Strength training is one of the most powerful ways to get muscles and transform your body. Generally, resistance exercises involve lifting weights with your body, bands, or workout machines that help to challenge your muscles. However, the success of resistance training does not require the use of professional equipment for resistance training exercises at home. The great thing is there are literally hundreds of highly efficient exercises that involve using only your body weight to work out and tone your body.
In this guide, you will find all the information necessary to create a highly effective resistance training program that includes only the use of the bodyweight. From the advantages of weight training to exercise descriptions and example workouts, this article will provide you with the tools you need for successful at-home resistance training. Prepare yourself for a great workout and change your life with these tips that don’t need any equipment!
Benefits of Resistance Training
Resistance training
provides numerous health and fitness benefits, including: resistance training provides numerous health and fitness benefits, including:
Strengthens bones
Resistance training puts stress on bones, which makes them denser and stronger over time. This also aids in increasing metabolic rates in the body as well.
Loses fat and calories
Resistance training is very demanding, and the body works very hard to meet the demand; hence it burns a lot of calories both during the training and even after. This excess oxygen consumption after exercising (EPOC) maintains metabolism even after exercise.
Strength training for bones
The force that muscles work against during power training promotes bone density. This helps to reduce the chances of developing osteoporosis.
Strengthens muscles
People ranging from professional athletes to regular gym-going guys and girls use resistance training to gain strength, speed, flexibility, endurance, and power.
Reduces the chances of an individual getting injured
Muscles developed through resistance training help in the support of joints and tendons in sports or any other physical activity.
Reduces risk of injuries
This is due to the fact that when one is participating in resistance training exercises, s/he is able to work out the core and back muscles, thus making the individual have better posture as well as balance.
As you can observe, incorporating resistance training into your lifestyle brings about overall body improvement that promotes general well-being and functionality. Now let’s turn to the list of some beneficial no-equipment exercises that you can do at home.
It is now possible to understand what kind of at-home resistance training exercises can be effective.
Some of the exercises used in resistance training do not require a gym membership or equipment to be effectively implemented. Some of the most effective bodyweight exercises are those that make use of the body weight as the weight instead. If done properly and on a regular basis, the above-mentioned at home resistance training will assist you in gaining muscles and strength.-
Upper Body Exercises
Upper body workouts will incorporate various exercises that target your back, chest, shoulder, arm, and abdominal muscles to give you a toned body. Effective upper body resistance exercises to perform at home include:
Push Ups
This exercise helps develop muscles in the triceps, chest, and shoulders. Perform regular pushups or simplify to a wall, inclined, kknee,or negative pushup depending on the level of challenge.
Pull-ups/Chin-ups
Pull-ups have on the back, biceps, and forearms, while chin-ups have a significant impact on the chest muscles. Try using door-mounted bars, bands, or utilizing your own body weight.
Dips
Dips focus on the triceps muscles while also creating lines of demarcation on shoulders and chest muscles. Two stable chairs, a bench, or the edge of a stable surface should be used.
Planks
Planks are a great way to blast core muscles and improve your strength and balance. Utilize the abs, glutes, back, and shoulders to maintain a straight, rigid, motionless plank-like posture.
Lower Body Exercises
Developing lower body muscles such as the quads, hamstrings, glutes, and calf muscles assists the body’s largest muscles, increases metabolic rate, and boosts athletic capability. Killer at home lower-body resistance exercises include:
Squats
Squats are widely regarded as the best of the lower body exercises. They work on the quads, glutes, calves, and the core muscles. Add pulse squats or squat jumps to make it more complicated for your muscles and more effective to burn the fat.
Lunges
Take a step forward, backward, and to the side to strike the quads, glutes, hip adductors, and hamstrings to build muscular thighs with lunges.
Calf Raises
Standing straight and then going up on your toes provides a great way to target your calves alone. Make it more challenging by performing the exercise using only one leg at a time, such as single leg calf raises.
Donkey Kicks
You have to bend your legs while standing on your hands and legs to make it look like a donkey to tone your butt and hamstring muscles. Challenge it up with firehydrant kicks to also target the hips as well.
Total Body Exercises
Some of the activities that involve resistance training call for full body interaction for maximum results. These dynamic moves will elevate your heart rate while increasing muscle strength for total body transformation.
Burpees are a squat thrust, a push-up, and a jump all in one for a full-body workout and some cardio.
Mountain Climbers
Position yourself in a high plank position and then pull your knees towards your chest for a full-body workout with an emphasis on the arms, shoulders, core, and legs.
Jumping Jacks
For a simple and effective total body warm-up, stretch your legs apart to shoulder width, and at the same time bring your arms above the head.
High Knees
Jog in place with the goal of bringing the knees as high as you can to work on the core, glutes, quads, and hip flexors.
Home-Based Resistance Training Exercise
In the previous sections, you learned which weight training exercises you can do for developing muscle strength without exercising. Now that you know the most effective resistance training without exercising equipment exercises to do, it is time to combine them into the workouts. Here are some sample at-home resistance workout plans for well-toned muscles throughout your head to toe area!
Beginner Full Body Workout
Do circuit style, as many reps as possible in 30 seconds for each move below, then rest for 15 seconds before moving on to the next exercise. Repeat for 3 full rounds.
- Push Ups
- Squats
- Lunges
- Planks
- Jumping Jacks
- Calf Raises
Intermediate Upper Body Workout
Perform 3 sets of 10-12 repetitions with the following exercises. Minimal rest between sets.
- Pull Ups
- Dips
- Push Ups
- Planks
Advanced Total Body Workout
Perform as circuit below, completing 45 seconds of work and 15 seconds of rest between moves for 3-5 rounds total. Perform as circuit below, completing 45 seconds of work and 15 second rest between moves for 3-5 rounds total:
- Burpees
- Mountain Climbers
- Lunge Jumps
- Push-Up Shoulder Taps
- High Knees
Sample Weekly Training Split
Therefore, to maximize muscle development, it is recommended that major muscle groups should be trained 2-3 days a week. This provides muscles enough time for recovery in case of intense workouts throughout the week. Resistance training should be done at least 4 days a week and ideally take between 30-45 minutes per session. Here’s a sample weekly routine. Here’s a sample weekly routine:
- Monday: Upper Body
- Wednesday: Lower Body
- Friday: Total Body
- Sunday: Upper Body
Conclusion
As it was discussed in the benefits and the recommended workout routines in this section, one can gain significant muscularity and firmness through resistance training exercises done in the comfort of one’s home. By learning the correct mechanical movements and applications of the top bodyweight exercises, then scheduling them properly in your routines depending on your ability and objective, then you can attain mind-blowing changes without the need of gym equipment. Simply maintain consistency and make the right progressions over time following an at-home training program to achieve your desired body shape!
