In our increasingly sedentary lifestyles that come with several risks of sitting too much, it is becoming more and more important to engage in regular physical activity to keep our bodies healthy.
For many, resistance training has become an essential part of their fitness regimen. Renowned health organisations and experts in the field emphasise the importance and benefits of strength training not only for professional athletes but for everyone—regardless of their age or medical conditions.
Doing resistance or strength training regularly can help you maintain optimal health and achieve better athletic abilities that help you with day-to-day activities, such as lifting heavy objects from the floor, carrying heavy groceries, reducing back pain from sitting or standing for too long, etc. While the increased strength and mobility that resistance training gives you are beneficial for all ages, it also helps combat muscle loss as you age.
Let's learn how you can do resistance training at home and the different kinds of exercises you should do.
Table Of Content
- How To Begin Resistance Training At Home? 9 Important Steps To Get You Started!
- What Resistance Training Is Best For Beginners? Top 7 Resistance Training Exercises For Beginners
- Expert’s Advice
- The Final Say
- FAQs
- References
How To Begin Resistance Training At Home? 9 Important Steps To Get You Started!
To begin resistance training at home, you must follow a proper approach to ensure safety and effectiveness. Here's a breakdown of the key steps to get you started:
1. Choose Your Equipment
There are many exercise equipment options for you to choose from such as free weights (dumbbells, kettlebells, barbells, etc.), resistance bands, weight machines, belts and more. Some resistance exercises use only your body weight and require no equipment. The right choice depends on your budget and preferences.
Also Read: 6 Best Resistance Band Exercises For Legs: Tone Your Legs In 2 Weeks!
2. Warm Up
Cold muscles are usually stiff and more prone to injury, which makes doing warm up exercises for at least 5-10 minutes before any workout essential. Consider a brisk walk along with dynamic stretching and joint rotations at the start of each workout. This increases blood flow to the muscles, increases flexibility and reduces the risk of injury. You can also do light cardio, such as jumping jacks or jogging, to prepare for muscle-strengthening activity.
Also Read: 4 Best Warm-Up Exercises Before Running To Prep You Like A Pro!
3. Start Light
Start with light to medium weights for the first few days, up to a week or two to get your body used to it. This can prevent muscle soreness and reduce the risk of injury and allow you time to learn proper form. Additionally, you can also begin with bodyweight exercises such as free squats, push ups, pull ups etc.
Also Read: 5 Best Home Exercise Workout Plans With Personalised Tips And Routines!
4. Increase The Weight Slowly
Gradually increase the weight once you get used to it and learn the form. Aim for 8-12 reps. Also adjust strength training frequency, duration, intensity, and load. It can help you increase your endurance, performance and overall fitness.
5. Pay Attention To The Pain
Resistance training is supposed to reduce pain, not cause it. So, if you have sharp or shooting pain, stop the exercise. When done correctly, resistance training should strengthen your bones, tendons, ligaments and muscles.
However, muscle soreness is common when you exercise for the first time, or try higher weights or exercises. There are several ways to prevent muscle soreness at home, such as static stretching, foam rolling, eating protein, etc. Do not let muscle soreness discourage you from exercising as moving your body even more will help you get rid of it even quicker.
6. Lift Slowly
Unless you’re doing explosive workouts, it is recommended to not use momentum when lifting weights. Most weight training injuries are caused by swinging weights, incorrect technique, or egolifting. Take about two seconds to lift the weight and four or more seconds to lower the weight. Slower training effectively targets the muscle and activates more muscle fibres, resulting in increased strength training benefits.
Also Read: 14 Full Body Weight Loss Exercises That Work The Best!
7. Look For Variety
A good weight training program should include different exercises for specific muscle groups. Such as:
| Chest: | Push-ups, bench presses, dumbbell chest presses, chest flys |
| Back: | Pull-ups, rows (dumbbell or barbell), lat pulldowns |
| Shoulders: | Shoulder presses, lateral raises, front raises |
| Arms: | Bicep curls, tricep dips, tricep extensions |
| Legs: | Squats, lunges, leg presses, deadlifts |
| Glutes: | Hip thrusts, glute bridges, Bulgarian split squats |
| Calves: | Calf raises (seated or standing) |
| Abs: | Planks, Russian twists, leg raises, crunches |
| Obliques: | Side planks, bicycle crunches, side bends |
Also Read: 8 Steps to Help You Develop Consistency in Workouts: Learn the Benefits and Navigate the Challenges!
8. Focus On One Set
Researchers recommend at least two to three sets per exercise. However, recent studies show that one set, done correctly, may just be as effective as multiple sets. Do at least one set of each exercise, paying attention to your form. Try to aim for at least 10-15 reps. If you have enough time, then definitely go for multiple sets, which will only improve the results.
9. Breathe
Always remember to breathe when lifting. Proper breathing is crucial; exhale when lifting the weight and inhale as you lower it to maintain stability and prevent unnecessary strain.
