The American College of Sports Medicine says that moderately intense strength training is an integral part of a fitness program. The recommended minimum is one set of eight to 12 repetitions consisting of eight to 10 exercises that condition major muscle groups at least twice a week. There are several basic strength training exercises you can easily do at home.
Squats
The primary muscles worked when doing squats are the quadriceps, located on the front of the upper leg; hamstrings, located on the back of the upper leg; buttocks; hip flexors, muscles that pull the knee upward; and calf muscles. Place your feet shoulder-width apart. As you lower your body toward the floor while bending your hips and knees, your abdominal muscles should be tight and your upper body should be erect with your head facing forward. When you've reached a sitting position, hold the pose for 3 to 4 seconds. Wearing a safety belt around your waist can help protect your lower back from injury. Incorporating a straight bar, positioned over the shoulders, helps maintain your posture.
Abdominal Crunches
Abdominal crunches work the abdominal muscles in the core muscle group. According to MayoClinic.com, the stronger your core, the easier it is to do most other physical activities and sports. Lie flat on your back on a soft, firm surface with feet flat on the floor close to your buttocks and knees bent. Place hands behind your head or folded across your chest and tuck your chin toward your chest. Lift your body upward using your abdominal muscles. When going back to the starting position, lower your shoulders and upper body in a slow, controlled motion.
Bicep Curls
Bicep curls can be done at home with free weights or by using improvised equipment like bottled water. Bicep curls work out muscles in the front of the upper arm. Grasp your free weights with your hands facing your body. Hold the weights about shoulder-length apart. Stand with your spine erect, feet shoulder-width apart and knees just slightly bent. Raise the weights, bending your arms at the elbow, moving your arms toward your shoulders. When you lift the weights and return them to the starting position, do so in a slow, controlled motion so that you feel the resistance in your biceps.
Lunges
Lunges, which are similar to squats, work the quadriceps, hamstrings, gluts, hip flexors and calves. Take a step forward with your right leg while keeping the left in place. Bend toward the floor with the knee of your left leg just grazing the ground. Hold your pose for 3 to 4 seconds. When you return to an upright position, do so slowly and steadily so that you feel the burn in your legs.
Lateral Dumbbell Raises
To work the trapezius, the outer muscles in the shoulders and upper back, do lateral dumbbell raises. Hold free weights by your sides against your hips. Lift your arms straight out to the sides until they are shoulder-high and parallel to the floor. Slowly return your arms back to the starting position, while allowing yourself to feel the resistance in your neck and upper back.
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