Strength training workouts at home target specific body muscles by application of weight or resistance. The person working out has to apply a force to move the weight or the resistance. The muscles have to go through motions of contraction and expansion under the weight or resistance.
There has to be some pulling, pushing, lifting or some tension which in turn works the muscles. Human tissue biology says when muscles are worked in this way, they grow bigger and gain more mass. They become stronger. Strength Training workouts at home will help you to gain strength and your muscles become more defined.
The importance of strength training
Strength training has several benefits being
- You gain muscle mass. Your muscles grow when you train.
- You gain muscle strength. It becomes easier to lift heavy objects.
- Your muscles are more defined. This will boost your personal confidence and image.
- Develops stronger bones. Calcium is pulled from the blood stream to strengthen bones reducing the risk of osteoporosis.
- Reduces body fat. Your body burns fat when you train producing energy for the muscles.
- Decreases blood sugar levels. Glucose is used up in large quantities in the muscles when you workout.
Various types of Strength Training
Beginners to strength training must start with light weights and slowly increase as their muscles develop gaining in strength and size.
Do not start with heavy weights which will tear and shred your muscles. You will not enjoy training after that.
1. Body Weight training
This is when you use your body as a weight in strength training. Remember the muscles have to expand and contract under weight or tension. You can do various exercises using your body weight.
3 Power Body Weight Workouts:
1.1 Standard Push-Ups
You only move your arms. Go down to the ground but just before you make contact with the ground you go back up until your arms are almost straight.
You go down again and repeat 12 times for a set. Do 3 sets. You can increase the reps as your muscles gain strength.
Push Ups work your upper body giving you strong shoulders, chest muscles, your ABS and triceps.
1.2 Jump Squats
Stand with your feet at shoulder width. Bring your palms together in front of you. Bend your knees and go down into a deep squat.
Reverse the move then quickly go up in an explosive motion. Jump up as high as you can go. You come back and land in the starting position with feet at shoulder width and go down in the squat again.
Repeat 12 times for a set. You can do 3 sets. Increase repetitions as you get stronger.
Jump Squats give you explosive lower body power. The muscles worked are glutes, hamstrings, lower ABS, quads and calves
Get on the ground with your toes and elbows touching the ground. Stiffen your backs and abdomen and remain in this position for a minute without moving.
You can relax after a minute as one set. Do this 3-4 times. You can increase the time to more than a minute as you get stronger.
The Plank is a good workout for your ABS, shoulders, neck, legs and lower back
>> Click here for more Body Weight Exercises <<
Dumbbells are weights that you hold in each hand to exercise. They do not just work your hands and arms only, you can work a lot of other body muscles whilst holding dumbbells in your hands.
You will need dumbbells of different weights for different exercises. Dumbbells are normally supplied in pairs. However, some exercises use a single dumbbell and some will require you to use the pair.
When ordering dumbbells its better to order three or more pairs of differing weights.
3 Power Dumbbell workouts :
2.1 Bicep Curls
Stand holding a pair of dumbbells, one in each hand. Use the underhand grip where you grip the dumbbell with your palms going under it as you wrap the around the dumbbells. Let the weights hang on your sides.
Then slowly lift both weights up at the same time, curling your biceps bringing the weights all the way up to your shoulders.
Just before touching your shoulders you slowly reverse the motion opening the curl taking the weight down back to your sides.
You can do 12 reps x 3 sets
This exercise will work your biceps in the upper arm and your fore arms
2.2 The Farmers Walk
Pick up a pair of heavy dumbbells (about 1/4 of your body weight) using the overhand grip.
Let the weights hang on your sides with the weights parallel to the ground. Start walking 12 steps forward and 12 steps back to starting position.
That is 1 set. Do 3-4 sets. You can increase the weights as your muscles get stronger.
The farmers walk will work your hand muscles, forearms, shoulders and back
2.3 Dumbbell Lunges
Pick up a pair of heavy dumbbells using the overhand grip. Let the weights hang on your sides with the weights parallel to the ground.
Step forward with the right foot and let your left knee go down to almost touching the ground. Step back with the right foot at the same time lifting your left knee up until you are in upright position.
That is one rep. You can the change legs and step forward with the left leg this time. Keep alternating for 12 reps to make one set. Do 3 sets
Lunges will work you glutes, hamstring, quads and calves
>> Click here for more Dumbbell Exercises <<
The barbell consists of a metal round bar with flat disc weights secured at each end. The weights are also supplied in pairs so that you will have exactly the same weight on each side.
Some Barbell exercises work better when you use an exercise bench where you can lie flat on your back. Your feet should be firmly on the ground as you go through the routines.
When you buy your weights, buy different sizes which will allow you to vary your weights with each exercise.
3 Power Barbell workouts :
3.1 Bench Press
You will need your barbell with weights secured. You also need your workout bench.
Grip the barbell at shoulder width then proceed to lie on the bench flat on your back holding the barbell just above your chest.
Push the weights upwards until your arms are almost straight. Bring the weights down until almost touching your chest. That is one rep. Repeat the upward motions to make 12 reps.
You can do 3-4 sets. Increase your weights as your muscles gain strength
Bench press will work your upper body mainly targeting your pecs, deltoids and triceps.
Grab a barbell with weights at shoulder width using overhand grip. Lift the barbell all the way up over your head onto your shoulders.
Rest the barbell on your shoulders just behind your neck. You can now squat with the barbell resting on your shoulders.
When you squat you must go all the way down until your butt is almost touching your calves. You can 12 reps x 3 sets.
Squats will work your calves, hamstring, quads, glutes and ABS
Set up your barbell with the weights and let it rest on the floor in front of you. Stand close to the barbell then go down with your arms stretched to pick up the barbell using an overhand grip.
Bend your knees as you go down. Target to pick it up at shoulder width. Make sure your keep your back straight as you pick up the barbell. If you bend your back you will get injured.
Pick up the barbell and lift it up to your hips then bring it back down. Keep your back straight all the time.
You can do 12 reps X 3 sets. Increase your weight as your muscles get stronger.
The Deadlift will work your glutes, quads, hamstrings and lats in your back.
>> Click here for more Barbell Compound Exercises <<
It is not advisable to do strength training every day. You can work out about 3-4 times a week so that you give your body and muscles time to recover and repair. Muscles grow more during resting time.
Get enough sleep everyday. You need the rest after the workouts. Ensure you get good nutrition. Eat a healthy and balanced diet. Eat protein rich foods for muscles to grow and carbohydrates for energy.
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Until next time…
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