Strength training is an essential part of any exercise routine. It can help you build muscle mass, improve your stamina, drop unwanted pounds and reduce your percentage of body fat. You can perform several muscle-building workouts from the comfort of your own home. Instead of making the trek to your local gym, work on boosting your body's muscle mass in your living room, study, garage or backyard.
Free Weights
The key to building muscle with free weights is to start slowly with lighter weights and gradually work your way up to heavier weights. With free weights, the number of repetitions does more to build your muscle strength than the number of pounds you lift. Two of the most appropriate free-weight exercises for home are bicep curls and dumbbell rows. To perform a bicep curl, grab one light free weight in each arm. Stand erect and hold your arms at your sides with the palms of your hands facing outwards. Curl your arms back toward your chest in a slow, controlled manner and then lower them. To perform a dumbbell row, stand with your legs hip-width apart and lower the top half of your body forward at approximately a 45-degree angle. Hold one free weight in each hand, and start with your arms hanging down toward the floor. Exhale, and then bend your elbows to bring your arms back to your navel. As you do so, strive to squeeze your shoulderblades together. Inhale as you lower your arms to the starting position.
Combination Approach
Traditional aerobic exercises such as jogging in place, jumping jacks and mountain climbers can help increase your heart rate and burn calories. To add an additional muscle-building element to them, try doing some of these cardiovascular workouts while holding free weights. While doing jumping jacks, for example, hold a pair of light free weights. This will build up the muscles in your arms as you burn off calories. Try jogging in place with wrist weights. As you lift your arms up and down, you'll boost your muscle mass.
Body Weight Exercises
You don't need free weights to build your muscle mass while working out at home. Instead, turn to some traditional workout routines. If you want to build up the muscles in your arms, stretch out on your living room floor and tackle some push-ups. Install a pull-up bar across the doorway leading to your home office or bedroom and perform some quick pull-ups. If you want stronger leg muscles, take on squats or lunges. Even leg lifts can quickly add shape to your leg muscles. To perform leg lifts, lay on your back on the floor. Raise one leg in the air and hold it there for several seconds before lowering and switching legs.
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