5 Weightlifting Exercises at Home to Achieve Body Goals

Weightlifting is an important part of living a healthier and fitter life. Weight training helps you become stronger and build muscle endurance.

Dumbbells and barbells are not the only tools to help with weightlifting. In this exercise, you can train by lifting your own body weight, training with the help of resistance bands, or you can also train using resistance machines or gym equipment.

Weightlifting is a type of exercise that can be done anywhere, although some people prefer to do it at a gym or fitness center. However, not everyone can go to the gym, so working out at home is the best option to keep your body fit.

So, how can you start weightlifting at home? Here are SVRG's tips for you.

Things to Prepare Before Weightlifting at Home

Even if you're only working out at home, you still need to prepare some tools that can help maximize your training. While at the gym you usually need equipment like barbell plates, for home weightlifting you only need these tools:

• Dumbbell
• Kettlebell
• Resistance band
• Exercise mat/yoga mat
• Therapy ball

Don't worry, if you don't have these tools, you can still do weightlifting at home. You can use water bottles, or even a bag filled with many items to make it heavy. You can even just rely on your body to start weightlifting.

Starting Weightlifting

In any sport or physical exercise, the first thing you should do is warm up. Warm up for at least 5 to 10 minutes. Warming up helps your body prepare for more intense movements or activities.

Some warm-up movements you can do include:

• Marching in place
• Head circles
• Shoulder circles
• Arm circles
• Butt kicks
• High knees
• Hip opener
• Squat

Once you've warmed up, you're ready for weightlifting. Here are some weightlifting exercises, with or without equipment, that you can do at home:

5 Home Weightlifting Exercises for You

1. Lunges

Doing lunges is very useful for training the strength of your lower body muscles. Some of the muscle groups that will be affected by lunge exercises are the quadriceps, hamstrings, glutes, and calves.

How to do lunges:

1. Stand tall with feet hip-width apart.
2. Step your right foot forward, and lower your hips until your right leg forms a 90-degree angle, and your left leg is parallel to the floor.
3. Make sure your right knee does not extend past your toes.
4. If you feel unstable while performing this movement, extend your left leg or the leg that is behind you further.
5. Lengthen your spine to keep your upper body upright.
6. Hold this position for 5 seconds or more.
7. Return your right foot to the starting position to meet your left foot, and repeat the same movement on your left leg.
8. Repeat this movement 10 to 12 times in one set. Perform this movement repeatedly for up to 3 sets.

2. Plank

Plank is one of the weightlifting exercises that is beneficial for strengthening the muscles in your back, chest, and shoulders. In this exercise, your body weight acts as the resistance to train your body's muscles.

How to do a plank:

1. Start in a prone position, hands or forearms and toes on the floor.
2. Relax your head and keep your gaze towards the floor.
3. Lift your body using your abdominal muscles, brace your core to train your abdominal muscles more.
4. Keep your body in a straight line from your ears to your toes. Keep your shoulders away from your ears.
5. Hold this position for 10–60 seconds, and repeat, including rests between plank sets.

In addition to this movement, you can also vary other plank movements, such as side plank, single arm plank, single leg plank, reverse plank, and others.

3. Dumbbell triceps kickback

This weightlifting exercise aims to tone the triceps muscles located at the back of the arm. You can rely on dumbbells to perform this movement.

How to do a dumbbell triceps kickback:

1. Prepare two dumbbells, and hold one dumbbell in each hand.
2. Bend your body to form a 45-degree angle, and bend your elbows to form a 90-degree angle.
3. Straighten your arms backward, engaging your triceps during this movement.
4. You can train one arm first, or both arms simultaneously.
5. Repeat this movement for 1–3 sets, with each set consisting of 8–12 repetitions.

Read also: Feeling Old Due to Lower Back Pain? Do This!

4. Resistance band pull apart

Resistance band pull aparts are an exercise designed to target muscle groups in the shoulders and upper back. This exercise requires a resistance band to add resistance to your workout.

How to do resistance band pull aparts:

1. Hold the resistance band at shoulder height and slightly wider than your shoulders. Extend your arms and slightly bend your elbows.
2. Stand with your feet hip-width apart, then slightly bend your knees. Your posture should be upright, relax your head and neck.
3. Keep your arms straight, pull the resistance band towards your chest by moving each arm to the side.
4. Keep your spine straight, then slowly return to the starting position.
5. Perform this movement for 1–3 sets, with each set consisting of 15–20 repetitions.

5. Resistance band leg press

This weightlifting exercise is very beneficial for muscles such as the quadriceps, hamstrings, calf muscles, and glutes. Even with a resistance band, this exercise is similar to a leg press using gym equipment, as you will be training against gravity.

How to do a resistance band leg press:

1. Lie on your back and lift both your legs.
2. Bend your knees to form a 90-degree angle.
3. Loop the resistance band around your feet, and hold the ends tightly.
4. Press your feet upwards until your lower legs extend.
5. Bend your knees until they return to a 90-degree angle.
6. Perform this exercise for 1–3 sets, with each set consisting of 10–12 repetitions.

Try to start doing these exercises regularly so you can stay fit with the added benefits of reducing excess weight and building muscle.

Don't forget to cool down for 5 to 10 minutes every time you finish weightlifting at home. Cooling down can help stabilize your breathing and heart rate, which increase during exercise.

You can march in place or do stretching movements during your cool-down. This can also help prevent injuries.

Fit at Home? Complete Your Workout with SVRG Equipment Now!

Even if you don't go to the gym, home weightlifting can still be done effectively with the right technique and movements. Consistent training will help your body become stronger, fitter, and healthier every day.

Complete your workout with quality sports equipment from SVRG for maximum results. Enjoy a variety of attractive promotions that make the shopping experience more pleasant and practical.

Starting now, don't wait any longer to sculpt your dream body. Let's get active with home workouts and feel the positive changes every day!