What’s harder to figure out than our luck? Strength training workouts with minimal equipment to perform at our own comfort That’s probably too many things to figure out at the same time. And when you are on a time crunch in this era of rage against the machine, it becomes a hell of a task to multitask to build muscle and increase strength with a fitness routine that caters to strength training exercises and weight training. Though some of you are terrific at it, we thought why not take one task away from you at a time, this time it is how you can do strength training at home without the hassle of modern state-of-the-art equipment.
An obvious question from you now would be “Where do we start?”, don’t worry, we have everything figured out. So just sit back and let us make this journey easy for you!
What is strength training?
A crucial component of any fitness regimen is strength training, commonly known as weight lifting or resistance training. You gain strength and muscular endurance as a result.
You may work out practically anywhere by using the strength training method. Choose to create a robust strength training workouts with minimal equipment that you can do in the cozy confines of your own home even if it’s a common exercise choice at many gyms.
What are the benefits?
Strength training can improve your health and fitness in a variety of ways, according to research.
- Increase lean muscle mass
- Reduce body fat and burn calories more effectively even after exercising
- Increase metabolism and facilitate weight reduction
- Enhance bone density and improve bone health
- Increase flexibility and enhance range of motion
- Enhance mental and cognitive functions
- Lessen the symptoms of a variety of chronic illnesses, such as heart disease, diabetes, arthritis, and back pain
- Bolster stability, balance, and posture
- Boost your energy, mood, and general sense of well-being will be improved
Why do it at home?
It reduces time. There is no waiting for tools or machinery.
It is affordable. No pricey equipment is required.
The flexibility of time. Regardless of the time of day or night, you can work out on your schedule.
Privacy. You can work out without feeling uneasy in the gym.
Maintain your own pace. There isn’t any pressure to outdo your current level of comfort or stay up with people around you.
Let’s get on with it
You don’t need to spend a lot of money on equipment, however, if you do decide to, they can be useful:
- resistance bands
- dumbbells
- a medicine ball
- a stability ball
- a kettlebell
- a mat for a workout
You can improvise by using water bottles, sandbags, or canned foods as weights in place of dumbbells or a kettlebell.
The perfect exercises
Lunges
Follow these easy steps to do this exercise:
- To begin, take a tall stance with your feet shoulder-width apart.
- Step forward with your right foot, lowering your hips until your left knee is parallel to the floor and your right leg is at a 90-degree angle. Ensure that your front knee does not extend past your toes.
- To maintain your torso upright, lengthen your spine.
- Hold this posture for at least five seconds.
- After that, bring your right foot back to meet your left and move your left leg in the same manner.
- Repeat 10 to 12 times, then take a short break before beginning a new set.
- Walking lunges, jumping lunges, torso-twisting lunges, and side lunges are examples of lunge variations.
Squat to overhead raise
Follow these easy steps to do this exercise:
- Your arms should be by your side as you stand with your feet slightly wider than your hips.
- Squat into position by gradually lowering your hips.
- Press up to stand up straight again, then extend your arms in front of you.
- Go back to the beginning position.
- Perform 1-3 sets of 8–12 repetitions each.
Planks
Follow these easy steps to do this exercise:
- Only rest on your forearms and toes while maintaining a straight body, your buttocks tightened, and your abdominal muscles contracted.
- Attempt to maintain this posture for 30 seconds. Start with 20 seconds if that’s too difficult.
- Try to maintain the plank position for at least a minute as you get stronger and more fit.
When you’re prepared for a more difficult plank, you can attempt lifting one leg at a time while you’re in the position.
Pushups
Follow these easy steps to do this exercise:
- With your palms directly beneath your shoulders, begin in a plank position.
- Bend your elbows till your chest almost touches the floor while maintaining a flat back and engaging your core.
- Put your body back in the starting posture right away.
- 8 to 12 times total. As you gain stronger, increase the number of sets from one to two to three.
You can perform a pushup that is less difficult by resting your weight on your knees as opposed to your toes.
Plyo pushups, close stance pushups, and decline pushups are more difficult forms of pushups.
Found this helpful? For more assistance in your fitness journey, download the FITPASS app and get resources that will help you to find gyms near you for strength training and get help with your diet and nutrition.