Resistance training triggers muscular adaptations that, over time, benefit your physical fitness and overall health. Training consistently will increase your strength noticeably within a few months, improve your muscular function and prevent injury to your joints. It will also build and tone your muscles, helping you look and feel better. Fortunately, you don't have to buy an expensive gym membership to gain these benefits. You can perform resistance exercises from home that will help build and strengthen all your muscle groups.
Step 1
Lie on your belly with your hands on the floor, slightly wider than shoulder width. Extend your arms, push-up style, to press your upper body and thighs off the floor. Curl your left foot toward your buttocks once your arms are fully extended. Lower it back down and perform another push-up. Then curl your right foot toward your buttocks and lower it back down. Perform two to three sets of 10 repetitions, alternating legs.
Step 2
Lie on your back with your knees flexed and feet flat on the floor. Place your hands behind your head with your elbows directed upward. Contract your abs to lift your shoulders off the floor, touch your elbows to your knees, and slowly reverse back to the starting position. Lift your right foot off the ground until your leg is fully extended. Lower your foot back down, perform another sit-up, and extend your right leg. Continue alternating leg extensions following each sit-up. Perform two to three sets of 10 reps.
Step 3
Hold a dumbbell in your right hand and stand behind a chair with your left foot slightly in front of your right. Lean forward until your torso forms a 45-degree angle with your legs and place your left hand on the back of the chair. Hang your right arm below your shoulder with your palm facing inward. Extend your right arm, lifting the weight until it is about parallel to the ground. Lower it back down slowly and repeat for eight to 12 reps. Perform two to three sets with each arm.
Step 4
Stand upright with your feet slightly wider than shoulder-width apart and toes directed forward. Hold dumbbells about an inch in front of your shoulders with your elbows bent and palms facing each other. Squat until your thighs are horizontal, keeping your back erect. Extend your legs to stand back up. Next, extend your arms to press the weights overhead, turning your palms forward. Lower them back to the starting position and repeat the entire movement six to 12 times. Perform up to three sets.
Step 5
Stand close to a wall with your feet close together. Flex your right leg, lifting your foot off the ground, and place your hands on the wall for balance. Contract your left calf to lift your heel off the ground as high as possible, coming onto your toes. Slowly lower your heel back down. Do two or three sets of 10 reps with each leg.
Tips and Warnings
- Wear ankle weights for the leg curl and leg extension exercises if desired.
- Consult your doctor before beginning any new exercise regimen.
Things You'll Need
- Dumbbells
- Chair
- Ankle weights (optional)
References
- "Physiology of Sport and Exercise (Fourth Edition)"; Jack H. Wilmore, David L. Costill and W. Larry Kenney; 2008
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Bent Knee Push-Up
- American Council on Exercise: Standing Shoulder Extension
- American Council on Exercise: Dumbbell Front Squat
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