Weight training at home – a beginner’s guide

Weight training is customarily compared with a gym. Since we have a latest apparatus there, it creates clarity to join one if we wish to weight train. But law be told, it is probable to do so even in a comfort of your home. If we are someone who does not like going to a gym though wants to be fit during a same time, move your gym home instead. Says aptness consultant Mamtaa Joshi, ‘Yes, we can work out anywhere. People who do not have time to transport or if their operative hours are too rigid, they can work out during home. It is easy, careful and we also save travelling time.’ So if we are someone who wants to weight sight during home, review on for pointers and exercises by experts.

Equipment needed

According to luminary aptness consultant Radhika Karle, one can buy a following apparatus if they wish to weight sight during home.

• A 5 kg and 8 kg kettlebell


• Resistance bands or dumbbells


• Swiss ball


• Exercise mat

Here are a few exercises by nutritionist Sneha Sadhwani for weight training during home. These are a brew of exercises that need dumbbells or use your physique weight, that again strengthens your muscles.

Squats: It targets a muscles of a thighs, butt, hamstrings, hips, shoulders, abs, reduce behind and top back. One can do this during home holding one dumbbell in any palm or a kettlebell with both hands. Do 4 sets of 10 reps with 30 seconds of rest after any set.

Lunges: These aim abdominal muscles, legs, thighs and hamstrings and doing them with weights can have combined effect. Hold dumbbells in any palm and afterwards hook any leg one after a other. Do 3 sets of 15 reps with 30-60 seconds rest after any step.

Push-ups: This classical practice integrates your core, your arms and shoulders and helps strengthen them simultaneously. Here we use your possess bodyweight to perform a exercise. Make certain we do during slightest 3 sets of 10-15 reps any and a 10-second mangle after any set. You can boost a series as we get better.

Superman: This targets a abdominal and behind muscles. Lie down on a yoga mat/exercise pad with your face towards a belligerent (facedown position). Extend your hands brazen with elbows straight. Now lift your hands initial and afterwards legs as most as we can (you should use your behind muscles to lift your hands and legs). While we lift your hands and legs, breathe and reason this position for 10-15 seconds and exhale. Repeat.

Dumbbell Flyes: This practice targets your pectoral muscles, or your chest. Even women should do it to keep their breasts in good shape. It can be finished with a assistance of dumbbells or even insurgency bands. Make certain we do not harm yourself so start with lighter weights. Do 2 sets of 10 reps each. 

Dumbbell Raise: These aim your shoulders. You can do a side lift or front lift holding dumbbells in both hands. Since it is a simple exercise, a chances of damage are less. You can boost a weight after we get gentle with it. Start with 2 sets of 10 reps each. 

Important points to keep in mind 

‘When behaving these exercises, keep a spine in neutral position, there should be protected stretch between your chest and chin, knees should be soothing and breathe and whisper properly,’ advises Mamtaa.

It is also essential to do stretching exercises before we start weight training. Sneha adds,’ Strength training should be achieved 3-4 times per week. Multiple exercises should be enclosed to aim all a muscles of your body. After any set of practice 30-60 seconds rest is required.’ She serve suggests to not work out on an dull stomach. ‘Your physique requires fuel in a form of food for improved performance. Exercise on an dull stomach might lead to bad performance, tiredness, tired and a chairman will be means to work out for reduction duration of time.’

‘In a end, listen to your body – if something is hurting, stop doing it. Ensure we are sportive in a protected demeanour and in a right form,’ concludes Radhika.

Images source: Getty images

Also read:

• Exercises for shoulders


• Exercises for chest


• Exercises for abs


• Exercises for arms


• Exercises for reduce body


• Exercises for back

For some-more articles on exercises, check out our know your exercises section. Follow us on Facebook and Twitter for all a latest updates! For daily giveaway health tips, pointer adult for our newsletter. And to join discussions on health topics of your choice, revisit our forum.

Weight training at home – a beginner’s guide