Strength training, also called weight training or resistance training, is a versatile type of exercise that you can do almost anywhere (wherever you can move your body against some type of resistance). While it’s a popular option at many gyms, you can do an effective workout at home using your body weight or basic equipment like dumbbells, resistance bands, or even household items like water bottles or canned goods.
Before starting your workout, aim to warm up for 5 to 10 minutes. This can include brisk walking, jogging on the spot, stretching, or movements that work your legs, arms, and other major muscle groups. Once you’re ready to go, there are plenty of exercises to choose from, including but not limited to the ones listed below.
Basic lunges:| | 1. Start by standing up tall, feet shoulder-width apart.
2. Step forward with your right foot, and lower your hips toward the floor until your right leg forms a 90-degree angle and your left knee is parallel to the floor. Make sure your front knee doesn’t go beyond your toes.
3. Lengthen your spine to keep your torso upright.
4. Hold this position for 5 seconds or longer.
5. Step your right foot back to meet your left, and repeat this movement with your left leg.
6. Repeat 10 to 12 times, then rest briefly and do another set. |
Lunge variations include walking lunges, jumping lunges, lunges with a torso twist, and side lunges.
Squat to overhead raise:| | 1. Stand with your feet slightly wider than your hips and your arms alongside your body.
2. Slowly lower your hips into a squat position.
3. Press up to return to standing, then raise your arms overhead.
4. Return to the starting position.
5. Do 1 to 3 sets of 8 to 12 repetitions. |
Once you can do this exercise with good form, you can add light dumbbells and increase the weight as you build strength.
Resistance band pull-apart:| | 1. Stand with your arms extended out in front of you at chest height.
2. Hold a resistance band tautly with both hands. The band should be parallel to the ground.
3. 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.
4. Squeeze your shoulder blades together, and keep your spine straight, then slowly return to the starting position.
5. Do 1 to 3 sets of 15 to 20 reps. |
A good goal to work toward is 30 to 45 minutes of strength training 2 to 3 times per week, starting with body weight exercises like lunges, squats, planks, and pushups before adding weights or resistance bands. However, it’s important to talk with your doctor or a certified personal trainer before starting a new workout routine if you have any health concerns or injuries. |
