Strength Training For Beginners – How You Can Start At Home In 2021
How to start Strength training from home?
Strength training is one of the best methods of reducing your weight while at the same time getting a great physique. When it comes to fitness, you’ll find that it is an always shifting landscape. Something is always beckoning to the home fitness enthusiast about better gains and easier losses.
If you need to lose fat and become fit to then some of the changes you need to make aren’t in the gym. Your entire lifestyle is important and small changes can make a big difference on the scales.
How to Start Workout From Home
There are plenty of reasons why you should get into a fitness regime. You feel great at the end of every session, you lose fat, become much more toned and get stronger ! Not to mention, people at work will go “Wow, looks like you’re working out!” every time they see you.
Whether your aim is to go from fat to fit or to gain muscle, this guide can help you out with it. Contained within this article are the best techniques you can use to help you work out smarter. The BroFist guide to fitness will provide you with a comprehensive manual compiled of the most effective and popular practices to reaching your aspirations and beyond. This online personal training have taken the best tips and gems of advice from popular fitness people and communities all around the world. Here is our recent expert roundup post in which 100 experts share their top 3 Workout motivation tips.
Fitness folks, goes without saying, are an energetic and enthusiastic group of individuals, all willing to share their knowledge. We believe that when people with a common goal come together, they become stronger, happier and healthier.
Strength Training for Beginners
One thing that has however stood the test of time is the regimen of strength training, also called resistance training. It is the process of putting your muscles against overcoming significant weight so it rebuilds stronger.
There are several articles that reinstate strength training at the top of the fitness pyramid. Let’s take a look at the benefits strength training offers.
Benefits of Strength Training
People generally feel that strength training is only for people like bodybuilders and weightlifters. But this isn’t true in the least. An average person derives a lot of significant advantages from weight training. These benefits also help influence the quality of the individual’s life.
- Protects your body, enhances your bone and muscle health.
- Strength training gets you stronger and fitter.
- Helps in losing weight and keeping weight off.
- Improves your posture and general body mechanics.
- Enhanced metabolism (more calories burnt) and better moods.
As you can see, there are a lot of tangible benefits for the individual when they pick up weight training. Plus there are several benefits to your mental health as well. If you haven’t picked up weight training this year, now is a good time to start!
The Legendary Guide to Fitness Workouts
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Strength Training for Beginners
The most important piece of advice to start you off with is this: do not overdo it! When you are getting into weight training, you will think that you should bench the weight of the Earth to attain your fitness goals. More than wrong, this is quite detrimental. You should give your body the time to get used to the amount of weight that you are going to deal with.
Now that we’ve got that out of the way, you need to focus on what are the regimens of exercise that you should get going on first. Since you are a beginner, you need to look at compound exercises with the basic movements that can give you the most bang for the buck. Think squats and deadlifts.
There is bound to be very little difference between a man’s and woman’s exercise routine except that the poundage may be lower.
Strength Training For Men
Getting stronger can help you a lot with your daily activities. Let’s give the guys a rundown of what is actually needed when you are looking to build muscle and reduce flab.
It pays to focus on exercises that work more than one muscle on your body. In this case, you need to concentrate on squat, deadlift, bench press and shoulder press. These are the ones that are going to build your body into a muscular symphony. These are great for building strength and can give you massive gains in relatively short span of time.
Barbells Come First
Also, there have been many people who are focused on what machines are able to do for them in the gym. But the reality is that barbells and dumbbells are the ones that are going to be sculpting your body. Even if you were a beginner, I would recommend that you start off with barbells rather than put up with machines.
Stick to Basics
A lot of times people overcomplicate things by going overboard with their assumptions. This is only going to hamper your training in the long run. What I mean by this is that a lot of people count the duration of their reps, for example, 2 seconds up and then down. This is not really required for building muscles. What you should be doing is keep lifting and pressing as much as your trainer you should.
No to Overdoing
We talked about this in an earlier section, when you’re dealing with heavy weights, care should be taken not to overdo it. Keep your workout to about 4 major lifts per workout. To prevent tiredness, keep your session short and push it to the maximum when you’re active. Coupled with these major lifts, you can add 2 assistance lifts which can supplement your major lift. Here, when you do more than necessary, you actually lessen the benefits.
Increase Intensity Gradually
There are a lot of instances where people hit a plateau a lot earlier than they were supposed to. This is not because they were loading less weights, but quite the opposite – they were loading more weights than they were supposed to. What you need to do there is to step back, take a deep breath in and breathe out your ego. Load weights with a bit less than your max. Do not increase your weights by more than 10 pounds at one time. You’ll find that you never plateau.
Strength Training for Women
These days a lot more women are open to the advantages of strength training. This is partly due to the busted myth that weight training causes you to bulk up. When it comes to weight training, the basics hold true for both men and women as well. The only thing women need to watch for is the right intensity and weights that are going to be used.
