Weight Training at Home and the Gym

Lifting weights is the best method for staying lean and healthy. Having muscles burns more calories even when you’re resting. They help keep you mobile and active as you get older. Our bodies adapt to what we ask them to do. If you’re training to lose fat, you need to continually add to your training to prevent your body from adjusting. If you’re only doing cardio, this becomes impossible. You could be running all day long. With weight training, it’s easy to add a few pounds every week or so or do a different exercise. There are many ways to keep your body guessing. What’s the best time to train? Studies say that the best time is late afternoon to early evening. The research is not clear why, possibly because it is when your body temperature is highest, but the impact is not much. Really, the best time to train is when it works for you and you can do it consistently

When you first go into the gym to start lifting weights, you need to have a plan. Too often, I see people going to the gym without an idea of what they need to do. They just start doing bicep curls and ab crunches because that’s what they see on YouTube. The vast majority of YouTube videos are about building big biceps or six-minute abs, and some people think that’s what they need to do at the gym. Those are the glamor muscles, but the reality is they are two of the smallest muscle groups in your body and have the least impact on your body composition. What you really need to focus on to begin with are your bigger muscle groups: your legs, back, and chest. Then, work on the ancillary moves like the bicep curls and tricep extensions. Ab exercises are important but should not be the primary focus; your abs will only be seen when you’re shirtless, and really, how often is anyone going to see that.

Training needs to become a habit or routine. I prefer to train every day or six days a week. This makes it easier to form a routine. If you train every other day, it becomes easy to skip and say, “Oh, I’ll do it tomorrow.” If you do it every day, it becomes part of your life. I always give myself a reward afterwards, something I really like but that is healthy. I have a chocolate protein shake after my training. I love it so much that I can’t imagine skipping my training or I would miss out on the shake. It could be a fruit smoothie, some dark chocolate, or a coffee.

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While going to the gym is great. Sometimes it can be easy to skip if its a long drive or you had a busy day. That’s why its great to have a home gym. If you work out at home, its harder to skip. You don’t need a lot of equipment to start with. You will need some things though, and you can add more equipment over time. This guide gives options for workouts that you can do it home with minimal equipment. You will at least need an adjustable pull up bar, one that you can set at different heights because you probably are not going to start off doing full pullups. Elastic bands are great for at home training. You can watch Facebook marketplace for used equipment too, all my equipment is used and it works great.

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Your muscles need about 48 hours to recover after you work them. This varies depending on the muscle and the person, but it’s a general rule to keep it simple. So, I like to divide the body into three sections and work one section one day, another the next, and the last the following day, then start all over again. But you can split your workouts however it works best for you. This is just a sample

On the first day, I begin with legs. The legs encompass several muscle groups that form the foundation for overall strength. It’s not just one muscle group; it includes the quadriceps, hamstrings, glutes, and calves. I also incorporate abdominal exercises on this day. While abs are smaller muscles and recover quickly, they complement the leg workout effectively.

The second day focuses on push exercises involving the chest, shoulders, and triceps. These muscles often work synergistically in many exercises, making it efficient to train them together. I always start with a warm-up to increase blood flow—whether it’s a brisk walk, sprints, or stair climbing. Beginning with lighter weights helps prepare the muscles before progressing to regular sets. Abs are typically rested on push days due to the comprehensive nature of this workout.

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The third day is dedicated to pull exercises, targeting the back and biceps. These exercises involve movements like pulling down or pulling up. I emphasize a bit more on abs during pull days. While most muscle groups can be trained with body weight and gravity, having basic equipment like a adjustable bar or resistance bands can enhance pull day workouts.

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There are various ways to structure your training. For instance, if not exercising daily, you can adopt a split routine—working legs one day followed by upper body the next, then allowing a day of rest before repeating. This approach ensures muscles have ample time (48 hours) to recover. Another balanced split involves focusing on back, biceps, and hamstrings one day, and chest, shoulders, triceps, and quadriceps the next, followed by a rest day. However, I prefer the legs, push, pull split, training six days a week for a more focused approach.

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Day 1: Legs

Legs are the biggest muscles and provide the foundation for everything else. You might think that it’s only one muscle group, but it’s actually a lot more. The quadriceps, hamstrings, glutes, and calves each have distinct functions and should be targeted with different exercises.

