strength training

strength training

1. Bodyweight Exercises

Push-Ups

Push-ups target the chest, shoulders, and triceps.

  1. Start in a plank position with your hands slightly wider than shoulder-width apart.
  2. Lower your body until your chest nearly touches the floor.
  3. Push yourself back up to the starting position.

Squats

Squats work the quadriceps, hamstrings, and glutes.

  1. Stand with your feet shoulder-width apart.
  2. Lower your body by bending your knees and hips, as if you are sitting back into a chair.
  3. Keep your chest up and your knees over your toes.
  4. Return to the starting position by pushing through your heels.

2. Free Weights

Deadlifts

Deadlifts target the lower back, glutes, and hamstrings.

  1. Stand with your feet hip-width apart, with a barbell over the middle of your feet.
  2. Bend at your hips and knees to grip the bar with your hands just outside of your knees.
  3. Lift the bar by straightening your hips and knees to full extension, keeping your back flat.
  4. Lower the bar back to the floor by bending your hips and knees.

Dumbbell Bench Press

This exercise targets the chest, shoulders, and triceps.

  1. Lie on a flat bench with a dumbbell in each hand, held over your chest.
  2. Lower the dumbbells to the sides of your chest.
  3. Press the dumbbells back up until your arms are fully extended.

3. Resistance Bands

Band Pull-Aparts

This exercise targets the upper back and shoulders.

  1. Hold a resistance band with both hands, arms extended in front of you.
  2. Pull the band apart by moving your arms outward, squeezing your shoulder blades together.
  3. Return to the starting position.

Band Squats

This exercise adds resistance to the traditional squat, targeting the quadriceps, hamstrings, and glutes.

  1. Stand on a resistance band with your feet shoulder-width apart, holding the handles at shoulder height.
  2. Perform a squat as described above, with the added resistance of the band.

4. Machine Exercises

Leg Press

The leg press machine targets the quadriceps, hamstrings, and glutes.

  1. Sit on the leg press machine and place your feet shoulder-width apart on the platform.
  2. Lower the platform by bending your knees to a 90-degree angle.
  3. Press the platform back up to the starting position.

Lat Pulldown

This machine exercise targets the upper back and biceps.

  1. Sit at a lat pulldown machine and grab the bar with an overhand grip, wider than shoulder-width apart.
  2. Pull the bar down to your chest, squeezing your shoulder blades together.
  3. Slowly return the bar to the starting position.

Should I go to a training gym?

It is not always necessary to go to the gym. Of course, going to the gym is ideal, but a certain amount of muscle can also be gained by training at home.

I think it is safe to get used to training at home first and then decide whether to go to a gym.