Strength training is an important part of any fitness routine, as it helps increase muscle mass, improves bone density and boosts endurance. But, there are two common barriers to getting started in a strength-training program: a lack of time and the expense of equipment. But there are ways to get a great workout in at home with just one or two pieces of equipment.
One of the best ways to build strength without weights is to use bodyweight exercises. The exercises are simple and effective—and they can be performed anywhere. For example, a basic squat is a great lower-body and core exercise, and the repetition of the movements will increase your strength. You can also try other bodyweight exercises that target different areas of the body, such as pushups or burpees.
Another option is to use resistance bands, which are inexpensive and portable. These bands provide constant tension on the muscles and are a good alternative to dumbbells for people who can’t lift a lot of weight. However, just like with weights, it’s important to choose the right resistance level for your body and to focus on doing the movements correctly.
Using both bodyweight and resistance band exercises can help you develop total-body strength in the comfort of your own home. This type of strength training will allow you to progress to other forms of resistance equipment, such as dumbbells or barbells, when your strength increases.
It’s important to prioritize two to three days of strength training each week and to start by focusing on building fundamental movements and mastering your form before trying harder variations or adding weights. This will help you avoid injury and ensure you’re building the proper amount of muscle.
If you’re ready to add weights, be sure to invest in a set of quality dumbbells that are a comfortable height and width for your hands and feet. You can even consider investing in adjustable-weight dumbbells, which offer a range of poundages that can meet your fitness needs as you advance.
Another tip is to plan your workouts. Prioritize movements that will work all of your major muscle groups to improve overall strength and balance. This will make everyday tasks such as lifting a carry-on into the overhead bin or hauling heavy laundry up four flights of stairs feel less challenging.
Whether you want to start with the basics and work your way up to lifting weights, or you’re an experienced gym-goer who wants a quick, convenient at-home workout, there are plenty of options to help you build strength from the comfort of your own home. The most important thing is to commit to a regular routine and stay consistent.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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