Strength Training at Home

Strength Training at Home

Congratulations! You just made the best decision of your life! Well maybe not the best, but one of the best. If you’re not sure why strength training is one of the best decisions you can make for your overall physical wellbeing. Check out the list of potential benefits you can expect from a well-made strength training program.

1. You will get stronger!

Muscular strength is an essential part of everyday life. Getting out of bed, getting up off the floor, climbing stairs, and carrying groceries are just a few of the essential tasks your muscles will need to have the strength to perform throughout your life. While some may think that strength training is only for those who want to get better at power lifting or Olympic lifting, strength training should be perceived as a necessary component of anyone’s exercise program. This is especially important for older populations who struggle age related muscle loss. The good news is, no matter your age, starting a strength training program now will help you get stronger.

2. Helps protect against bone loss and reduction in muscle mass!

Turns out muscle is not the only thing in your body that responds well to strength training. Your bones will also benefit from the additional force placed upon them during your strength training workouts. You also don’t need to spend hours in the gym every day to see progress. As little as 30 minutes twice per week of strength training can help you build and maintain healthy levels of bone mineral density and muscle mass.

3. You will have an easier time keeping the weight you lost from coming back!

Burning calories by participating in cardio activities is a great way to help you achieve your weight loss goals. Strength training however helps you keep the weight off in more than one way. The first way happens after you strength train. After you strength train, your body requires energy to repair the muscle issue. This increases your body’s metabolism and helps you burn more calories even while you are resting. The second way strength training helps you keep the weight form coming back is through the development of new muscle tissue. When you strength train in a specific way, your body responds by building new muscle tissue. This muscle tissue is metabolically active. That means that it requires energy to function. The more muscle you have the more calorie burning potential.

4. Strength training helps you stay nimble!

Stronger muscles will also benefit your posture, balance, and coordination. This is especially important for older populations who show larger decrease in muscle mass and are at a greater risk of falling. Some studies have shown that risk of falling can be reduced by as much as 40% in those individuals who participate in regular strength training compared to those who don’t.

5. You get a mood boost!

When you strength train, you will see a boost in your bodies happy hormones. Endorphins are released by your brain when you strength train and will help you increase your energy levels and give your mood a boost.

Now that you know how great strength training is, you may be wondering what’s the best way to get started. If you were able to check our previous articles on weight training for the new year, and how to start free weight training you should have a good base for starting a strength training program with the equipment you have in your home gym. But what if you don’t have any home gym equipment? You should get some! Check out the strength training starter pack below. If you don’t have any equipment and want to get started, you can begin a simple strength training routine using only body weight exercises. You can also use items around your home to perform great strength training exercises.

Bodyweight Strength Training Exercises

  • Squats
  • Push up
  • Lunges
  • Plank
  • Pull Ups
  • Sit Ups

Around the house strength training exercises

  • Chair Dips
  • Stair Step Ups
  • Incline Couch Push ups
  • Table Body Rows
  • Soup Can Lateral Raises
  • Milk Jug Bicep Curls

Using the general recommendation stated earlier, all you need to do to get started with your strength training program is to set aside 30 minutes twice per week to complete an exercise per major muscle group. If you are new to strength training, you should aim for completing 2 sets of 15 reps for each exercise. Complete each exercise in order. Rest 30-60 seconds between each set.  Check out this example strength endurance program.

Monday

Full Body Workout #1

Body Weight Squats - 2 sets of 15 reps
Push Ups - 2 sets of 15 reps
Bent Over Single Arm Milk Jug Rows - 2 sets of 15 reps
Chair Dips - 2 sets of 15 reps
Sit Ups - 2 sets of 15 reps

Thursday

Full Body Workout #2

Body Weight Lunges - 2 sets of 15 reps
Incline Couch Push Ups - 2 sets of 15 reps
Table Body Rows - 2 sets of 15 reps
Single Arm Milk Jug Overhead Press - 2 sets of 15 reps
Planks - 2 sets of 30-60 seconds

One of the keys to making progress with strength training is to continue to add progressive overload. Progressive overload can be simplified to mean you need to push yourself! I you are not adding a way to progressively overload your muscles, they will stop increasing in their size and strength. There are many way to add progressive overload to your strength training program. A few obvious ones would be increasing the amount of weight you are lifting while decreasing the number of reps. Adding more workout days, increasing the number of exercise per muscle group, and changing the type of exercises performed are just a few of the many ways to ensure that you don’t reach a plateau. If you are curious about what other good strength training workouts and equipment might be a good fit for your strength training journey, check out the workouts on our YouTube channel and some of our strength training equipment on our website. Click the links below for more great info on strength training.

Example Workouts:

Upper Body Strength

Lower Body Circuit

Full Body Strength Workout

Barbell Complex Workout

Upper Body Training

Lower Body Training

Strength Training Technique:

Barbell Squat

Barbell Bent Over Row

Upper Body Training

Barbell Deadlift

Strength Training Starter Pack Under $200

dumbbell

Vinyl Dumbbell Set

bench

Heavy Duty Bench

doorway bar

Doorway Chin Up Bar

yoga mat

Yoga Mat

gym ball

Anti-Burst Gym Ball

 

“High‐Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial”. The American Society for Bone and Mineral Research, 2017, https://asbmr.onlinelibrary.wiley.com/doi/full/10.1002/jbmr.3284. Accessed 7 April. 2020.

“Community-based group exercise improves balance and reduces falls in at-risk older people: a randomised controlled trial”. US National Library of Medicine National Institutes of Health, 2003, https://www.ncbi.nlm.nih.gov/pubmed/12851185/. Accessed 7 April. 2020.

“The Benefits of Exercise for the Clinically Depressed”. US National Library of MedicineNational Institutes of Health, 2004, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/. Accessed 7 April. 2020.

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