Home Workouts: Strength Training Programme For Beginners

Strength training, also known as weight or resistance training, is crucial for a balanced fitness routine. It not only enhances muscle strength but also improves endurance. At home, you can perform strength training using your body weight, free weights like dumbbells, resistance bands, or even resistance machines if available.

Pre-workout

Before diving into your workout, it's important to warm up for 5 to 10 minutes. This can involve brisk walking, jogging on the spot, or dynamic movements that engage major muscle groups, preparing your body for more intense exercises.

Benefits of strength training

Research indicates numerous health benefits associated with strength training. According to the Mayo Clinic, these benefits include:

Building lean muscle mass

Reducing body fat

Enhancing calorie burn efficiency, even post-exercise

Boosting metabolism, aiding in weight management

Increasing bone density and improving bone health

Effective bodyweight exercises

Bodyweight exercises are a great way to begin strength training without needing any equipment, aside from an exercise mat for comfort.

Lunges

If you're looking to exercise effectively target the lower body, including quadriceps, hamstrings, glutes, and calves.

To perform lunges:

Stand tall with feet shoulder-width apart.

Step forward with your right foot, lowering your hips until your right leg forms a 90-degree angle and your left knee nearly touches the ground.

Ensure your front knee doesn't extend past your toes.

Keep your torso upright and spine elongated.

Hold for 5 seconds, then return to the starting position and repeat with the left leg.

Perform 1–3 sets of 8–12 repetitions per leg.

Squat to overhead raise

This compound exercise works the glutes, legs, core, back, shoulders, and triceps. Beginners should start without weights, gradually adding dumbbells as strength improves.

To perform squat to overhead raises:

Stand with feet slightly wider than hips, arms at your sides.

Lower into a squat.

Press up to standing, simultaneously raising your arms overhead.

Return to the starting position.

Perform 1–3 sets of 8–12 repetitions.

Dumbbell shoulder press

The dumbbell shoulder press strengthens shoulders, arms, core, and chest.

To perform dumbbell shoulder presses:

Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward or toward your body.

Raise the dumbbells overhead until arms are fully extended.

Pause briefly, then lower the dumbbells back to shoulder height.

Perform 1–3 sets of 8–12 repetitions.

Use of resistance bands

For additional variety, resistance bands can be used to simulate weightlifting and add resistance to exercises, enhancing muscle engagement and growth.

Endurance, and health. Remember to progress at your own pace, gradually increasing intensity to continue challenging your muscles and preventing plateaus.