Building muscle at home does not require expensive gym memberships or complicated machines – you just need to simply focus on proper technique to avoid injuries and do the right exercises for your body.
To keep up with weight training when you cannot make it to the gym, or just do not want to join one, read on about what you can do to stay fit.
Bodyweight Exercises
Bodyweight exercises, in which you use only your own weight to work out, are a great way for beginners to build strength. They are also suitable for experienced exercisers looking for low-maintenance strength workouts they can incorporate into their routine without the need for costly equipment or gym memberships.
Most bodyweight exercises are full-body movements, meaning that they engage multiple muscle groups simultaneously. Push-ups, mountain climbers, or plank are examples of exercises that engage multiple areas of your body while helping strengthen and stabilize your core at once (source: https://time.com/5585790/most-effective-exercise-move/).
Be mindful to follow proper form when performing each exercise to avoid injuries to your joints, muscles, or body. Be patient as you perform each movement slowly and control each rep – listen to what works for your body when deciding the number of repetitions in each set; generally, it is recommended to perform several sets of bodyweight exercises until fatigue sets in and you cannot complete more without losing proper form.
Besides adding new moves to your workouts, try switching up your bodyweight exercises for some variety and to reduce boredom. Try doing triceps kickbacks as one such bodyweight exercise: position yourself on the mat with hands beneath shoulders and knees below hips; straighten out right arm in front and extend left leg behind, to the point that they are both parallel with the floor, then hold for fifteen reps before returning both arms and legs back to the center position.
Dumbbell Exercises
Add weight training to your home workout with just a couple of dumbbell sets. There are numerous dumbbell exercises, that you can perform to target various muscle groups with dumbbells; from chest flies and back bent over rows to quadriceps and hamstrings. Once these larger muscle groups have been worked on, focus on targeting smaller ones such as the biceps and triceps for maximum effect.
Stand upright with feet shoulder-width apart, holding two dumbbells (or just one) with palms facing each other (or use just one for an advanced version). Starting slowly, curl the dumbbell up towards your shoulders with elbows close to your body, holding for one second before returning it back down into the starting position and repeating until the desired number of reps has been completed.
Stand with feet hip-to-shoulder width apart and a dumbbell in each hand, knees slightly bent. Slowly bend from your knees until your thighs are almost parallel with the ground while maintaining a flat upper back and core-braced position. Push off with one heel back into the starting position then repeat leading with the opposite leg.
Position the dumbbells at arm’s length behind you with palms facing one another and elbows tucked close to your body, with your palms touching each other and elbows close to your body. Press them overhead until they reach straight up above your shoulders before pausing before slowly lowering back to their starting positions.
Weighted Exercises
Weight training can help enhance muscle definition, bone and joint strength, and balance, and mobility – as well as increase metabolism – making it easier to achieve weight management. If your gym has closed due to the COVID-19 pandemic or you have altered your exercise regime for any other reason, adding some simple weighted exercises could be an effective way to add some intensity to your workouts.
Those new to weight training should begin with bodyweight exercises like planks, pushups, and squats, which target all major muscles. There are plenty of videos online that provide instructions on these movements for your home gym or just in the comfort of your living room. Alternatively, a personal trainer or group fitness instructor may show you how best to perform these movements for safe and effective exercise regimens.
The next step should be adding resistance through dumbbells, kettlebells, or resistance bands. Choose a weight that challenges but is still doable; aim for between 10-12 repetitions of each exercise per set with rest between sets as this allows your muscles to recover and recharge for further exertion.
Beginners looking for effective chest exercises will benefit from learning the lying dumbbell chest press, which targets the percs and anterior deltoids. As an alternative to using a chest press machine at home, this exercise involves lying on a flat bench with your arms outstretched at your sides while each hand holds onto one dumbbell; lift them slowly towards the ceiling until they touch then slowly lower back down again to the starting position.
Cardio Exercises
Most people associate cardio with running on the road or the treadmill; although these exercises are great ways to raise heart rates and build endurance, other forms of cardio exercises are also available to build muscle mass, burn body fat, and increase cardiovascular strength at home.
Before embarking on any exercise program, it is advisable to consult your physician to identify any restrictions or precautions you need to take with regard to your health conditions. Some medications, like blood pressure control pills, can change how hard you work out; making it hard to gauge intensity without using a pulse monitor.
If you do not already own or plan to purchase a heart rate monitor, there are still ways to accurately gauge your pulse. One option is to stand up with right hand on chest, and count heartbeats for 60 seconds using right hand as a guide; another way would be to take pulse using the index and middle fingers placed against the neck just below Adam’s apple for taking pulse readings.
When engaging in cardio exercises at home or the gym, always warm up first. Doing this will gradually raise your heart rate while increasing blood flow to muscles during workout, helping reduce the risk of injury while helping avoid cramps and soreness.
To build muscle at home, combine cardio workouts with resistance training sessions. Bodyweight exercises like push-ups and squats, as well as basic resistance moves from Pilates or yoga are an efficient, low-cost way of strengthening and toning muscle groups. To add an additional challenge, light dumbbells may also help.