Why Home Workout?

Strength training also called weight training or resistance training, is an important part of any fitness routine. It helps make you stronger and also builds muscle endurance.

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With strength training, you move your body against some type of resistance, such as:

• Your body weight

• Free weights, like dumbbells or barbells

• Resistance bands, also known as resistance tubing or workout bands

• Resistance machines, like cable machines, single-exercise machines, or multi-gym systems

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Strength training is a versatile type of workout that you can do almost anywhere. While it’s a popular exercise option at many gyms, you can also build a robust strength training program that you can do in the comfort and privacy of your home.

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This article will help you understand what you need to get started with an at-home strength training routine, along with examples of exercises that you can include in your workout plan.

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What are the benefits of strength training?

Research has shown that strength training can benefit your health and fitness in many different ways. According to the Mayo Clinic, strength training may help:

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• build lean muscle mass

• reduce body fat

• burn calories more efficiently, even after you’ve exercised

• boost metabolism and make weight loss easier

• increase bone density and improve bone health

• boost flexibility and improve range of motion

• improve brain health and cognitive functions

• reduce the symptoms of many chronic conditions, including back pain, diabetes, arthritis, and heart disease

• improve posture, balance, and stability

• raise energy levels

• improve mood and overall sense of well-being

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What are the benefits of working out at home?

A home-based exercise routine can be a super easy and convenient way of fitting in a workout without having to hit the gym.

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Benefits: 

• It saves time. There’s no traveling or waiting for machines or equipment.

• It’s low cost. There are no gym fees or expensive equipment needed.

• Work out anytime. You can exercise on your own schedule, no matter the time of day or night.

• Privacy. You can work out without feeling self-conscious.

• Go at your own pace. There’s no pressure to keep up with those around you or to push yourself beyond what’s comfortable.

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Getting started 

Once you’re ready to start putting together your strength training workout, the first step is to find a place in your home where you can exercise comfortably. You’ll want to find an area that has enough room for you to move your arms and legs freely.

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You don’t need to invest in much equipment, but if you do want to purchase a few items, here are some that may be helpful:

• an exercise mat

• resistance bands or tubing

• dumbbells

• a kettlebell

• a stability ball

• a medicine ball

Instead of using dumbbells or a kettlebell, you can improvise by using water bottles, sandbags, or canned goods in place of the weights.

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If you’re just getting started with strength training, you may want to find a strength training workout for beginners online. This can help you learn how to do different exercises with the right form, and also warm up and cool down correctly.

Start with a warmup

Before starting your workout, do a warmup routine for at least 5 to 10 minutes. This can include brisk walking, jogging on the spot, or movements that work your legs, arms, and other major muscle groups.

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Bodyweight strength training exercises

Once your muscles are warmed up and ready to move, you can start by doing a series of bodyweight exercises.

You don’t need any equipment for bodyweight exercises, except an exercise mat if the floor is too hard.

With each of these exercises, use smooth, steady, and controlled movements.

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