Getting Started with Weight Training at Home
I recently cancelled my gym membership due to the Covid-19 pandemic. As a result, without all the equipment of a gym, I have had to be creative developing a workout routine here at home. If the same is true for you, or you are interested in just getting started slowly with with weight training, try my easy 10-minute routine and build from there. Taking an easy first step is a great way to develop a healthy practice.
Weight training has many benefits especially as we age. Those benefits include:
Strengthening bones and maintaining bone density (80% of Americans with osteoporosis are women)
Decreasing the likelihood of developing a chronic illness such as Type 2 diabetes, cardiovascular disease, and cancer
Boosting metabolism and fat loss because more muscle burns more energy
Research also suggests that weight training improves brain health.
For many people, getting started is the hardest part of weight training. You might find dumb bells intimidating or are unsure of what routines to do. With Covid-19 many people are staying out of gyms and figuring out how to do weight training at home. Below is a simple ten-minute upper body routine to get you started with a home practice that includes a warm up and four exercises. You can use items you have at home if you don’t have weights. Here are some items that you can use as weights:
Soup cans
Half gallon milk cartons filled with water
Bricks
Before you get started, here are a few tips:
Start with a light weight (even if it feels “too easy”)
Focus more on technique and form so you don’t injure yourself and less on how much weight you are using (see the video listed at the end for more information about technique)
Go slow and be intentional; breathe out as you lift and breathe in as you lower the weight
Find a workout buddy and do the routine together
If you are straining to lift the weight, lower the weight; once you are able to do 12 reps increase the weight slightly
Drink water when you have completed the routine
Although this routine is intended to be a first, easy step to more intense weight training, it’s good practice to do some stretching before you begin especially if your range of motion is limited. You should also stretch after the routine. Finally, with any weight training or stretching, always be aware of your limits and check with a doctor if you have a physical or medical condition that may be affected.
Warm-Up (about 3 minutes)
Do each exercise for 20 seconds. Do the set twice with a 30 second break between sets.
1. Running in place (legs and arms)
2. Pivot boxing (alternate right arm to the left then left arm to the right)
3. Modified jumping jack
Option A: Full step to right and raise arms to shoulder level or overhead; full step to left and raise arms. Keep repeating
Option B: Traditional jumping jack but arms raised up in front of body and overhead instead of out to the sides.
Weights (about 7 minutes)
Using equal weights in each hand (soup can, milk carton, brick, or other household item that is easy to grip), do the following exercises for 8 – 12 reps. Rest for 10 seconds and repeat. Rest and repeat.
Rest 30 seconds between each set of exercises.
4. Biceps: Maintaining good posture, hold the weights at your sides and lift slowly to the shoulder bending at the elbow. 8 – 12 reps X 3
5. Triceps: Holding one weight in both hands, raise your arms over your head. Bend at the elbow slowly so the weight is lowered behind your head; raise it up above your head. 8 – 12 reps X 3
6. Shoulder and Upper Arms: Maintaining good posture, hold the weights at your sides and lift your arms to the sides without bending your arms. Raise the weights no higher than shoulder level. 8 – 12 reps X 3
7. Chest: Laying on your back with knees bent and feet flat on the floor, raise the weights (one in each hand) above you; slowly lower the weights to the sides to chest level without touching the floor and keeping your arms straight; then raise the weights overhead. 8 – 12 reps X 3
More intense option: Hold the weights at the side for a 3 count before raising them.
Bonus Exercise
8. Stand holding your weight in both hands in front of you. As you raise the weight overhead, step your right foot forward and bend your knee at a 90 degree angle keeping the knee in line over your ankle. As you do, lower the weight down to your left side. Then raise the weight overhead as you come back to standing position. Repeat stepping your left foot out and lowering the weight to your right side. This should be one slow, continuous motion. Complete the motion five times on each side.
There are lots of resources, articles, and videos online about weight training. Here are a few basic routines and additional information:
Mayo Clinic Guide to Stretches
https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840
Mayo Clinic Strength Training Videos
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046031
Using Proper Technique When Lifting Weights
https://www.youtube.com/watch?v=t4A2o4Ycudw