According to the UC Berkley Wellness Letter, weight training at home offers a number of benefits for men and women of all ages, including stronger muscles, lower cholesterol levels and a reduced risk of injury in other activities. If you are using a home gym, you may feel limited in the number of exercises you can do and the workout programs you can accomplish. However, if you carefully structure your workout and have clear fitness goals, a home gym can provide you with a complete weightlifting program.
General Conditioning
Home gyms are useful for building up a general fitness level because the exercises you can accomplish on the equipment may be less than what you find at a gym. If you are new to weightlifting, start with a light amount of weight on a variety of exercises. Sit back on the gym and lift the weight for eight to 12 repetitions in a controlled and slow manner, using proper form throughout. Select exercises in pairs that work complementary muscles, such as your biceps and triceps. Make sure your weightlifting is completed in 30 to 60 minutes. Gradually increase the amount of weight or the number of sets you perform for each exercise as you become stronger.
Circuit Training
If your home gym has only a few exercises available or offers limited resistance, a general circuit training routine is a good choice for you. Select around 10 to 15 exercises from your home gym that cover all of the major muscle groups in your body. If your home gym is limited, select additional bodyweight exercises like pushups and situps as a supplement for the gym's limitations. Perform each exercise for as many repetitions of a light weight as you can in 60 seconds. Rest for 30 to 60 seconds before moving on to the next exercise. Repeat the entire circuit two or three times per workout session and keep your heart rate elevated throughout to burn calories.
Strength Building
Building strength at home is possible if your gym is capable of handling a heavy amount of weight. Whether you use free weights or a weight machine, choose four or five strength-training exercises like curls, bench presses, squats and deadlifts. Set the weight at around 80 percent or greater of your one repetition maximum, then lift three to five repetitions of each exercise for one to three sets. Allow ample time between sets for your muscles to recover.
Volume Training
To effectively build muscle size and endurance on your home gym, you need to reduce the weight and increase the number of repetitions you perform for your exercises. Even if your home gym consists of nothing more than a weight bench and a pair of dumbbells, lifting them for 15 to 20 repetitions, or until you reach muscle exhaustion, increases your muscle mass and the strength of your slow-twitch muscle fibers, which are responsible for endurance. According to the Yale Medical Group, you need to allow yourself at least one minute of rest between sets when you are doing high-volume training.
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