How to start strength training at home

How to start strength training at home

Want to start exercising but don't feel like going to a crowded gym? Then you can, of course, work out at home. With the right equipment, you can also train effectively at home. The biggest advantage of working out at home is, of course, that you no longer have to leave the house for a workout. This saves a lot of time. Plus, you don't have to worry about opening hours and class times. You can simply work out whenever it suits you.

Training schedule for beginners

Planning to start exercising but unsure how to go about it? We've got you covered. Below, we've put together a beginner's workout plan. This home fitness plan primarily consists of strength exercises, but it's recommended to also include regular cardio. You don't need any special equipment for this. Cardio workouts are also perfectly suitable outdoors. For example, you can walk, cycle, or run briskly for an hour.

This is what you need to start training at home

Do you need much to start training at home? No. All you need is a weight bench and a set of adjustable dumbbells. This is all you need to follow the plan below. After a few weeks or months of strength training, you'll notice you get stronger. A barbell set with free weights can be helpful in this case.

Three strength workouts

The beginner's workout plan includes three strength training sessions. Each session lasts about 45 minutes. Always take a day off after a day of training to allow your muscles to recover. On rest days, you can do cardio. Before each workout, make sure to warm up. Do some stretching exercises, a few jumping jacks, or jump rope for a minute. By alternating strength training with cardio, you'll not only train your muscles but also ensure you stay in top shape and burn calories faster.

The abdominal muscles are also addressed

The plan also takes into account training your abdominal muscles. They are indirectly targeted in various exercises, such as squats, standing shoulder presses, and pushups. These exercises use your abdominal muscles to maintain balance. Want to give your abs some extra attention? There are, of course, plenty of exercises you can do, such as crunches, planks, and leg raises.

All muscle groups are involved

Each workout consists of specific exercises for one or two muscle groups. This complete workout routine works every muscle group, so by the end of the week, you'll have trained your entire body. Almost all exercises in the routine are performed with dumbbells, but some can also be performed with a barbell.

Beginner's strength training schedule

Monday - Strength exercises for the shoulders and arms

Begin this strength workout with a short, ten-minute warm-up. Then perform the following exercises:

Three sets of twelve Arnold presses

Three of twelve side raises

Three sets of twelve standing dumbbell shoulder presses

Four sets of ten standing alternate dumbbell curls

Four sets of ten Zottman curls

Three sets of fifteen triceps extensions

Three sets of ten diamond push-ups

Always take a short one-minute break after each set.

Wednesday - leg strength exercises

Start with a light 10-minute warm-up. Then perform the following exercises:

Three sets of 15 goblet squats

Four sets of 10 dumbbell lunges with 5 repetitions per leg

Four sets of 10 dumbbell step ups, performing 5 repetitions per leg

Three sets of 10 jump squats

Five sets of eight dumbbell deadlifts

Four sets of fifteen standing calf raises with dumbbells

Always take a short one-minute break after each set.

Friday - Chest and Back Strength Exercises

Start your workout with a light warm-up to warm up your muscles.

Three sets of twenty push-ups

Three sets of twelve dumbbell flyes

Five sets of ten dumbbell pullovers

Three sets of twelve dumbbell floor presses

Five sets of ten dumbbell arm rows, performing five repetitions per arm

Three sets of fifteen dumbbell bent-over raises

Always take a short one-minute break after each set.

Targeted abdominal exercises

After each workout, you can give your abs a targeted workout. This can be done by performing the following exercises:

Three sets of ten hanging leg raises

Three sets of twenty crunches

Five planks of twenty seconds each

You'll achieve the best results by eating a healthy and varied diet and drinking at least one and a half liters of water a day. With a healthy diet and good workouts, it's possible to get in top shape from your own home gym. Supplement your diet with supplements and protein shakes if needed.

Easily create your own home gym

Want to start working out at home? Easily create your own home gym with an adjustable weight bench, a dumbbell set, or a starter set. This will allow you to perform all the exercises from the beginner's workout routine effectively. Planning to add cardio to your strength training routine? Expand your home fitness with cardio equipment, such as a stationary bike with a training computer or a cross trainer.

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