Strength training, also called weight training or resistance training, helps make you stronger and builds muscle endurance.
With strength training, you move your body against some type of resistance, such as:
- your body weight
- free weights, like dumbbells or barbells
- resistance bands, also known as resistance tubing or workout bands
- resistance machines, like cable machines, single-exercise machines, or multi-gym systems
Strength training is a type of exercise that you can do almost anywhere. While it is a popular option at many gyms, you can also build a robust strength training program that you can do in the comfort and privacy of your home.
The purpose of this article is to give you an overview of what is required to start strength training at home, as well as some examples of exercises that would be suitable for such a routine.
What are the benefits of strength training?
Research has shown that strength training can benefit your health and fitness in many different ways. According to the Mayo Clinic, strength training may help:
- build lean muscle mass
- reduce body fat
- burn calories more efficiently, even after you’ve exercised
- boost metabolism and make weight loss easier
- increase bone density and improve bone health
- boost flexibility and improve range of motion
- improve brain health and cognitive functions
- reduce the symptoms of many chronic conditions, including back pain, diabetes, arthritis, and heart disease
- improve posture, balance, and stability
- raise energy levels
- improve mood and overall sense of well-being
Benefits
- It saves time. There’s no traveling or waiting for machines or equipment.
- It’s low cost. There are no gym fees or expensive equipment needed.
- Work out anytime. You can exercise on your own schedule, no matter the time of day or night.
- Privacy. You can work out without feeling self-conscious.
- Go at your own pace. There’s no pressure to keep up with those around you or to push yourself beyond what’s comfortable.
Once you have a space in your home that you can work out in comfortably, the first step is to start putting together a strength training workout. You'll want to make sure you have enough room to move your arms and legs freely.
You don’t need to invest in much equipment, but if you do want to purchase a few items, here are some that may be helpful:
- an exercise mat
- resistance bands or tubing
- dumbbells
- a kettlebell
- a stability ball
- a medicine ball
You don't need fancy equipment to get a good workout in. You can use things around the house, like water bottles, sandbags, or canned goods, in place of weights.
If you're just getting started with strength training, you may want to pod a workout for beginners online. This can help you learn how to do different exercises with the right form and also how to properly warm up and cool down.
The Benefits of Bodyweight Exercises
Just give this 20-minute workout from trainer Adam Rosante a try. Do you need a little convincing before you replace your dumbbells with bodyweight exercises? Just try this 20-minute workout from trainer Adam Rosante. Here, Bobby Windebank, personal trainer at Sweat It, runs through the many benefits of adding weights-free training to your routine:
1. Bodyweight Exercises are Accessible
“Bodyweight training can be modified for whatever fitness level you are,” says Windebank. “Whether you're starting at zero and trying to do one press-up or you're a seasoned athlete, bodyweight exercises can be incredibly challenging and beneficial. Progressing the exercises is also very straightforward, so you can keep challenging yourself and building strength.”
2. Bodyweight Exercises Will Increase Your Mobility and Stability
“We were born to move, and mobility and stability are an essential part of the way we move and life in general,” Windebank explains. “Weightlifting can have many positive effects on your body, but it can also limit your mobility. The movements involved in bodyweight exercises can help to increase that mobility and challenge the body's ‘stabilisers' by using complete movements. This can in turn, lead to strength gains in the gym.”
3. Bodyweight Exercises are Brilliant for Developing Technique
“Bodyweight exercises are a great way to really hone your technique and form,” says Windebank. “Weightlifting can take a serious toll on your body and in particular, your joints. With bodyweight training, the stress on your joints is lower, so you're less likely to pick up an injury that could hamper your long term training.”
4. Bodyweight Exercises Can Be Quick and Easy
“These days, everybody is time-poor, so finding quick, effective workouts is essential,” Windebank expains. “Fortunately, bodyweight exercises don't require a dedicated gym, so you can fit in a workout whenever you have some spare time, wherever you are. Bodyweight workouts also allow you to combine cardio and strength training, meaning you can smash that workout in the most efficient way.”
Can Bodyweight Exercises Build Muscle?
If you're a Men's Health reader, you're probably thinking that the impressive benefits are all well and good, but if you can't develop muscles that are so large they burst through your shirt, what's the point? However, before you head to the squat rack, you should know that when it comes to developing muscle mass, research has shown that bodyweight exercises are just as effective as using weights. Really.
The research found that muscle growth does not rely on how much weight is being lifted, but rather the full range of motion of the exercise. The study also found that Press-ups are just as effective as bench presses when it comes to building strength. So there is no need to keep increasing the weight when working out, as long as you are using the full range of motion.
Start with a warmup
Before beginning your workout, do a brief warmup routine that lasts between five and ten minutes. This can entail activities such as brisk walking, jogging in place, or stretching and moving your legs, arms, and other major muscle groups.
Bodyweight strength training exercises
After your muscles are warmed up, you can start doing bodyweight exercises.
You only need an exercise mat for bodyweight exercises if the floor is too hard.
Perform the exercises slowly and deliberately, using smooth, steady, and controlled movements.
Lunges
The lunge is a basic exercise that works the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves.
To do this exercise:
- Start by standing up tall, feet shoulder-width apart.
- Step forward with your right foot, 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 ground. Make sure your front knee doesn’t go beyond your toes.
- Lengthen your spine to keep your torso upright.
- Hold this position for 5 seconds or longer.
- Then step your right foot back to meet your left, and repeat this movement with your left leg.
- Repeat 10 to 12 times, then rest briefly and do another set.
