DIY: A Strength Training Program for Your Home

The cost of joining a fitness facility can often be a barrier for many who want to do strength training. In addition, the added travel time and working out with others can sometimes be unappealing. A cost-effective and convenient alternative is turning your own home into your own personal training facility.

What You Need:

1. Space: You will want a small, open space that allows for movement and is void of hazards.

2. Equipment: Invest in a few dumbbells and/or resistance bands as well as a stability ball.

3. Plan: Start strength training AFTER you have developed a plan. It is important to have a structured plan or consult with a fitness professional prior if you need assistance. A well rounded plan will:

• include 8-10 exercises targeting the major muscle groups of the body.
• 1-3 sets of 8-12 repetitions
• 2-3 days per week

Strength Training Tips:

1. Control the Weight. Lift and lower the weight in a slow, controlled manner. Try using the 1-2-3- count. Lift up for a count of "one" and lower for counts "two, three". 
2. Breathe. Never hold your breath, ideally you will exhale when the weight is being lifted and exhale when the weight is being lowered.
3. Go to failure. Select a weight that challenges you to feel fatigued between 8 and 12 repetitions. 
4. Progress Slowly. Work toward your goals slowly, and appreciate the process of being active. During your first few workouts focus on form and allow time for recovery between sets (30-120 seconds) and between workouts (1-2 days). 
5. Include Variation. Try new exercises, vary resistance or try new equipment.
6. Add on. Over time, add more equipment to your collection. For example, build on to your collection with a medicine ball, Bosu Ball or additional free weights.
7. Do Something! When it comes to strength training - and exercise in general - doing something is truly better than doing nothing. 

Full Body - A Sample Home Workout Plan

Squat

Stand with your feet shoulder-width apart, slowly lower your body like your are sitting in a chair, return to standing.

Chest Press

Lying on your back, grip dumbbells and extend upwards. Slowly lower to starting position.

Back Extension

Lie face down on the floor. Raise chest off the floor. Hold 1-2 seconds, slowly lower to floor. 

Standing Lunges

Step forward, bending your leg until thigh is parallel to the floor. Push back to starting position.

Shoulder Press

Raise dumbbells over your head, keeping elbows soft. Lower to starting position.

Leg Curl

Stand behind a chair, slowly bend one leg at the knee, raising your heel up toward your buttocks. Lower foot back to ground.

Dumbbell Row

Bend forward at the waist, keep slight bend in the knees. Pull dumbbells up to your sides until upper arms are almost parallel to the ground. Return to starting position.

Biceps Curl

Lift weights up until they are facing your shoulders at the top of the movement. Lower to the starting position by your thighs.

Front Plank

Lie face down on mat resting on the forearms, push off the floor, raising up onto toes and resting on the elbows.Keep your back flat, in a straight line from head to heels. Hold for 20-30 seconds.