how to do weight training at home

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Stand with your feet hip- to shoulder-width apart,holding a dumbbell in each hand.Brace your core,push your hips back,bend your knees slightly,and lower your torso until it nearly parallel to the floor.Let the dumbbells hang at arms length with your palms facing back. Engage your shoulder blades to keep your shoulders pulled back (i.e.,don hunch). This is the starting position.Without moving your torso,and while keeping your chin and elbows tucked and back flat,row the weights to the outsides of your ribcage as you squeeze your shoulder blades …Pause,and then lower the weights back to the starting position.

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You can start strength training at home with no-equipment exercises ?you might be surprised how challenging a bodyweight workout can be! If you commit to this style of training, you might also decide to get a few pieces of home gym equipment.

For example, if you look at our Beginner Bodyweight Workout, you complete one set of each exercise and then moving directly onto the next exercise. 1 20 body weight squats. 2 10 push ups. 3 20 walking lunges. 4 10 dumbbell rows (using a gallon milk jug). 5 15 second plank. 6 … (2 more items)

As with gym-based training, proper nutrition and recovery will help to maximise your training, helping you to build strength and progress your fitness. There is a range of strength-focused at-home programs on Sweat that you can try, including PWR at Home, LIFTING at Home, FIERCE at Home and High Intensity Strength at Home with Cass .

Form and technique should be top of mind during any fitness routine, but are especially important when weight training at home. One of the downsides to lifting from home is that usually there isn’t anyone there to tell you when you are compromising your form by trying to do too much, says Savage.