Weight Lifting at Home

With the cost of a gym membership and other inconveniences, weight lifting at home has become an attractive option to many fitness enthusiasts. After waking up early, working for eight plus hours, driving back and forth, and raising a family, exercising is likely the last thing you want to do when you get home. Luckily, you can create a simple home gym that won’t cost you a fortune, and will keep you in shape year-round.


A basic set of dumbbells can be enough to work every major muscle group. Simply find a set of dumbbells in your desired weight range, and try these moves to work your entire body:


For this muscle group, you don’t even need the dumbbells. Push ups are one of, if not the best exercises you can do for your pectorals. Push ups can be done normally, or with the modification with your knees on the floor.


Rows are a great home exercise for the back. Lean forward at a 45-degree angle, holding a dumbbell in each hand. Contract your back muscles while lifting the weights to your torso. Return to the start position. This represents one set.


To work your shoulders, try military presses. Sit in a chair with your back straight against the chair. Bring the dumbbells to shoulder heiht with your elbows out and palms facing outward. While keeping your abs tight, push the weights overhead, but do not lock your elbows. Pause briefly then return to the start position.


Curls are one of the most basic, yet effective exercises for your biceps. There are many different variations of curls, including basic curls, preacher curls, reverse grip curls, concentration curls, and others that are based on grip space.


Dumbbell extensions are a great choice for a home workout if you don’t own a bench. Even if you don’t have a bench, you can use a chair to do tricep dips.


Since dumbbell squats work the quadriceps as well as the glutes, they are a great option. Stand with your feet shoulder width apart and a dumbbell in each hand. Bend down as if you were about to sit in a chair, and return to the start position. Be sure to keep your back straight and head forward throughout the movement.


To work the hamstrings, try dumbbell lunges. Hold a weight in each hand, and step forward with one foot, while leaving the other stationary. Be sure to get a good stretch from the movement. Return to the start position and repeat with opposite leg.



Hold a dumbbell in each hand, then raise your body upward onto your toes. Hold this position for a count of one while focusing on flexing the calf muscle. Return to the start position and repeat the movement until failure.


The wonderful thing about abdominal exercises is that many don’t require any equipment at all. Crunches and/or sit ups are a great exercise to tone the abs.

Another option in home weight lifting is resistance bands. These bands also allow many different exercises for every muscle group, and are an excellent space saver.

With the obligations of everyday living, it can be easy to push exercise to the bottom of your priority list. However, a simple, affordable dumbbell set or set of resistance bands can be enough to get you the body you’ve always wanted right at home!


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