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GR8NESS expert Expert Reviewed
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Your GR8 Guide to Weight Training at Home [Slideshow]

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Sometimes you don’t want to hit the gym. It can be crowded, you don’t want to sit in traffic. We get it. But you still want to weight train. You’re looking to tone up and build some muscle. We understand that too.

The good news is that you don’t need to leave your house to weight train. You can complete a routine right in your living room, your garage, on your front lawn, or anywhere else that you have a little bit of space. No need to wait in line for weight machines to be open, or try to track down those free weights someone forgot to re-rack.

Here’s your complete GR8 guide to weight training at home.

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Get a Basic Set of Dumbells 

If you're looking to weight train at home, you must buy a set of your own free weights. Pick the weight range that's right for you and choose from a variety of colors and finishes to meet your needs. 

Image by Sebastian Gauert / Shutterstock
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Find a Weight Training Routine to Follow Online

If you need guidance or like to have some motivation while you weight train, find an online video that you can stream. You can follow along with the trainer. These are GR8 because the routines are planned by professionals and designed to provide you with results. 

You can find plenty of them for free, like these on YouTube.

Image by mehmet dinler / Shutterstock
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Find Weight-Free Exercises

If lifting weights isn't your thing, but you still want to strength-train at home, you have plenty of options. Check out these suggestions for strength training without weights. There are lots of routines that you can do, including Pilates, jump training, weight training using a resistance band, pull-up bars, and more.

Image by Nathan Cowley / Pexels
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Use the Equipment You Already Have

We're talking about the most readily available and inexpensive equipment there is. Your body. Exercises such as crunches, planks, lunges, jumping jacks, push-ups, and squats all help you to strength train. They require no equipment at all and can be done almost anywhere, even if you're super limited on space. 

Image by puhhha / Shutterstock
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Incorporate Some Cardio

Cardio is essential to strength training as it helps improve blood and oxygen flow throughout your body, which are essential to weight training. If you're looking to stay in the house, you can walk or jog briskly in place or jump rope.

If you're not opposed to getting outside, go for a 20-minute jog around the neighborhood, or dust off that bicycle that's in your garage.

Image by cottonbro / Pexels
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Develop a Cool-Down Routine

After weight training at home, you still need a gentle cool-down routine. Don't just plop down on the couch, as tempting as it might be (I'm guilty of it!). Try slowly walking in place for several minutes to give your muscles time to decompress. Additionally, rolling your muscles after weight training and stretching can help prevent soreness.

You can buy a foam roller online, or use an object you already have around the house like a tennis ball.

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Anne
GR8NESS Writer
Anne is a GR8NESS Contributing Writer, covering mental health, self-development, body, health, and pet care. She believes that self-betterment comes from addressing all aspects of the mind, body, and soul. When she’s not writing, you will definitely find her giving her dog belly rubs and reading the first half of every book she buys.
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