Basic Strength Training Routine
Often times, when people think about wanting to build up their muscle mass, they think they need to immediately hit the gym or buy an expensive weight rack. The truth is, you don't need a lot of expensive equipment to have a solid strength training regime that will get you results. The basic moves in every strength training routine usually have five elements: squats, hinges, push, pull, and core. By starting with bodyweight exercises, incorporated with some weights, you can create a solid weightlifting foundation to build upon. Below are a few exercises that you can easily do at home to get you started on your weightlifting journey.
PUSH-UPS: As many as you can
Push-ups are one of the most basic bodyweight exercises. There are thousands of varieties that you can do, but for this, we will look at the most basic. Start in the plank position, with arms extended. Slowly lower yourself to the ground and back up. Do as many reps as you can. The idea is to build up your strength over time.
SQUATS: 15-20 Reps
This is the superstar of bodyweight movements. It engages your core, back, upper body, and legs. Stand with your feet shoulder-width apart. Slowly bend your knees and lower your butt, while keeping your chest up. Keep your weight in your heels and make sure your knees don't go over your toes. Once you are as far as you can go, slowly return to your starting position.
BENT-OVER ROW: 20-25 Reps
Bent over rows are great for getting definition in your upper body. Grab a dumbbell or kettlebell in one hand. Place one hand on a flat, study surface like a table, chair, or even the floor. Hold the weight in one hand and slowly bring it up until your elbow is at a 90 degree angle. Return to start position. Once you finish a set, switch hands and do the same thing on the other side.
KETTLEBELL SWING: 5-10 Reps
Stand with your feet shoulder-width apart. Bend at your waist to pick up the kettlebell with both hands. Keep your shoulders back and your core is engaged throughout the exercise. With your legs bent, allow the weight to swing between your legs. Forcefully drive your hips forward, propelling the weight into the air. Control the descent with your arms and engaged core. Repeat.
SIT-UPS: As many as you can
Lay down on the floor with your feet firmly planted shoulder width apart and your fingers interlaced behind your head, your elbows should be parallel to your ears. Slowly lift your upper back off of the floor until you are as close to your knees as you can be. Then slowly return to your starting position.
JUMP ROPE: 4 minutes
If you want to challenge yourself, buy a weighted rope. The basic jump rope technique is to have your feet together, one end of the rope in each hand with the rope behind you. Flick your wrist to have the rope go over your head, when the rope is in front of your feet, jump over it. The idea is to continuously be jumping, so don't pause after one. Keep going.