Strength training goes by many names. Weight training and resistance training are most often used interchangeably. This is an important and crucial part of any fitness routine. Not only does it help in building endurance, but it also helps build muscle and lose fat.

There are many kinds of strength training, all of which move your body against some sort of resistance. This can be free weights, such as barbells and dumbbells, resistance bands, resistance machines, and even your body weight. It is quite a common misperception that strength training can only be done in a gym. With enough knowledge and a little equipment, you can build a robust strength training program that can be done in the comfort of your own home. This article will help you maneuver your way around getting started with an at-home strength training program.

Benefits of strength training

A tremendous amount of research has proven the effectiveness of strength training in improving your health. According to experts, strength training can help in many ways, such as building a lot of lean muscle mass and reducing body fat significantly. Strength training is known to burn off calories more efficiently than just cardio and even increases your metabolism. This form of training helps build endurance and stamina and even improves brain health by releasing endorphins and improving mood and cognition. It reduces the symptoms of many conditions such as arthritis, heart disease, diabetes, and sometimes even back pain.

Benefits of home workouts

Now that we have discussed the benefits of strength training, let us look at why working out at home has its advantages. A home-based routine can be extremely beneficial since it provides a lot of convenience and ease without taking out time for the gym. You do not need to wait on machines that are being used by others in the gym. You don’t have to worry about your gym membership either. You can exercise no matter what kind of schedule you have since you are working out at home. Lastly, there is no pressure at all to keep up with others around you. You can quickly go at your own pace.

Getting started

Once you are motivated enough to start your strength training program, the first step is to look for a place in your home that you can dedicate solely for the purpose of working out. It is better to set a place so that you are consistent. There is not much equipment that you would need, but there are a few necessities. A pair of dumbbells, an exercise mat, a barbell, some plates, an adjustable bench, and a kettlebell would be more than enough to meet your requirements. If you are overwhelmed with options, look no further than fitness products from Zelus Fitness, which cater to all needs. You can even get resistance bands for an added burn.

Warmup

It is extremely important to remember to warm up and cool down before and after each workout. Your body needs to warm up so that you do not injure yourself by starting too heavy. It is essential to inculcate a warm-up routine that is for at least 5-10 minutes. You can choose to do anything, such as brisk walking, bodyweight squats, jogging on the spot, or even cycling.

Exercises for strength training

Once your body is fully warmed up, you can start with your workout. If you do not know where to start, here are a few exercises that you can incorporate regularly.

Lunges

Lunges help work your lower body, mainly your glutes. You can warm up with some bodyweight lunges and then move on to using dumbbells. Once you have advanced, you can try certain variations such as walking and reverse lunges.

Squats

A squat is the best exercise you can do for your core and your lower body. Most bodybuilders swear by the power of squats in helping you tone your body. Make sure that your knees do not go beyond your toes and that you go down to a 90-degree angle. You can keep adding weights once you start getting comfortable.

Planks

Planks help strengthen the muscles in your back, your torso, and even your chest and shoulders. This exercise can be done without any equipment at all, and you can keep increasing your time interval in the future as you progress.

It is a myth that you can not get fit at home. Doing only 30 minutes of strength training 2-3 times a week can help build lean muscle mass and boost your metabolism tremendously.