Are you one of those who thought that strength training or weight training are solely designed for those who go to the gym? Did you think that using weights at home is simply impossible?
Well, let us bust these myths! Strength training is a very versatile form of working out and can be done at home without a wide range of equipment. All you will need are dumbbells and kettlebells. Some people might also invest in resistance bands and if you choose to do the same, you will not be disappointed. We will give you a workout routine that uses dumbbells and kettlebells. Feel free to customise the workout according to your convenience.
What we would like to point out is that no matter what your workout routine is, warming up and cooling down are extremely crucial. They prevent injuries and fatigue. Further, breathing pattern, form, posture, reps and sets, all of these are equally important.
Lastly, do not let your comfort zone limit you. Try and move past your boundaries optimally, that is, without getting overboard with it. You will see drastic changes if you learn how to shock your muscles every now and then. Also, diet is very important and staying hydrated helps you stay energised before, during and after the session.
Now, let us look at a strength-training workout with weights that can be done at home:
Step 1: Stand with your feet about hip-width apart. Hold a dumbbell in each hand and keep your arms by your side. Your palms must face forward.
Step 2: Without bending your elbows, raise both your arms sideways. Your palms will face forward throughout the set. Go until you feel a pull.
Step 3: Lower the dumbbells back down to the initial position and repeat.
Do 2 sets of 15 reps each.
Squat, Curl and Press
Step 1: Stand with your feet hip-width apart and hold a dumbbell in each hand. Your palms will face your body.
Step 2: Lower your body down by bending your knees and go down until your thighs are parallel to the floor.
Step 3: Push through your feet to get back to the initial position and simultaneously bend your elbows to curl the dumbbells up to bring them to your shoulder level with your palms facing your body.
Step 4: Next, extend your hands over your head with your palms facing out to do an overhead press.
Step 5: Lower it back down and repeat,
Do 2 sets of 15 reps each.
Step 1: Stand with a dumbbell in each hand and place your feet about shoulder width apart. Keep your arms by your side.
Step 2: Put your right leg in front and bend your knees such that they are bent at a 90-degree angle. Your right thigh should be parallel to the ground and your left knee should touch the floor.
Step 3: Get back up by pulling your right leg to the initial position. Repeat the same motion for your left leg. This makes 1 rep.
Do 2 sets of 20 reps each.
Step 1: Hold a kettlebell with both your hands. Keep your feet about hip-width apart and let the kettlebell swing between your legs with your arms extended downwards in front of you.
Step 2: Bend your knees a little to swing the kettlebell to the back from in between your legs. Push your hips back as you do it.
Step 3: Thrust your hips forward and straighten your knees to swing the kettlebell up in front of you. Go until your arms are almost parallel to the floor.
Step 4: Swing it back to the initial position and repeat.
Do this exercise for 2 minutes with a break in the middle.
Also, read 5 Best Kettlebell Workouts To Build Muscle
Step 1: Sit on a chair and hold a dumbbell with both hands. Extend your hands over your head and hold the dumbbell firmly such that your palms are facing the ceiling.
Step 2: Keep your back straight and your upper arms close to your ears.
Step 3: Bend your elbows and lower the dumbbell down towards your lower back. Do not move your upper arms for this exercise and go until your forearms are close to your biceps.
Step 4: Get back to the initial position and repeat.
Step 1: Hold a dumbbell in each hand and get down in the plank position with your arms extended under your shoulder, your body aligned in a straight line and well balanced on your toes and palms.
Step 2: Engage your core and swing your left arm up toward the ceiling. As you extend your arm up, keep your eyes glued on the dumbbell. You will have to twist your torso but make sure that you keep it stabilised
Step 3: Get back to the initial position and repeat for the other side. This makes 1 rep.
Do 2 sets of 12 reps each. Plank in itself is extremely effective when it comes to losing weight and enhancing core strength. You can also try the renegade row, which is a plank variation done with dumbbells. Do not forget to keep your hips perfectly stable. Do not push it up and do maintain your posture.