Knowing how to do weight exercises at home is helpful if you’re struggling to get to the gym. These simple actions allow you to train different muscle groups with minimal equipment. All you really need is a set of the best adjustable dumbbells (Opens in a new tab) And you’ll be ready to work out in the comfort of your own home.
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This simple home routine focuses on improving functional strength. Using compound movements and supersets of push-pulls allows you to increase your muscle strength in a time-efficient way.
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Warm up before you start doing these weights at home and read the exercise description carefully before jumping into this home workout routine. New to weights? Learn to lift weights for beginners (Opens in a new tab).
What will you need
First, you will need a set of weights. These can be adjustable dumbbells, kettlebells, or even sandbags. If you just need lighter weights, you can substitute cans of food that weigh just under a pound (400 grams).
It is also helpful to have an exercise mat (you can use a yoga mat (Opens in a new tab) if you have one on hand) and an exercise bench, although these aren’t necessary.
Heating
Starting the exercise slowly reduces the risk of injury. Do a brisk 10-minute walk or bike ride, jog around the house or around the block, or do simple exercises like jumping jacks and push-ups. You want to wake up your body and tone your muscles without overdoing it.
Avoid doing any type of static stretching immediately before you begin your workout. studies, including a 2014 review published in Current Sports Medicine Reports (Opens in a new tab)I’ve found that static stretching (where you hold a stretch for long periods of time) reduces the efficiency of your workout, so save any long stretches or foam rolling for after your workout.
groups and supersets
Perform each exercise for a total of eight to 12 repetitions. You should be able to complete the last representative of the set without losing form. If you can’t manage eight repetitions, move up to a slightly lighter weight. If you can complete more than 12 repetitions, choose a slightly heavier weight. Keep a note of the weight you use so that you can increase it over time as you get stronger.
You’ll perform four of the five exercises below in super push-pull sets. These are pairs of exercises where you do a pushing movement, followed by a pulling movement, or vice versa, without much rest in between. Working opposing muscle groups makes it less likely that you’ll develop muscular imbalance, which can happen when opposing muscle groups don’t grow evenly (which can eventually make injury more likely). Training this way is also faster than single exercises, allowing you to finish your workout quickly and efficiently.
After completing the first set of a pair of exercises, rest for no more than 60 seconds to catch your breath, then complete the second set of a pair. After completing the second set of the pair, rest for three minutes. Three minutes will seem like a long time, but this provides the optimal amount of rest to allow you to push yourself during the subsequent supersets. Keep repeating the process until you’ve completed three pairs of supersets, before moving on to the next pair of supersets, and then the final set.
For each exercise, be sure to gently engage your core. If you can’t complete a rep without compromising your form, stop, and either choose a lighter weight or aim for fewer repetitions next time.
Super set 1a: floor press or bench press
Works: chest and arms
method: Lie on your back either on the floor or on a bench, with a dumbbell in each hand. Rotate your hands so that the dumbbell bar is parallel to your shoulders and your hands are at the same level as your chest. Maintaining this alignment the entire time, push up until your arms are straight, allowing the weights to meet in the middle in front of you. Return to the original position to complete the rep.
Super Set 1b: Bent over rowing
Works: chest and arms
method: Start with your left knee kneeling on a chair or bench, with your right leg straight and right foot on the floor. Brace with straight left arm on chair/bench, dumbbell in right hand, straight arm and dumbbell bar parallel to your outer thigh. Make sure your back is straight and your core engaged.
Bend your right arm, keeping it somewhat taut against your body, so that the weight moves back and up until it is next to your chest. Return to the original position.
When you have finished adjusting the right arm, repeat for the left side without resting in between.
Superset 2a: shoulder press
Works: Back, shoulders and arms
method: Start with dumbbells held at shoulder height with arms bent at 90 degrees and dumbbells parallel to your shoulders. Your elbows should be in line with your hips and your wrists should be facing forward.
Push up, with your arms straight, without allowing your arms to spread outward or inward from the vertical line. The weights will end up close to each other at the top of the movement but you don’t need to touch them together. Return to the original position to complete the rep.
This exercise can be done standing or sitting. Make sure your core and back are engaged the entire time.
Super set 2b: dumbbell deadlift
Works: Back chain, back, shoulders and arms
method: Start with dumbbells holding your arms straight by your side. Your chest and chin should be lifted slightly, with your core engaged, and your shoulder blades should be pressed slightly back together so that they also engage.
You’ll begin to hold the deadlift at the hips as you move, allowing your legs to move at a 90-degree angle. If you don’t have enough hip movement, you could hurt your back when doing deadlifts, so if you’re not sure if you’re doing it, try placing dumbbells on a bench or chair before you start, so you can start in a comfortable position. the first rep, rather than having to pick her up off the floor.
Pick up dumbbells with the bars parallel to your hips and stand up straight, keeping your chin slightly tucked in and your shoulder blades down and back.
Lower the dumbbells back in front of you until they are about halfway below your shins. If you have poor hip mobility and can feel your back stretching at all, you will need to lower it lower.
Repeat the above steps for one rep.
Final set: Weighted reverse lunges
Works: legs and core
method: Stand with a dumbbell in each hand, your arms by your side, and your feet together. Take a step back deep enough that you need to bend your front (standing) leg to about 90 degrees, but not down, making sure that your leg remains parallel to the other, rather than allowing your knee to hitch or go in.
Your back knee will also need to bend as you back off. Again, don’t let it bend more than 90 degrees and keep one leg parallel to the other. Return to a standing position and repeat on the other side; That’s one complete rep.
wetting
When you’re done with your workout (three cycles of each pair of supersets, plus three cycles of your final set), take some time to do static stretches, work your body with a foam roller or simply go for a nice walk.
index
Effects of stretching on performanceCurrent Sports Medicine Reports (2014).