Strength training workout plan to exercise at home
Isn’t resistance training for athletes/body builders?
No, it is recommended for all adults!
Exercise, for a lot of us, begins and stops at walking or jogging! Walking and jogging are aerobic exercises, and we associate strength training with bodybuilding!
But, world experts on fitness (WHO, ACSM, CDC etc.) recommend strength training for all adults, because it helps in not only building or gaining muscle mass (as for body builders) but also in toning (or recruiting/strengthening) your muscle mass, so that you can retain strength and do more types of work
What are the benefits of strength training?
- Helps in losing fat and gaining muscle
- Helps preserve functionality and bone mass
- Increases the body’s Basal Metabolic Rate for hours after the actual bout of exercise, thus increasing your calorie burning
Doesn’t one need to go to gym for strength training?
Resistance exercise can be successfully done at home, without any weights and presses, using only your body weight!
Training with weights, bands or machines usually needs supervision, especially at the beginning, therefore we recommend beginning resistance training at home using your own bodyweight
How to begin strength training exercise at home?
The experts recommend 2-3 sessions of strength training per week, with at least a gap of 48 hours in between. In one session, you should train all major groups of muscles
|Exercises covering all major groups, to be done in one set|
|Muscle group||Mode of exercise|
|Body weight||Free weight||Machine based|
|1||Chest||Push-ups||Supine bench press||Seated chest press|
|2||Back||Pull-ups||Bent over barbell rows||Lat pulldown|
|3||Shoulders||Arm circles||Dumbbell lateral raise||Shoulder press|
|4||Biceps||Reverse grip pull ups||Barbell/dumbbell curls||Cable curls|
|5||Triceps||Dips||Dumbbell kick-backs||Press downs|
|6||Abdomen||Crunches, Prone planks||Weighted crunches||Seated abs machine|
|7||Quadriceps||Body weight lunges||Back squats||Leg extension|
|8||Hamstrings||Hip ups||Stiff-leg dead lifts||Leg curls|
- Do proper warm-up for a few minutes
- For the first three weeks, do one set of the above exercises, which means 12 to 15 repetitions of each exercise at a comfortable effort level
- Initial muscle soreness is expected when beginning resistance exercise and tendons and ligaments need a few weeks training to adjust to the training
- If you feel pain or nausea, you are probably doing it wrong. Focus on correcting your technique before progressing
- Over the next few weeks (3-6 weeks) to two to three sets of 12 to 15 repetitions
- Allow at least three minutes of rest between sets to avoid burnout/injuries
- Once you achieve this, increase the effort level, such that you feel fatigued doing 8-12 repetition of each exercise
- Use ‘cool down’ techniques after each routine
CHECK OUT: Our references for exercise recommendations