Weight Training: How To Train At Home

You can simply start by doing some bodyweight workouts like push-ups, lunges, mountain climbers, etc.

In the initial stages, you can substitute weights for simple household items such as filled water-bottles or air-tight jars filled with grains, etc.

As you progress, you will find the need for more professional and enhanced equipment. This is where you need to make the right choice and be wary of overspending on heavy machinery.

There is much smaller and much more effective home gym equipment that can substitute a gym-based setup.

Here are some interesting pieces of equipment that you can use effectively for at-home strength training workouts: 

Home Workout Equipment – Strength Training:

1. Resistance Bands:
Resistance bands are the most popular at-home workout equipment. They are so inexpensive and versatile that apart from using them singularly, you can use them in combination with bodyweight workouts as well. For example, bicep curls, overhead squats, push-ups, etc. These bands come in various resistance levels right from beginner to advance (extra light to extra heavy). You can use bands in place of traditional weights and gym cables. They are sturdy yet small and stackable- perfect for your home gym set up.

2. Adjustable Dumbbells: 
Instead of going for traditional weights, go for adjustable dumbbells that come with the option to adjust the weights. Some of these dumbbells also double up as barbells since they come with extension rods. You essentially get the benefit of dumbbells as well as barbells in one single piece of equipment, leading to much more savings in terms of space as well as money.

3. Kettlebells:
Most of the time, kettlebells are ignored for the traditional dumbbells. However, these are important and versatile weight training equipment that not only provide resistance but also improve your mobility. They are typically used for heavier strength training. 

4. Ankle and Wrist Weights:
Weights can be in many forms, and these are an interesting way to add weights to your workouts. Ankle and wrist weights can be strapped on like belts without any hassle and increase the challenge and resistance to your regular workouts. They are safe to use and come in multiple weights, giving you more options and ways to use them and at any stage of your fitness journey.

5. Push-up Bars:
Push-ups are seen as this tough advanced level exercise that overwhelms some people, especially if they are beginners. But with Push-up bars, it becomes easier to do them and with a better form. It also helps with adding a greater number of push-ups that you are usually able to do. Push-ups are a very important part of strength training, and once you have found a way to include them in your routine, it makes your overall results better!
 
6. Ab Rollers:
Ab rollers are another unique workout equipment for weight training. This roller helps you shape your abs and obliques effectively and build a strong core as well as lats and triceps. They are another small, inexpensive, and multi-purpose gear that is worth adding to your home gym collection.

7. Power Twister Bars:
Power twister bars are the best and must-have equipment for home workouts and weight training. They effectively target the wrist, arms, chest, and shoulder muscles and provide powerful resistance to build them quickly and effectively.

Important Information: Safety

• Maintain the proper form that is required by each movement and exercise. Posture and placement of your body parts matter a lot in these types of workouts.
• A rhythmic breathing pattern should be maintained while lifting weights, as is the case with any exercise. Generally, it is recommended to breathe in or out while lowering or lifting weights, depending on how you train.
• Stretching and warm-ups, as well as cool-downs, are fundamental to any high-intensity workouts. It is recommended to spend anywhere between 5 to 20 minutes doing pre and post-workout stretching which minimizes the chance of an injury
• Consult your physician before starting this training as well as in case you feel sudden pain or discomfort. It could be an indication of an underlying issue you may have.
• Hydrate sufficiently during, before, and after the workout with water.

Please note: The intention of this article is to provide information that is already publicly available in a cohesive and organized way so as to introduce the aforementioned topic to its readers. At no point do we claim to be experts or certified advisors in this subject, and everything mentioned here should be treated as an opinion. We recommend that you rely on certified trainers and practitioners to get the necessary advice you need to get started or continue with weight training.