Whether your fitness goal is to either lose weight or put on more muscle or build lean muscle weight training or strength training is an important part that can not be ignored.
I agree if your goal is to lose weight then cardio workouts are more beneficial to burn fat but strength training is just as important to help build stronger muscles, better posture, increase metabolism among many other benefits of strength training. Also, women, you don’t have to worry about looking bulky because strength training just like any other workout routine strength training can be customized as per your goals.
Another major misconception that you need all the fancy gym machines for weight training, while machines are great for beginners starting out for the first time the resistance provided by machines is much lower than one can experience with a set of dumbbells or barbells of the same weight. When working out at home body weight exercises along with dumbbell and barbells exercises is all you need.
If you are starting off after a long time spends 2-3 weeks on conditioning your muscles before starting off with this weight training program to avoid the risk of an injury.
So, let’s get started? The strength training routine I have mentioned below is a 5-days a week workout routine each stretching to 40-45 minutes. Each day we target a major muscle group and minor muscle group, this helps to target specific muscles and see better results. Complete 3 sets of 12, 10 and 8 reps of each exercise increasing weights with each set. Make sure to spend at least 5 – 10 minutes stretching and warming up before lifting weights. A 5 – 10 minutes jog coupled with sprint on is a good way to get your heart pumping.
Day 1 – Chest & Triceps
Note: You can alternate bench press with dumbbell and barbell in subsequent weeks.
Day 2 – Back & Biceps
- Bent-over barbell row
- One-handed dumbbell bench row
- T-Bar row
- Upright row
- Dumbbell Biceps curl
- Wide grip barbell curl
Note: If you have access to pull up bar substitute 3 sets of pull-ups with the upright row.
Day 3 – Legs
Day 4 – Arms & Core
- Close grip barbell curl
- Incline bench dumbbell curl
- Concentration curls
- Skull crusher
- Farmer’s walk
- Dumbbell bicep reverse curl
Day 5 – Shoulders & Core
- Military press
- Dumbbell bench press
- Lateral raise
- Front raise
- Dumbbell bent over rear delt flyes
- Side twist
- Leg Raise
That completes your strength training routine to build lean muscle or to bulk up. However, workouts are just a small part you need to get right to reach your fitness goals, make sure you follow a diet that compliments your goals and get enough rest for your muscles to repair themselves.
Fitness is a huge commitment that should find a place in your busy schedule, but there are phases when that seems impossible. Working out at home is a great way to make sure you don’t miss workouts and exercise as per your convenience. Fitness equipment is expensive if you are just starting to working out at home rent fitness equipment before making the investment of building an at-home gym.
So go ahead, get sweating and start shedding. If you liked what you read, share it with your workout partners and share your strength training experiences with me in the comments section below. To read more about fitness and at home workouts visit here.