When it comes to weight training, you need to go heavy for a well-balanced physique. When it comes to finding the weight that you should be using, your trainer can give you a good idea about what you should be choosing. Too light and you just won’t get the burn. Too heavy and you aren’t doing yourself much of a favor.
Finding Your Rhythm and Intensity
Strength training comes down to getting the right intensity and the rhythm going. This means that it will take some time for you to get that right mix of elements going. Your personal intensity level is something that can easily be quantified. When you get used to lifting weights, you know exactly how many reps of the exercise movement you can do. You need to max that out and make sure that you’re doing the most you can.
Strength Training With Splits
Splits is what you call when you train only your lower or upper body in a day. To be honest, this is the only split exercise that should exist. What splits do is that they increase the effective time rested between different muscles so they can grow effectively. This is a very important aspect of fitness as most people do not gain their picks because of stressing their muscle too much.
Add to this what you read above in the men’s section and you should be good to go. Always remember that it isn’t about the ego and the weight. It’s about getting in there every day and doing what is expected of you.
Beginner Strength Training Workout Plan
Since you are just starting out, what you need to do is to get started with basics before you move onto bigger (and heavier) things. This means that you will move from bodyweight then dumbbells and then barbells finally. You need to mix and match these to get the optimum workout routine. When we say progress from, it doesn’t mean bodyweight exercises are inferior. Pull ups are a much more strenuous workout for the whole body than barbell movements can ever hope to be.
If you’re looking at a place where you would like to start then you need to look at this plan:
- 10 pushups
- 20 bodyweight squats
- 20 lunges
- 15 second planks
- Repeat 3 sets
For beginners this would do very well until you are able to get started on weights. Then you will substitute them for their corresponding weighted exercise. For example pushups with bench press and bodyweight squats with barbell squats.
The entire goal of this routine is to build enough strength that you don’t have to worry about putting on flab or injuries to your body.
These are some common questions that beginners are bound to have when it comes to starting out strength workouts.
How Long Should You Workout?
Ideally, it should be 30 – 45 minutes of heavy workouts and it should never last for more than an hour. This is because there is general buildup of lactic acid which slows down your body. Over straining of the muscles can also result in you having a really sore body the next day. This can prevent you from working out effectively.
How to Start Weight Training at Home?
Contrary to popular opinion, you don’t need a gym membership to get the most out of your strength training. While it depends on how much space you have at your garage gym, these are the essentials that you should look to accommodate on a long term workout basis.
- Barbells and bumper plates
These are good enough to start you off with. Later when you are used to handling more weight, you should invest in a power rack which can help you with multiple heavy weight exercises like squats and deadlifts. The better ones also have pull up or chin up bars which are great for gaining upper body muscle. With all this going, it’s also a good idea to invest in flooring, which can help prolong the life of your gym equipment as well as your home floor.
From Fat to Fit
Here are a few simple adjustments in your daily routine that our members have found most effective when trying to shed the pounds. Or, if you are looking at setting up your own home garage gym, then you can visit garagegymplanner.com for more information and reviews.
DRINK MORE WATER: The human body is 50-65% water, how much water your individual body needs depends on a variety of factors including your own weight and how much activity you’re doing in a day. Online water calculators provide you with a good guide. A hydrated body is essential to high performance.
SLEEP WELL: An adult body needs 8 – 10 hours of sleep a night to heal and perform all essential processes effectively.
EAT MORE PROTEIN: Protein is made up of a string of amino acids. The body needs protein to repair and build muscle tissue.
What Exercise Should I Do to Get Fit and Lose Weight?
To lose weight you should workout 4 – 5 days a week. It is important to have a mix of cardio and resistance work. It is recommended by our members that you start with 20 – 30 minutes of cardio 3 times a week and 45 – 60 minutes of compound exercises 3 – 4 times a week. Compound exercises give you the opportunity to use multiple major muscle groups and joints at the same time examples of which are squats, deadlifts and Incline/decline bench presses.
Sometimes we can put barriers in front of our fitness goals in the form of excuses. If you haven’t got the time or resources to get to the gym you can still exercise anywhere.
Here is a great technique that will work as good as any dumbbell.
- You need is a heavy object, this could be a heavy rock, keg, log or sandbag (feel free to use your imagination).
- Lift it with one hand from the ground with your legs apart and bent.
- As you stand straighten your legs and bring the object to chest height.
There are other activities you can do without the need for any resources at all. Try a handstand pushup, or a bridge. You can literally do these exercises in front of the TV so nothing is stopping you.
Shoes for Fitness
If you’re going to be on the move shedding those pounds then good weightlifting shoes are essential. There are so many different types on the market though it can be difficult to ascertain what the best buy would be. Well-padded running shoes will be kind and gentle on your feet and allow them to take you further. New shoes are also a great motivation when you feel your enthusiasm drop.
