Don’t wait for the gyms to reopen to start working out with weights. Starting a weight training or strength training routine at home is easier now more than ever. Due to the COVID-19 pandemic, your exercise routine might be affected and it makes sense to work out at home, especially when you’re at home all day.
If you don’t have the necessary equipment, buy dumbbells online along with exercise mats, kettlebells, resistance bands, and just about anything you need to work out. Now, if you have not been regular with your exercise routine for a while, you need to take it slow because weight training is strenuous. Check out FITCOACH – AI-based fitness coach – for dynamic workout recommendations and access to HD videos conducted by celebrity trainers.
How To Do Weight Training at Home
- Make a plan
When you workout at home, you have the flexibility to do what you please, which has its perks and some disadvantages as well. You can make your personal strength training regime to make the best use of the available equipment. However, having a plan is essential or you can get lost in a web of weight training exercises and routines. Ideally, begin with 30-45 minutes long sessions of full body workouts. Starting with the most common yet effective exercises – push-ups, squats, rows, etc. Don’t go for more than 10-12 reps in a set for the first few days.
- Introduce weights eventually
It is better to get used to the workout plan before adding weights to your resistance training program. Use dumbbells or kettlebells, etc. that challenge you but you’re comfortable with as well. You have to find a balance between too little and too much. Too little is when you don’t even break a sweat and too much where you find it hard to move on to the next set. More importantly, weights can affect your form if they’re too heavy for you. You should prioritize form over extra resistance.
- Don’t forget to challenge yourself
After having worked out with weights for 2 weeks or so, you can move on to a heavier set of weights. You will feel the need to so if you don’t feel challenged enough. After a while, the weights and number of reps start to feel much too easy for them to produce any desirable results. Increasing weights with each set is a good idea because it challenges your muscles quite well.
- Give yourself proper recovery time
Once you get your weight training routine into place, you need to get enough rest to allow the muscles to repair themselves. You can include a day of bodyweight workouts in your routine to give your body time off. Muscle soreness is to be expected but not more than 3 days. If it persists for longer, you’re probably working out too hard. Challenge yourself but don’t drive your muscles to the point of injury, which is counterproductive at best. Have a rest day after every 4-5 days of workouts and don’t even try to skip it. Including yoga classes in your routine is quite helpful as it focuses on stretching and deep breathing, which improve the functionality of the muscles and reduces the risk of injuries.
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