Strength training builds muscle mass, increases your metabolism and builds strong bones, but according to the Centers for Disease Control and Prevention, as of 2004 only 21.9 percent of men and 17.5 percent of women regularly strength train two or more times each week. To reap the benefits of strength training, initiate your routine at home with simple body weight exercises.
Squat
The squat epitomizes a body weight exercise targeting all the major muscle groups of your lower body. Stand with your feet shoulder-width apart, your hands on your hips or extended directly in front of your shoulders. Fixate your eyes on something above your head. This will help you remember to keep your head and chest up throughout the movement. Bend your knees and press your weight through your heels, pushing your butt backward as though you were about to sit down in a chair. When your knees form a 90 degree angle, return to standing. Make sure not to tip forward to your toes or allow your knees to extend farther forward than your toes during the movement. Repeat 15 to 20 times.
Cobra
The cobra combines a an abdominal stretch with a body weight exercise targeting the upper back. Lie on your stomach, your legs straight behind you and your palms resting on the floor directly in front of your chest, your elbows in at your sides. Press through your palms, extending your elbows and lifting your torso off the floor. Keep your shoulders down and your head facing forward throughout the movement. When you have extended your elbows, making sure you don't lock them at the top of the movement, hold the position for a moment before slowly returning to the starting position. Repeat the exercise 20 times.
Triceps Dip
The triceps dip allows you to focus attention on your triceps, giving you sculpted and toned upper arms.
To perform a triceps dip, sit on the edge of a sturdy chair or bench, your hands placed firmly on the chair next to your butt, your fingers grasping the chair's edge. Step your feet out in front of you and press through your palms, lifting your body off the chair and positioning your body just in front of the edge of the chair. From this position, bend your elbows, keeping them close to your body, and begin lowering your body toward the floor. When your elbows form a 90 degree angle, press through your palms, lifting your body up to starting position. Repeat as many times as you can, aiming to perform the exercise between 10 to 12 times.
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