight line, pull your left leg back as far as possible and keep it as straight as possible.

3. Slowly return to the starting position.

4. Repeat this 12 times with your left leg, then repeat with your right leg.

5. Start by doing 2 sets on each side and increase the intensity until you complete 3 sets.

Resistance band leg press

This type of exercise works your quadriceps, hamstrings, calves, and glutes. Like the weight machine leg press, this exercise forces you to work against gravity.

1. Lie on your back and lift your legs off the floor.

2. Bend your knees to make a 90-degree angle. Bend your legs and point your toes up.

3. Wrap the resistance band around your leg and hold the end.

4. Press your leg on the band until your leg is fully stretched.

5. Bend your knees back to a 90-degree angle.

6. Do 1-3 sets of 10-12 repetitions.

How to cool down

Finish your exercise by chilling off for around 5-10 minutes. This changes your breathing and heart rate to rest. Options include walking in place and light stretching.

Result

Strength training for 30 to 45 minutes two to three times a week is a great way to build lean muscle mass, burn calories, and increase your metabolism. It burns body fat and reduces weight.

Additionally, strength training can strengthen your bones and joints, reduce your risk of chronic disease, improve your flexibility, posture, and balance, and boost your mood and energy levels.

Many strength exercises can be done in the comfort and privacy of your home simply by using your own body weight or inexpensive basic equipment as resistance.

If you have health concerns or injuries that make exercise difficult, consult your doctor or certified personal trainer before beginning strength training at home.