Diet Designed for Fitness – Weight Loss and Muscle Gain
Fuelling our bodies for fitness is absolutely paramount to allow your body to work out better. Sometimes though buying fresh organic produce can cause you to lose too many pounds from your wallet. Lack of money is not an excuse though; a good diet doesn’t have to be expensive but should include a variety of the following.
FRUIT: Fruit is low calorie and filling. Try to eat a portion with every meal. Try to look for seasonal, local produce as these will have fewer chemicals and will have travelled less to get to your plate. They will have optimal nutritious value.
PROTEIN: Vegetables are perfect for the human body and absolutely essential. They are so low in calories you would be hard pressed to overeat them. They provide vitamins that the body cannot make independently. Eat plenty of broccoli, peppers, garlic, spinach, artichokes, onions, celery and cabbage.
Protein is essential not just to create muscles but also to enable you to use them effectively so whether you are trying to lose weight or gain definition protein is a key ingredient. Try ground beef, lean beef and turkey, Canadian turkey, salmon, tuna, tilapia, shrimp, shellfish, whole eggs, red kidney beans chickpeas, black eye peas, lentils, natural peanut butter, almond butter, almonds, walnuts, pecans, and unsalted and raw seeds.
GRAINS: Grains are rich with complex carbohydrates the body needs these to make energy. Grains are also valuable sources of phytonutrients, fiber and antioxidants. Include oats, bran, fiber, flax, barley, bread, pasta, pita, wraps, bagels, brown rice, couscous and quinoa in your diet.
DAIRY: Dairy is a good source of calcium and protein. Eat cottage cheese, cheese, yogurt and drink whole milk.
Other foods you can include in a healthy diet perfect for fitness include olive oil, coconut, Peanuts, coffee and tea, herbs, spices, and dark chocolate for a treat
Fats are important in our diet. Fats do not make you fat and shouldn’t be dismissed. Nearly all natural food contain fat because it is a good and efficient way for plants and animals to store energy. Be careful though, make sure you only eat fat from good natural sources and be aware that they add up really quickly.
Some of our members suggest fasting to speed up weight loss, lower blood pressure and cholesterol levels. Each day (including sleeping times) try to fast for 16 hours and feast for 8.
After you have powered through a work out you may find you feel especially hungry, you should endeavor to eat within 2 hours of finishing your workout. You can also be a little bit more relaxed with your diet after the workout but make sure you don’t overeat. Some of the absolute best foods to eat include; tuna, cottage cheese and fruit. Try to stick to low sugar fruits such as apples, pears, peaches and berries.
Modern diets can be full of processed foods which are full of added salt and sugar. These foods are all around us and it and be challenging to cut them out completely. If you are finding it difficult try to cut out just one thing a week, before you know it you will have a clean diet.
Don’t be afraid of supplements there are some great ones on the market designed for the fitness conscious. Look out for whey protein, Omega 3 – Flax oil, Creatine monohydrate or Beta alanine. Also, don’t forget your multivitamin.
Skinny to Fit
In our society we sometimes assume that people who are skinny are healthy but just because we can’t see their fat it doesn’t mean it’s not there, choking their arteries.
To effectively gain muscle, try drinking a gallon of whole milk a day. A liquid diet is easy for your body to digest and is the simplest diet to follow as there is no cooking or food preparation required. Accompanied by protein and healthy fats your body will be in perfect condition to gain muscle.
Drinking this much milk may be quite a challenge at first so to begin with start with a quarter of the amount and build your way up. For those who want to get the benefits of drinking a gallon of milk but are lactose intolerant either drink lactaid or add lactase pills in your milk. Also you could supplement some of the protein with a dozen eggs.
You should aim for a consistent 1-2 lbs of weight gain each week. If you are putting on more weight than this reduce your milk intake and reduce weights that you’re lifting. Adding too much muscle too quickly could cause stretch marks.
The best exercises for gaining muscle are squats, deadlifts, and bench presses. A good workout routine to see results and muscle tone fast is as follows;
- 3 x 3 squats
- 3 x 5 bench press
- 1 x 5 deadlifts
- 3 x 5 squats
- 3 x 5 bench press
- 5 x 3 power cleans
Alternate these plans every other day.
The Benefits of Interval Training for Fitness
Training in short high intensity bursts burns fat and calories very efficiently. As you alternate from high to lower intensity you rapidly improve your cardiovascular fitness. Another major benefit is that many see interval training as a boredom buster. It is quick yet effective because you are constantly changing what you are doing it injects fun into your workout routine. Try 6 – 10 reps of high intensity training interspersed by medium intensity activity. This could be something as simple as running and then walking up and down the stairs. Always remember to warm up and cool down though.
Fit to Fitter
Regardless of where you are in your fitness journey there are always new goals you can set yourself. The information collected from the top fitness enthusiasts will enable you to reach your aspirations. With the right fuel, mindset and commitment anything is possible!