What Resistance Training Is Best For Beginners? Top 7 Resistance Training Exercises For Beginners
Here are the best resistance training exercises you should do at home for beginners:
1. Squats
| Squats are a fantastic exercise for beginners and engage nearly every muscle in your legs and core! They’re simple to learn, engage your whole body, and help build strength and stability. Once your form is solid, you can add weight by holding dumbbells or a bar behind or in front of your shoulders. |
| How to do this exercise: |
|
Also Read: Learn How To Master Full Body Weight Squat Exercise And Explore it’s 10 Benefits!
2. Deadlift
| Deadlifts are a powerful move to add to your routine that works your legs, back, and core, helping you build strength from the ground up. Start light, focus on form, and watch your strength soar! There are many different types of deadlifts, such as the Romanian, the traditional barbell, and the sumo deadlift. Here’s how you can do a traditional deadlift with a barbell/dumbbell. |
| How to do this exercise: |
|
Also Read: Master The Perfect Deadlift Form Easily And Discover 3 Key Benefits Here!
3. Glute Bridge
| Glute bridges (also called hip bridges) are a simple yet effective exercise to tone and strengthen your glutes, hamstrings, and core! They also help build leg strength and stabilise the core. |
| How to do this exercise: |
|
4. Push-ups
| Push-ups are a classic move that works your chest, shoulders, arms, and core all at once! If you're unable to do a regular push-up, you can do it by raising your hands on a step or bench or do it on your knees. |
| How to do this exercise: |
|
5. Bent-Over Row
| This is a fantastic exercise for beginners to build upper body strength and improve posture! It helps strengthen your back, shoulders, and arms! |
| How to do this exercise: |
|
6. Hollow Body Hold
| Holding a hollow body position is a killer move for strengthening your core! It's fun yet challenging. |
| How to do this exercise: |
|
7. Dumbbell Chopper
| Rotational movements such as dumbbell choppers are just as important as non-rotational movements. These increase your spine mobility, allowing you to twist your spine safely. |
| How to do this exercise: |
|
Expert’s Advice
Resistance training is great for improving your health and increasing your strength. Don't forget to also think about your cardiovascular endurance, flexibility, speed, coordination, agility and balance. Protein, hydration and supplementation are also important.
Health Expert
Lavina Chauhan
The Final Say
Resistance training provides a number of benefits, such as building and toning muscles, increasing strength, improving mental health, relieving stress and enhancing balance. It can also help with daily activities such as carrying groceries, climbing stairs or gardening. For these reasons, you should consider adding strength training to your routine, especially if you want to increase your metabolism and increase your bone density.
FAQs
1. Can resistance training be done without equipment?
Yes, resistance training can effectively be performed without any equipment by using bodyweight exercises. Movements like push-ups, squats, and lunges utilise your own weight to build strength.
2. Is 20 minutes of resistance training enough?
Yes, 20 minutes of resistance training can be sufficient for a full-body workout, especially if you focus on high-intensity exercises. Consistency and proper form are key to achieving results in a shorter time frame.
3. Can resistance training help you lose weight?
Yes, there is a great relation between resistance training and weight loss as it increases muscle mass, which helps influence the number of calories you burn during daily activities. Gaining muscle mass will also speed up your metabolism. This can burn more calories and create a calorie deficit that causes weight loss.
4. How to do resistance training at home for weight loss?
To do resistance training at home for weight loss, incorporate bodyweight exercises such as squats, push-ups, and planks into your routine. Aim for a mix of strength and cardio exercises to maximise calorie burn and muscle engagement.
5. Can you do resistance training exercises every day?
Yes, you can do resistance training every day, but it's important to allow your muscles time to recover. Aim for at least one rest day per week to avoid overtraining and reduce the risk of injury.
6. How to do resistance training at home with weights?
You can perform resistance training at home with weights by using dumbbells or household items like water bottles. Focus on compound movements like deadlifts and shoulder presses to target multiple muscle groups effectively.
7. How to do resistance training at home with dumbbells?
To do resistance training at home with dumbbells, start with basic exercises such as bicep curls, tricep extensions, and lunges. Ensure you maintain proper form and gradually increase the weight as you build strength.
References
- https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/strength-exercises
- https://www.myprotein.co.in/blog/training/top-12-strength-training-exercises-at-home/
- https://www.goodrx.com/well-being/movement-exercise/strength-training-tips-exercises
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/no-matter-your-age-or-skill-level-its-never-too-late-to-start-weight-training
- https://www.verywellfit.com/what-is-resistance-training-3496094
- https://www.mdanderson.org/cancerwise/5-weight-training-exercises-to-make-your-life-easier-during-covid-19.h00-159387468.html
- https://www.nuffieldhealth.com/article/resistance-training-workout-for-beginners#:~:text=Start%20with%20movements%20that%20replicate,midsection%20to%20engage%20your%20core
- https://www.mdanderson.org/publications/focused-on-health/easy-strength-training-you-can-do-at-home-no-weights-required.h12-1592991.html
- https://www.nytimes.com/2022/10/12/well/move/strength-training-beginners-guide.html
- https://www.self.com/story/8-strength-exercises
- https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-stretching
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
