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How to Create an At-Home Weight Training Program

By Lynn VanDyke

Republish: EasyPublish™ Published: 11Oct2006 Word count: 614 Viewed: 1183 time(s) Get Free Content For Your Site

If you've already heard about all of the benefits of starting a weight training program, you might be eager to get started. However, with all of the information that is available, it might seem difficult to know just where to start and how to gather the right information and equipment. Don't worry, here's what you need to know.

What level are you right now?

While you might think that weight training is as simple as picking up a few weights and getting started, it depends on the level of fitness that you already have. Most people that want to start an at home weight training program are beginners and will need to get a basic grasp on weight training before they get started.

If you're more advanced, you might be able to jump right into lifting the dusty weights in your basement. Take the time to consider where you're at – honestly. Overestimating your fitness level can lead to injuries that aren't necessary.

What equipment will you need?

If you're just getting started with weight training at home, you have a lot of options in terms of equipment. What you may want to do is start with the less expensive items to see if you will stick with a program before investing in larger pieces of fitness equipment.

A great way to begin a weight training regime is to invest in hand weights or even strength training bands. Both of these are inexpensive and can be found at a number of retailers. As you increase in your strength, you can purchase thicker bands or heavier weights.

What you'll want to do is choose a weight or a band that you can lift, but one that makes you tired after about eight repetitions. When these repetitions begin to get easier, it's time for you to buy another weight.

What do you need to do?

Creating an at home weight training program begins with the right exercise for all parts of your body. The body can be broken down into these sections:

- Upper = arms, back, shoulders, chest

- Lower = legs, buttocks, calves

- Abdominals

You will want to use exercises that target all of these body groups. Many exercises can be found online (like at www.strength-training-woman.com) as well as in a number of fitness books and magazines. You don't have to use a complete program that you find, but you can certainly find different exercises for different parts of your body.

You'll want to strength train every other day if you want to do a full body workout at each session – more often if you're only working out one part of the body a day. For example, if you're working out upper body one day, you can work out the lower body the next day, etc.

You should try to perform the exercises to fatigue. Aim to rest for no more than a minute or two between sets.

Can you help me with some terms?

When you hear the words repetitions and sets, you might become confused. Add in supersetting and super slow training, and you'll be sure to have your head spinning.

As a beginner, you just need to know that a repetition is the number of times that you lift the weight and a set is the group of repetitions. So, when you're doing ten reps of an exercise and two sets, you're actually doing twenty repetitions in total.

Starting an at home weight training program consists of these basic steps:

- Figure our your fitness level

- Buy the equipment

- Find a routine that works all your muscles

- Do it!

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