Sometimes it makes sense to exercise at home. Whether you’re too tired to hit the gym or don’t have time to travel, weight training at home can help you stay on track with your fitness goals. exercise at home It can also be as effective as the gym, as long as you stick to your routine.
But while home training is convenient, we know it’s not always easy. That’s why this guide will help perfect your home weight training routine. We interviewed experts about how to train like a pro from the comfort of your living room and asked them what equipment they should be using.
Benefits of Home Weight Training
Weight training has several health benefits; it speeds up metabolism, improves heart health, and prevents bone loss in old age. It’s great to do this at home because it’s cheap and convenient.
Lifting weights at home also means you can create a gym full of equipment you need. You never have to compromise with dumbbells that are the wrong shape or weight—and you never have to wait for the machine to release.
As Charlotte Brown, Personal Trainer and Fitness Specialist innermostSays: “Doing weight training at home allows you to learn and improve more because you don’t feel like you have the judgment of others, so don’t be afraid to make mistakes.”
Of course, lifting weights at home also has some disadvantages. On the one hand, it requires you to take extra safety precautions, especially if you are a beginner. Also, you have fewer options for equipment compared to a gym.
What equipment do you need?
If you want to build a decent home gym, you need some basics. Here’s what the pros recommend:
space: You need a decent workout space. While this may not exactly count as “equipment,” having enough space is essential for your comfort and safety if you plan to lift weights at home.
dumbbel: Every home weight gym needs several sets of dumbbells. Dumbbells are versatile weights that are great for a variety of weightlifting exercises. We recommend buying a variety of different dumbbells so you can mix up your routine and add extra weight as you get stronger.or get some cheap adjustable dumbbellswhich allows you to change the weight of a single collection.
Kettlebell: In addition to dumbbells, invest in kettlebells to target areas like the hip flexors and quadriceps during your weightlifting routine.
Resistance Bands: add one of best resistance band Doing weight training at home is a great way to increase the intensity and target deeper muscles when lifting weights.
bench: If you have the space, you may want to invest in an adjustable bench so you can enhance the quality and variety of home workouts.
Mirror: This is useful for checking your form. You can also try filming yourself to notice poor posture habits.
Gloves: We recommend purchasing a pair of training gloves for weightlifting to protect your hands and wrists.
pad: To stay safe (and protect your floor) while lifting weights at home, it’s best to use a weight mat.You may also want to choose one of these best yoga mat Also great for your post-workout stretches.
How to perfect your form
Once you have your equipment, you can start lifting weights. However, when lifting weights at home, it is important to pay attention to your form. Bad form can lead to injuries because no one can check you and you need to be vigilant.
Paul Jenkins, Athletic Coach and Founder DNA Leansays, “All weightlifting exercises consist of two distinct phases. One half is called the concentric (positive) phase, in which skeletal muscle fibers (myofibrils) contract and shorten in length to lift the weight against gravitational inertia. The other half is Called the eccentric (negative) phase of movement, in which skeletal muscle fibers (myofibrils) expand and lengthen as weight decreases.”
Jenkins explains that it’s important to control your weight when you’re losing weight. “Putting down a weight without control and then trying to lift it under inertia can ‘twist’ the muscle and inadvertently cause a muscle strain or tear,” he said.
He also recommends using explosive, powerful movements on the way back: “This explosive lift targets fast-twitch muscle fibers,” he says.
Most importantly, Brown says you should warm up frequently and keep your core engaged during your workout. Remember that posture is key when moving; it is better to travel slowly and steadily with lighter weights than to lift weights that are too heavy for you.
Lifting weights at home is a great way to save time and money—plus, privacy can even lead to a better workout. While lifting weights at home has many advantages, it’s important to pay close attention to the equipment you use and your form when you’re exercising alone.