Home Free: A Weight Room of Your Own
- An adjustable weight bench will help you vary your workout.
- Dumbbells, kettlebells, resistance bands, and/or stability balls. Try them out before you buy. You may consider starting with one type of weight and then trying another as your program progresses.
- A dumbbell rack keeps weights out of the way to prevent injury to you and your family.
- A full-length mirror can help you check that you are using proper form.
- An exercise mat to make floor exercises more comfortable.
Create Your Program
Making Progress: Expert Training Tips
- Choose a schedule you can commit to. For beginners, strength training two to three days a week works well. A morning routine works well, because we are often more tired later in the day and may be tempted to skip a workout.
- Never push yourself to full fatigue. Lifting too much weight is dangerous, especially when you are at home by yourself.
- Watch your technique carefully in a mirror. You may perceive that you are doing something correctly, but you need to see if your motions are correct.
- Lift and lower weights with slow, controlled movements. If you rely on momentum, you will not isolate the muscle group or get the results you want.
- Increase weight and repetitions gradually. Whatever the exercise, be sure you can do 12-15 repetitions comfortably before increasing the weight.
- Make sure equipment is properly stored and monitored. This is especially true if you have children in the house. Parents should also make sure they have time for themselves to dedicate to exercise during a period when the children are occupied and supervised.
American Council on Exercise http://www.acefitness.org
Family Doctor—American Academy of Family Physicians http://familydoctor.org
Health Canada http://www.hc-sc.gc.ca
Public Health Agency of Canada http://www.phac-aspc.gc.ca
A strength training program for your home. American College of Sports Medicine website. Available at: http://www.acsm.org/access-public-information/articles/2012/02/02/a-strength-training-program-for-your-home. Updated February 2, 2012. Accessed November 13, 2014.
Fit facts: how to design your own home gym. American Council on Exercise website. Available at: http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid%5F2588.pdf. Published 2013. Accessed November 13, 2014.
- Reviewer: Michael Woods, MD
- Review Date: 11/2014 -
- Update Date: 12/14/2012 -
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.
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