Strength Training at Home

There are a large number of myths associated with strength training such as it is meant only for men and that women should not undertake it, it takes a lot of time and effort, it should be done only by body builders and that only the young should do strength training as it can injure the elderly. Let me tell you that these are all but figments of imagination of people who have no clue about strength training and its benefits. All it takes is twenty minutes of your time, thrice a week. Also, it can be done at home itself and you need not go to any gym for that. Given below are the benefits of strength training for the body, followed by some useful tips on undertaking this training at home.

Benefits

If a person follows regular strength training routines at home, it can be immensely useful to the body. It makes the muscles and the bones of the body strong. This reduces the incidence of osteoporosis in women and prevents fractures in general. It helps in controlling the blood pressure as well as maintaining the blood sugar levels on the body. It keeps the blood cholesterol levels in check too. It keeps the joints stable and thus helps in better balance. Lastly, strength training makes the lower back strong and thus helps in eliminating any back pain that a person might be experiencing.

Tips on Easy Strength Training

There are a few things that you should keep in mind.

• Before your exercise, it is very important to warm up. So do some flexibility exercises and ten minutes of cardio such as running on the spot.
• Begin with weights you are comfortable lifting. You may increase the weights gradually.
• One set means eight to twelve repetitions. Start lifting the weight for one set. Take a break for one minute and then start the second set, though initially one set is more than enough.
• Strength training should always be accompanied by proper breathing technique to be truly effective. Exhale when lifting the weight and inhale while lowering or bringing it down is the thumb rule.
• Do not arch your back when lifting weights otherwise it may result in an injury.
• After the workout, undertaking stretching exercises to cool down is equally important.

Now, let us begin with some strength training exercises at home.

Bench Press - Chest Muscles
Lie down on a mat. Hold the barbells with straight arms over your chest. Now, slightly bending your elbows, bring your arms down till the weights and the chest are at the same level. Come back to the original position i.e weights straight over the chest. Do one set or two of this exercise, according to your comfort level.

Upright Row - Upper Back Muscles
Stand straight with the feet shoulder width apart. Hold barbells at thigh level with your palms facing the thighs. Now bending the elbows, bring the weights near your collarbone. Both the elbows should be at shoulder level. Slowly, lower the weights. Do one-two sets.

Lateral Raise - Shoulder and Arm Muscles
Stand straight with your feet shoulder width apart. Hold the barbells in your hands at the side of the thighs. Now, bending your elbows, lift the weights to shoulder level. Come back to the original position. Do one set.

Back Extension - Lower Back Muscles
Lie on your belly with your hands behind your head. Now, lift your chest as well as your feet, a few inches above the floor in such a way that you feel a slight pressure on your lower back. Again come back to normal. Repeat the exercise twelve times.

Cycling - Abdominal Muscles
Lie on your back on a floor mat. Keep your hands behind your head with elbows out. Now, bring both your knees close to your chest. Straighten your right leg and simultaneously twist your body to bring the right elbow and the left knee close. Now, straighten up your left leg and twist your body to bring your left elbow and right knee closer. Do two-three sets of this exercise.

Squats - Leg Muscles
Start with standing straight and holding barbells in both hands. Slowly, lower your back as if you are going to sit on a chair. Lower your back as much as you can and then come up. Do one set of this exercise.

Strength training, besides being useful for the body, has many psychological benefits too. It makes a person fitter and leaner, thus adding to his confidence, self-esteem and overall personality. So what are you waiting for? Start with your own strength training routine from today!