Strength training is also known as weight training or resistance training. It is a significant part of any fitness program. It helps to make you stronger and also builds up muscle endurance.
Along with strength training, you also move your body against some resistance. They are as follows:
- Your Body Weight
- Free Weight like dumbbells or barbells
- Resistance bands are also known as resistance tubing or workout bands.
- Resistance machines such as cable machines, single exercise systems, or multi-gym systems.
Strength training is a type of workout that can be done anywhere. It’s a versatile type of workout, which is also a popular workout option in many gyms. You can also have a robust training plan for a workout at home, along with comfort and privacy.
This article would help you understand the things needed to start practicing a home strength training routine and the various exercises that can be included in the workout plan.
Benefits of Strength Training
Various researches have shown that strength training is very beneficial for the maintenance of health and fitness. According to healthline.com, strength training can help you in multiple ways, such as
- Build lean muscle mass
- Reduction in body fat
- Burning calories more efficiently.
- Boost up the metabolism, which makes weight loss easier
- Increasing the bone density and also boost up bone health
- Improving range of motion and boost up flexibility
- Improve balance, posture, and stability
- Raising the energy level.
- Overall mood improvement and well-being of the people.
Bodyweight Strength Training Exercise
Once your muscles get warmed up and ready to move, you can start doing various bodyweight exercises. You don’t need to have multiple gym equipment for doing such activities. Multiple exercises can be done at home without any equipment.
So let’s look at the various exercises for bodyweight strength without using any equipment as suggested by Dicks Pro tips.
A basic lunge works the muscle in the lower body. It includes quadriceps, hamstrings, glutes, and also calves.
Process – You need to first stand up tall with your feet and shoulder wide apart. Then start stepping down with the right foot and lower your hips towards the ground till your leg is at a 90-degree angle. Keep your left knee in a parallel position to the ground. Then lengthen the spine to keep your torso upright. Try to hold in the same place for about 5 seconds and repeat it about 10 to 12 times.
- Bodyweight Squats
The bodyweight squats are not only for your glutes and leg muscles but also for your back and shoulders.
Process – The bodyweight squat begins with the feet about your shoulder-width apart. It would help keep your chest facing an upward direction and your shoulders down throughout the exercise. It would help if you tried to squat down to a specific position so that your knee beds up to a 90-degree angle. It would help if you made sure that the knee doesn’t extend past your toes. Try keeping the body weight in your heels, and as you try lifting yourselves back up, try to squeeze your glutes.
Planks are considered to be a very excellent exercise for improving your core strength and stability. It is also beneficial for strengthening the muscles of your back, chest, and also shoulders.
Process – Try resting on your forearms and also on your toes. Try to keep your body in a straight line with your buttocks clenched, engaging your abdominal muscles. Try to stay in the same position for about 20 to 30 seconds as per your ability. As your strength and fitness of the body increases, try to increase the period from 30 seconds to about 1 minute or longer than that.
Standard push ups are very helpful for chest muscles. It is also beneficial for shoulder muscles, abdominals, and triceps.
Process – Start doing the exercise in a plank position with the palms directly upon the shoulders. Keep your back flat and brace your core muscles by lowering your body and bending your elbows until your chest touches the floor. Then immediately move your body back into the position from where you started. Try repeating the same about 8 to 10 times. You should start it with 1 to 2 sets at the beginning and try taking it to 3 sets a day.
A bodyweight exercise is not complete without doing a burpee. It is a beneficial exercise for maintaining a fit body.
Process – You need to start the exercise by standing straight. Try squatting down to the ground keeping the hands flat. Then you have to hop your feet back to the plank position. Also, bounce your feet back towards your hands. Finish the exercise by jumping up straight and keep repeating the same. Another option of doing the activity can be to complete the rep instead of jumping.