Weight Training: How To Train At Home

Weight Training: How To Train At Home

When it comes to reaching fitness, there are many forms of workouts and training that you can choose. Each type of exercise helps you achieve a specific set of goals.

But in particular, one exercise form is quite the rage for many years now and rightfully so! 

Yes, I am referring to weight training - you will find that anyone who has been into fitness long enough seems to be recommending weight training as the best fitness training out there.

But what has led to the popularity of it? And what other things should you know before getting into this workout routine? 

Let us first get to know the concept of Weight Training better:
Weight Training involves the usage of free-weights (such as Dumbbells & Kettlebells, Weight Plates, Barbells, etc.) or weight machines to provide resistance to your muscles and activate them.

It is an effective strength training routine that strengthens your muscles and tones/shapes your body. Due to its very nature, it also triggers weight-loss at a phenomenal rate- it helps increase your resting metabolism.

How Does Weight Training Work?

Three important things happen when you do weight training:

  1. Your muscles strengthen and get into shape
  2. Your bones become stronger &
  3. Your fat starts to break down
When you lift heavy weights, it forces your muscles to adapt to the sudden force of pressure on them. This pushes them to become stronger in order to be able to handle more weight. It is the same as when you run. It is difficult in the beginning, and you feel breathless, but soon your heart adapts to the sudden intense activity, and you are able to run for longer.

Benefits of Weight Training:

  1. Increases Strength: As the name itself suggests, any form of strength training improves your strength. Stronger muscles and bones help you manage major risks like osteoporosis. 
  2. Burns Fat: Since weight training boosts your metabolism, it makes you burn more calories throughout the day. 
  3. Prevents Future Injury: Apart from muscles and bones, this training also strengthens your ligaments and tendons and thereby protects your body from harm or injury in case of an accident or incident.
  4. Induces Stability & Posture: The range of motion increases with the regular practice of strength training; hence balance, flexibility, and posture improve. 
  5. Lowers Blood Pressure & Stress: Many studies show that strength training help in reducing blood pressure and balancing stress levels. This is a benefit that comes with any type of physical activity that you do regularly.

Get Started with Weight Training: Tips for Beginners 

Here are some things to note as a beginner to get your basics strong about Strength Training.

  1. Know the Techniques: It is important to get your basic techniques covered before jumping into lifting 10, 15, 20 kilograms of weight with no knowledge whatsoever. You can hire a trainer or take online classes to get started.
  2. Warm-ups and Cool-downs: pre-workout and post-workout stretches are important before getting into any form of strenuous exercises, so this is an important tip before you start your workouts.
  3. The Correct Form: before jumping into weight training, it is necessary to know the correct form. Pay attention to your posture, lifting technique, and know when to inhale and exhale i.e. your breathing movements.
  4. Recovery days: Weight training is a workout regime that needs adequate rest days in between workout days because of being an intensive form of training. It is a standard practice to give at least one rest day in between two workout days or at least not to work out the same muscle groups on consecutive days. 
  5. Lifting the Right Amount of Weight: some people want to start lifting heavy right off the bat, which is absolutely wrong. You need to first identify your base capacity and then gradually increase from light to medium to heavyweight. 
Apart from this, knowing the muscle groups, types of exercises, equipment, etc. also are a part of getting your basics cleared.

Weight Training at Home: Tips & Recommended Equipment

As opposed to popular opinion, it is quite possible to weight-train at home, especially since nowadays online fitness training is easy to find.

Traditionally, gyms used to be preferred for such training due to being well-equipped with training gear and heavy machinery as well as free-weights.

However, these days there are many types of equipment for weight training at home. The best part is you do not need to buy expensive and bulky equipment for home!

Benefits of Working-out at Home:

  • Convenient: Workout whenever you want and however you want without the need to spend time driving/traveling towards a gym.
  • Hassle-free: you don’t need to worry about getting ready for the gym or having to look a certain way when you workout at home.
  • Affordable: get the same effect of the gym with minimal equipment and no need for spending on gym memberships.
  • Flexible: you won’t have to stick to a schedule or a specific time duration while working out 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:

Here are the best home exercise products in India for weight training that you can purchase online.
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

Of-course, with training like this, which includes lifting weights and muscle building with advanced level techniques/equipment, it is very important to take precautions and keep check of safety measures. 
The best course of action is to always consult with a certified fitness trainer for your workouts. 
Here are some other things that you need to figure out before beginning:
  • 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.