Five Strength Training Exercises That You Can Do Right From Your Home

If you're no fan of the gym because of all those intimidating exercise equipments, how are you supposed to develop a leaner, healthier body if you cannot do some strength training exercises using weights?

An alternative solution is for you to use weights, exercise balls or a good old exercise mat. Before delving deeper into the many strength training exercises that you can do right in the comfort of your own home, let us first take a look at the benefits of strength training.

The Numerous Benefits of Strength Training

It doesn't matter what level of fitness it is that you are trying to achieve, or have already reached. If your goal is to develop a healthier, leaner body – strength training is a must.

Take a look at the following benefits that you will get to enjoy with strength training exercises:

• Both men and women will benefit from strength training.
  
  Some women are afraid to lift weights for fear of developing the muscles that men have on their arms and biceps. However, you need to remember that men and women have different body compositions – so they will respond differently to weight training or strength training exercises. As such, even women can lift weights and can in fact benefit from it.
• Strength training exercises will do just that: build up your strength.
  
  As the name implies, strength training will help boost your overall strength when working out. You can work your way from lifting lighter objects often – to lifting heavier weights more effortlessly over time.
• Strength training improved bone health and decreases the risk of injury
  
  Healthwise, the benefits of strength training exercises include increasing your bone density as well as decreasing the risks of osteoporosis, bone fractures and bone injury.
• Strength training helps maintain your muscle mass and control your body fat.
  
  If your target is to lose the body fat so that you can develop ripped abs or a sexier stomach, strength training becomes even more important.

  Strength training helps reverse muscle loss which becomes a bigger risk as you age – and it also helps control your body fat due to the calories burned through the exercises.

Five Strength Training Exercises that You Can Do at Home

Now that you have an idea about the importance of strength training, what are the types of strength training exercises that you can do right in the comfort of your own home? Take a look at a few sample exercises:

1. Shrug Back Exercises
   
   Carry your dumbbells on both hands with the palms facing your sides. Stand with your feet positioned under your hips, keep your arms relaxed and your elbows extended. Then, do a shrugging motion by pulling your shoulders up to your ears. Hold this position for a second and relax, then repeat.
2. Front Raise Shoulder Exercises
   
   The shoulders are another part of the body that you can work on. Stand with your knees slightly bent and hold a dumbbell in each hand with your palms facing your thighs. Lift the dumbbells slowly until they are on your shoulder level, hold the position for one second and relax, then repeat.
3. Leg Raise Exercises
   
   You would not need dumbbells for this strength training exercise. Just lie with your back flat on the floor. Place your hands at a comfortable position, lift your legs as high as you can straight in the air and slowly lower your legs until they are barely touching the ground. Hold the position and lift your legs back up.
4. Leg Curl Exercises
   
   Start by positioning yourself on all fours, but with one leg stretched out. Look down to the ground so that your head and neck are in line with your spine. Take the leg that is outstretched and bend it at the knee. Hold the position and place it on the beginning position. Repeat, and do the same with your other leg.
5. Standing Calf Raise
   
   This may sound like an odd exercise to do for strength training, but our calves are subject to the daily stresses, especially to those who are up on their feet all day. With dumbbells on both hands, you can start the exercise by positioning your feet directly under your hips. Then, simply lift up in a tip toeing position. After a second, put your feet flat on the floor and repeat. It's that simple.