There are several different types of lunges, such as walking lunges, jumping lunges, lunges with a torso twist, and side lunges.
Squat to overhead raise
If you are just starting out with strength training, begin by raising your arms over your head without any weight. Once you have mastered the form of this exercise, you can add light dumbbells and gradually increase the weight.
This exercise not only works your glutes and leg muscles by engaging them in the squatting motion, but also works the muscles in your core, back, and shoulders by stabilizing your body during the squat. In addition, your triceps are used to assist in the squatting motion.
To do this exercise:
- Stand with your feet slightly wider than your hips and your arms alongside your body.
- Slowly lower your hips down into a squat position.
- Press up to come back into standing and raise your arms overhead.
- Return to the starting position.
- Do 1–3 sets of 8–12 repetitions.
Planks
If you're looking for a good way to improve your core strength and stability, planks are a great option. They can also help strengthen the muscles in your back, chest, and shoulders.
To do this exercise:
- Rest on your forearms and toes only, keeping your body in a straight line with your buttocks clenched and your abdominal muscles engaged.
- Try to hold this position for 30 seconds. If that’s too hard, start with 20 seconds.
- As you gain strength and fitness, try to hold the plank position for 1 minute or longer.
Once you’re ready for a more challenging version of
Pushups work the muscles in your chest, shoulders, arms, and stomach.
To do this exercise:
- Start in a plank position with your palms directly under your shoulders.
- Keeping your back flat and bracing your core, lower your body by bending your elbows until your chest almost touches the floor.
- Immediately push your body back up to the starting position.
- Repeat 8–12 times. Start with 1–2 sets, and build up to 3 sets as you get stronger.
The pushup may seem easier if you put your weight on your knees instead of your toes.
Some more difficult versions of pushups are plyo pushups, close stance pushups, and decline pushups.
Free weight exercises
You will need two dumbbells for the following exercises. Start by using 5-pound dumbbells. As you get stronger, you can move up to 8- or 10-pound dumbbells.
You can also use canned goods or water bottles in place of dumbbells, as long as you grip them firmly to avoid injury.
Dumbbell shoulder press
If you need a break from holding the plank position with both legs on the ground, you can try lifting one leg at a time while still maintaining the position.
Pushups
The purpose of this exercise is to strengthen the muscles in your shoulders and arms, as well as your core and chest muscles.
To do this exercise:
- Stand with your feet shoulder-width apart.
- Pick up the dumbbells and raise them to shoulder height. Your palms can face forward or toward your body.
- Raise the dumbbells above your head until your arms are fully extended.
- Pause in this position for a few seconds, and then bring the dumbbells back to shoulder height.
- Do 1–3 sets of 8–12 repetitions.
Dumbbell triceps kickback
This exercise not only works your triceps but also works your shoulder muscles.
To do this exercise:
- Grab two dumbbells and hold one in each hand.
- Bend your torso at a 45-degree angle, and bend your elbows so they form a 90-degree angle.
- Then straighten your arms out directly behind you, engaging your triceps as you go.
- You can either do one arm at a time, or both together.
- If you’re a beginner, start with 1–2 sets of 8–12 reps, and build up to 3 sets as you get stronger.
Resistance band exercises
According to a 2010 study, resistance bands are just as effective as free weights or weight machines when it comes to strengthening your muscles.
Resistance band pull apart
This exercise strengthens the muscles in your back, shoulders, and arms.
To do this exercise:
- Stand with your arms extended out in front of you at chest height.
- Hold a resistance band tautly with both hands. The band should be parallel to the ground.
- Keeping your arms straight, pull the band toward your chest by moving your arms outward to your sides. Initiate this movement from your mid-back.
- Squeeze your shoulder blades together, and keep your spine straight, then slowly return to the starting position.
- Do 1–3 sets of 15–20 reps.
Hip extension
You will need a light to medium resistance band to do this exercise which works the muscles in your hips and legs.
- Loop the resistance band around both your ankles. You can use a chair or wall for balance.
- Keeping a straight line in your body, pull your left leg back as far as you can, keeping it as straight as possible.
- Slowly return to the starting position.
- Complete 12 reps with your left leg, then repeat with your right leg.
- Complete 2 sets on each side to start, and work up to doing 3 sets as you build up your strength.
Resistance band leg press
This exercise is beneficial for your quadriceps, hamstrings, calves, and glutes. It is similar to a leg press on a weight machine, as you are working against gravity.
- Lie on your back and lift your feet off the ground.
- Bend your knees, creating a 90-degree angle. Flex your feet, pointing your toes upward.
- Wrap the resistance band around your feet and hold the ends.
- Press your feet against the bands until your legs are fully extended.
- Bend your knees to return to a 90-degree angle.
- Do 1–3 sets of 10–12 reps.
How to cool down
After you finish your workout, spend 5 to 10 minutes cooling down. This will help your breathing and heart rate go back to normal. You can cool down by walking around or doing some light stretching.
The bottom line
You can build lean muscle mass, burn calories, and boost your metabolism by doing 30 to 45 minutes of strength training two to three times a week. This can help you burn body fat and make weight loss easier.
Weight lifting and other strength training activities can have a number of positive effects on your body. These include making your bones and joints stronger, reducing your risk of chronic diseases, improving your flexibility and balance, and making you feel happier and more energetic.
You can do many strength training exercises at home using your body weight or simple, low-cost equipment as resistance.
You should consult your doctor or a certified personal trainer if you have any health concerns or an injury that could limit your ability to exercise.
