Strength training at home
The best exercises and tips
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Would you like to keep fit? Strength training at home is a good option – also to save money on gym costs. With these simple yet effective exercises you can do it, with or without additional equipment.
Motivation and variety
Doing something good for your health is always good, especially if you have fun while doing it, because from the age of 25 the body begins to lose muscle mass. This means that body fat accumulates more easily. Reason enough to start with your own fitness and muscle building.
Strength training is a useful thing that you can do at home or in the gym to actively keep your body fit and strengthen your overall movement and posture. Whenever and wherever you can best motivate yourself to train.
If you now think that it’s already too late for that, you’re wrong, because it’s never too late to start fitness and exercises for defined muscle building and some weight loss don’t hurt. The good thing about strength training at home is that it also offers you the opportunity to do many exercises with equipment, but also without equipment, and in the long term it also saves money that you might otherwise have spent on the gym.
The more often you do your training and the associated exercises, the more your physical fitness and your positive body and self-esteem will benefit.
Over time yours will get Strength training at home Routine, try to stick to your training and look for incentives for new exercises every now and then to ensure variety and avoid boredom in your strength training at home.
Reasons for strength training
- You train and live healthier as a result.
- Excuses like “It’s wet outside, too cold, etc.” to avoid doing the exercises no longer count.
- You become more disciplined through your training.
- Your body and your fitness will change positively and you will feel better and more comfortable as a result.
- You become more active and are thrilled to be able to see your body’s progress.
- You get a better and new feeling for your own body.
- You appear more confident.
- You can perform better than before and build up strength.
- You gain respect and recognition.
Strength training at home: effective exercises
With strength training at home you can finally save yourself a trip to the gym. Better yet: no rain in the world will spoil your desire to train, because you no longer need to go out to do the exercises at home in order to promote your muscle building and train your strength and endurance.
The following exercises train the entire body. In addition to the stomach, legs, buttocks, this also includes the back. Expensive equipment doesn’t play a role in your strength training at home. Just one Training mat you need for your strength training. With the help of Dumbbells You can change the effectiveness and severity of some exercises. But as a beginner, it’s enough if you only train with your own body weight, because that’s already unusual and stressful enough for your body at the beginning.
Training hard always pays off, you will see that your strength training at home has a lot of effects, especially your fitness and your body will benefit from it more than anything.
Important in advance:
- Do strength training at home slowly and in a controlled manner. Over time, you can still improve your performance as long as you continue to perform the exercises correctly.
- Repeat the exercises between ten to 15 times with three sets each, e.g. B. 3 x 10 crunches. Between each new round you take a one-minute break.
- Depending on how confident you feel with the exercises, you can also do them with dumbbells and look for other exercises.
- Do your strength training at home. Your body will thank you.
1st exercise: squats
Muscles worked: hamstrings and glutes
- Stand with your shoulders shoulder-width apart and your back straight and slowly bend your knees.
- Hold the position for a few seconds and come back to the starting position. Then you repeat the exercise. This promotes muscle building in the thighs and buttocks.
2nd exercise: crunches
Muscles trained: the entire stomach
- Lie on your back, put your hands on your ears and put your legs up. Your upper body is tilted forward towards your knees and your stomach is tense.
- Now use your own body strength and without momentum to lift your legs and bring your knees towards your upper body.
- Then lower your knees and upper body again, but without putting them down completely, and repeat the exercise. And the muscle building for a flat stomach begins!
3rd exercise: pelvic bridge
Muscles worked: hamstrings, glutes and lower back
- Lie flat on your back with your arms relaxed next to your upper body.
- Place your legs hip-width apart and lift your pelvis so that your body forms a straight line. The stomach, back and buttocks are tense throughout the entire exercise.
- Hold the position for a few seconds, then lower your pelvis again without putting it down completely and push it straight back up.
4th exercise: mountain climber
Muscles trained: the whole body
- Get into a sort of push-up position. Your arms are below your shoulders, your back is straight and your legs are stretched.
- Now alternately pull your left and then your right knee up to your chest, as if you were putting one leg in front of the other while climbing a mountain. Only your toes touch the ground. With this exercise you train your entire body.
5th exercise: push-ups
Muscles trained: core muscles
- Lie on your stomach. Your legs are stretched, your palms are at chest level and your fingers are pointing forward.
- Now push your upper body upwards. Your back remains straight during the exercise.
- Then slowly lower your upper body again without placing it on the mat and then push it straight back up. The perfect exercise for your strength training at home!
6th exercise: reverse fly
Muscles worked: upper back
- Lie on your stomach. Stretch your arms, feet on tiptoe.
- Now lift your arms and upper body upwards and pull your elbows back so that a right angle is created between your shoulder and elbow.
- Lower your arms and upper body again without touching the floor. Repeat the exercise. An exercise that everyone enjoys doing for their fitness!
7th exercise: planks
Muscles trained: the whole body
- Lie on your stomach. Your elbows are just below your shoulders.
- Then push yourself up off the floor so your body forms a straight line.
- Hold the position for at least 30 seconds. The best exercise for building muscle throughout your entire body!
Strength training at home with equipment
Do you want to expand your strength training at home with suitable equipment and make your training even more effective? Then these devices are just right for you and your fitness:
Fitness tracker: With heart rate measurement you can better track your calorie consumption, optimize your training and uncover health trends. The fitness tracker conveniently shows you your calorie consumption and the steps you took during the day at any time, including during and after your strength training at home. A great device for anyone who would like to keep an eye on their fitness.
Kettlebells: If you include kettlebells in your strength training at home, you can train your strength and endurance, speed, agility and coordination skills. The kettlebells can be incorporated into various exercises very quickly and easily.
Resistance band: With the all-round talent among the machines you can train almost anything, whether tri- or biceps, back, legs, buttocks or shoulders. The resistance band is super easy to use for strength training at home.
Exercise ball: Exercise balls are particularly suitable for training to build muscle in the stomach at home or for maintaining a healthy posture with the body while working.
Push-up handles: For anyone who has problems or little strength in their wrists, push-up handles are a super gentle alternative to exercises such as push-ups, which are often done in strength training at home.
Vibration plate: The vibration plate activates the deeper muscles in the body during strength training at home and reduces body fat.
Blackroll: A Blackroll is a miracle and cure for tension and adhesions in the muscles or fascia. A popular device – even away from strength training at home.