A home routine for weight lifting is one of the best ways to torch stubborn fat and build quality lean muscle. You don’t need an expensive gym membership or complicated, bulky weight machine to get in shape. With a few sets of dumbbells, some strength bands, and your body weight, you can design a great full body strength-training program without ever leaving your home.
When choosing weight training equipment for home, you must take several things into consideration:
- Storage space
- Area for working out
- Amount of weight you can comfortably lift
- Type of exercise you will perform
You must first figure out where you plan to store your equipment. If you live in a small space, then find equipment that will fit under your bed or in the corner of a room. You also must find space to workout. A smaller space will mean you need less equipment getting in the way of your routine.
Think about how much weight you can lift before you buy equipment. You may want a variety of dumbbells in 3 different weights, and exercise bands of 2 or more weights. Both work great for any form of exercise. Remember that larger muscle groups require more weight.
Planning your Training
Your weight lifting workouts should work every muscle group at least once per week. It is ideal to design a program that works your full body three times per week for 45 minutes to 1 hour. Full body workouts are best for those who are not into bodybuilding or competitive fitness.
Your full body workout should work each muscle group during a session. Complex and compound exercises work well because they work more than one joint at a time. This means that you train more muscles in less time. Some of the best compound exercises are:
- Push press
- Back squat
- Dumbbell shoulder press
- Dumbbell row
- Push ups
- Pull ups
A Routine that Works
Your weight lifting routine should consist of several compound movements, supplemented with isolated movements. Determining your sets and reps is another important element for your training.
Reps are the number of times you perform an exercise in a set. A set is the number of times you complete your reps for the exercise. An example of a full body routine is:
Dumbbell back squat: 3 sets 8 reps, rest 60 seconds between sets
Exercise band shoulder press: 3 sets 10 reps, rest 60 seconds
Dumbbell deadlift: 3 sets 8 reps, rest 60 seconds between sets
Push-ups: 3 sets 10 reps, rest 60 seconds
Dumbbell rows: 3 sets 8 reps, rest 60 seconds
Russian twists: 3 sets 16 reps, rest 60 seconds
Full body weight lifting workouts provide a great source of cardiovascular exercise because you are using your entire body throughout the duration of your training. You may also incorporate cardio exercise into your routine by performing interval training, plyometrics, or circuit training.
Remember to start at a moderate intensity with any training. Form takes precedent over the amount of weight you use. Learn proper techniques and gradually increase the intensity of your training as you grow stronger and more comfortable with your routine.