Strength Training at Home

Strength training exercises help to reduce fats, increase lean muscle mass, and burn calories more efficiently. Although it is commonly believed that these exercises should only be performed in the gym, they can be efficiently performed even at home or in any safe open area.

Strength training routines strengthen the muscles and the bones, reduce the incidence of osteoporosis in women, and prevent fractures in general. These can help in controlling the blood pressure, as well as maintaining the blood sugar and cholesterol levels. These help stabilize the joints, thereby helping in better balance of the body.

Lastly, these make the lower back strong and thus help in eliminating any back pain that a person might be experiencing. The following tips will be helpful for performing strength exercises at home.

There are a few things that you should keep in mind:
• It is very important to warm up your body before performing any exercise. Therefore, do some flexibility exercises and ten minutes of cardio such as running on the spot.

• Begin with weights you are comfortable lifting. You may increase the weights gradually.
• One set means eight to twelve repetitions. Start by lifting the weight for one set. Take a break for one minute and then start the second set, though initially, one set is more than enough.

• Strength training should always be accompanied by proper breathing technique to be truly effective. The thumb rule is: exhale when lifting the weight and inhale while lowering it down.
• Do not arch your back when lifting weights as it may lead to an injury.
• After the workout, perform stretching exercises to relax your body.

Following are the exercises that can be performed at home.

• Lie down on a mat. Hold the barbells with straight arms over your chest.
• Slightly bend your elbows and bring down your arms, till the weights and the chest are at the same level.
• Come back to the original position, i.e., weights straight over the chest. Do one or two sets, according to your comfort level.

• Stand straight with the feet shoulder-width apart. Hold barbells at thigh level with your palms facing the thighs.
• Slowly bend the elbows and bring the weights near your collarbone. Both the elbows should be at shoulder level.
• Lower the weights slowly. Do 1 - 2 sets.

• Stand straight with your feet shoulder-width apart. Hold the barbells in your hands at the side of the thighs.
• Slowly bend your elbows and lift the weights to shoulder level.
• Come back to the original position. Do one set.

• Lie on your belly with your hands behind your head.
• Lift your chest, as well as your feet a few inches above the floor in such a way that you feel a slight pressure on your lower back.
• Again come back to original position. Repeat the exercise twelve times.

• Lie on your back on a floor mat. Keep your hands behind your head with elbows out.
• Bring both your knees close to your chest. Straighten your right leg and simultaneously twist your body to bring the right elbow and the left knee close.
• Now, straighten up your left leg and twist your body to bring your left elbow and right knee closer. Do 2 - 3 sets of this exercise.

• Start with standing straight and holding barbells in both the hands.
• Slowly, lower your back as if you are going to sit on a chair.
• Lower your back as much as you can and then come up. Do one set of this exercise.

These exercises, besides being useful for the body, have many psychological benefits too. It makes a person fitter and leaner, thereby adding to his confidence, self-esteem, and overall personality.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.