It used to be that the only way to get effective strength training was in a professionally equipped gym. Not anymore. You don’t need a lot of equipment to get started building your muscles. Simple, yet effective home equipment like the Core Home Fitness Adjustable Dumbbell set and Glute Drive can get you building strength and gaining muscle mass at home in no time.
If you’re new to strength training, or to working out at home, don’t be intimidated. It’s simple to get started! We’ve put together an easy to follow guide with workouts great for any experience level to get started and feeling more confident and healthy in your body.
Starter Guide for At-Home Strength Training1. Get Moving
Before starting your strength training exercises, you will want to get your muscles warmed up. The best way to do this is doing about 5 minutes or more of light to moderate physical activity. Popular warm-ups include walking or running in place, jumping jacks, or jumping rope. This gives your heart and muscles time to get ready for your workout, and preps your muscles so you’re less likely to injure yourself.
2. At-Home Strength Exercises
After your warmup, do each of these exercises two to three times a week. Start with one set each of eight to 10 repetitions, and add more weight and more sets as you get stronger.
Lunges are an effective exercise that engages your back, core, glutes, hamstring, quadriceps, and calves. They will increase your balance, improve weight loss, and enhance your overall body symmetry. If you’ve never done lunges before, begin with just your body weight, then add the Core Home Fitness Adjustable Dumbbell set to increase their effectiveness. Choose a weight that works for you, take a dumbbell in each hand, and lunge as described below.
- Stand with your feet together and your arms to the side.
- Step forward and bend your front leg to 45 degrees.
- Kneel your back leg towards the floor and hold.
- Stand up, bring your feet together, and repeat on the other side.
- Repeat eight to 10 times on each leg while keeping proper form.
This crucial exercise targets almost every muscle in your lower body, including your quads, glutes, core, hamstrings, and calves. Squats have multiple variations but the essential movement stays the same. You can also improve the effectiveness of a squat by adding in weights. You can either hold the adjustable dumbbells to your shoulder or hold them in front of your chest with your arms extended while you squat.
- Spread your legs apart near shoulder width.
- Keep your back straight, bend your knees, and squat to the floor.
- Briefly hold, then return to standing, clutching your glutes at the top.
- Add additional weight for more results.
- Repeat eight to 10 times.
Hip thrusts are an incredibly effective workout for your glutes, and using the Core Home Fitness Glute Drive makes them even more effective by helping you target the muscles. This exercise helps protect you from injury by helping you maintain correct form and keeping your spine is supported throughout the workout. The Glute Drive has various resistance levels to allow you to get the right workout for your body.
- Set your desired resistance on the Glute Drive and sit on the bench with the belt fastened.
- Stabilize your core by keeping your ribs down and pelvis tucked.
- Drive your hips upward while keeping your feet on the floor. Squeeze your glute muscles at the top of the lift.
- Slowly lower your hips to the starting position.
- Repeat for eight to 10 reps.
This full-body exercise is an excellent addition to your at-home strength training routine. This simple but effective move will work your upper body, lower body, and core all in one movement. Planks can increase your health and strength while lowering your risk of injury during strength training. While there are multiple variations, the basic plank goes like this:
- Lie on your stomach with your shoulders and elbows aligned and your forearms in front of you.
- You can either have your palms down and arms straight or position yourself on your forearms.
- Press your forearms/hands and toes into the ground as you lift your body, keeping your head and back lined up.
- Hold for as long as you can keep proper form.
The pushup is another classic exercise that works many parts of your body, including your core, back, chest, and shoulders. Pushups will help you build strength and physique in your upper body while improving your overall fitness. While there are multiple variations on pushups, the primary method goes like this.
- Assume a plank position with your palms on the ground.
- While on the floor, brace your core and flatten your back.
- Bend your elbows as you push your body off the ground.
- Repeat 10-20 times.
A shoulder press with adjustable dumbbells is an incredibly effective exercise you can achieve at home. Shoulder presses work your triceps, shoulders, and upper chest and should be added to your exercise routine to best work these groups. You can vary the grips, angles, and variations of a shoulder press to work different muscles but the primary method goes like this.
- Set the dumbbell to your preferred weight and hold one in each hand.
- If weight loss is the goal, choose a lighter weight for more reps.
- If building mass is your goal, choose a higher weight for fewer reps.
- Keep your elbows out and bent at 90 degrees.
- Press the weight above your head without leaning back.
- Slowly lower your arms to the starting position.
- Repeat eight to 10 times.
Training at Home
The ability to strength train at home is relatively easy to do. With the right equipment and exercises, you can achieve gym-quality strength training results in your home. These exercises are simple to perform and understand, making them perfect for all skill levels of fitness. Combining these simple exercises with a machine like the Glute Drive Plus will allow you to do exercises using a bench, resistance bands, and more in your home.
Strength training at home has become more accessible than ever. Now is a great time to get started on or continue your fitness journey.To find out more about how Core Home Fitness can help you achieve your strength training goals, click here.