Squats

Squats are the biggest and best overall exercise for legs. It’s best to start your leg workout with some form of squats. The most basic and best way is to use a barbell on your shoulders. Go as low as you can comfortably go while keeping your head up. Try to keep your shoulders and heels in a line. Avoid letting your back round, as this could cause injury. Aim for 5 sets of 8-12 reps with a weight heavy enough that the last rep on the last set is almost impossible to complete. Some people say you need to go all the way down to where your butt is touching your legs but this is not really healthy for most people’s knees. If you feel comfortable doing it, great but if you go to where your upper legs are parallel with the floor, that is still very good. I like to use a box or a bench to go down to, this tells me where I need to go. You don’t want to sit on it or you will loose your momentum, just touch it. For squats, you should use pretty heavy weights and do 5 sets, aim for 8-12 reps. The weight should be heavy enough to where the last rep on the last set is almost impossible to do. There are other ways to do squats, you can use dumbbells, you can use a heavy medicine ball and hold low between your legs with your hands. You can also do body weight squats if you are just getting started or working out at home. If that is hard for you. You can use a band tied to something high to help you up. When bodyweight squats get easier, you can do squats on one leg, this is called a pistol squat. Its very difficult, you can work up to it by standing on a bench and squatting on one leg or also using the elastic exercise bands. There are other ways to do squats as well. You can do goblin squats where you hold a dumbbell or kettlebell either at chest level or between your legs and squat. You can also squat with a smith machine at a gym that has these available. They are a barbell machine where the barbell slides on guides, these are good for beginners and they are also good for using heavy weight or if you want to do squats where you sit back more.

Hamstrings

Straight-legged deadlifts are a great hamstring exercise. Use a barbell, keeping your legs fairly straight, and lift the barbell up to your waist. Keep your back straight and head up, and avoid rounding your back. Aim for 5 sets of 8-12 reps. One good way to do this with a lighter weight is to do one leg at a time and use a dumbbell. Its really challenging to do this with your butt against a wall and feet just a little away from the wall. This is really good for your toes and feet because you have to really use your toes to keep from falling over.

Another great exercise for hamstrings, and this one you can do at home, is called the Nordic curl. With this exercise, you start on your knees with your feet locked under a fixed bar or a bed or anything that can hold your weight, Then you lower your body, keeping your upper body straight and try to use your hamstring muscles to slowly lower your body, then use your hamstring muscles to bring yourself back up. This can be pretty difficult so if you need to, you can lower yourself down slowly and catch yourself with your hands, that push yourself back up and start again, using the negative to build your hamstring muscles.

If you are working out in a gym, Leg curls are a great isolation hamstring exercise. Leg curl machines can be found in most gyms. You usually lay down on the machine and curl the bar with your legs. You can do one at a time to really isolate the muscles, and work on balance. 

Another Quad Exercise

After a hamstring exercise, it is good to go back and do another exercise for quads. Now you can do something that targets a specific part of your quad more directly. There are many options here. Lunges are one of the best quad builders. There are many ways to do them. The basic principal is that you have one leg in front of you and one leg behind. To perform the exercise, the leg that goes behind you will go down to almost touch the ground. The front leg will be bent at 90 degrees. Some variations are reverse lunges where you step back with the leg that goes to the knee. You can do walking lunges where you go forward with each lunge step. You can do lunges where your back foot is resting on a bench, this really isolates the quads. You can do reverse lunges where you hold on to something so you really sit back in the lunge position. For all of these lunge variations, you can hold dumbbells to add weight to the exercise. 

If you are working out in a gym, you might have access to a leg extension machine. This can be a great exercise to work the teardrop shaped muscle above your knee and get some muscle separation in your quads. For some people, this exercise really hurts their knee so use caution with this. If it is an issue for you., you can limit the range of motion, don’t go all the way down, this can stretch the tendons around the knee.  You can do this at home by sitting on your knees and keeping your back straight, lean back as far as you can and use your quad muscles to bring yourself back up

Leg press machines are another good quad exercise if you have access. It is similar to the squat as a quad builder but it is a little safer for backs, just be careful again with your knees and don’t lock your knees at the top. You can use different foot positions to activate different muscles in the quad. Play with it to see what works best for you. 

There are also variations of the squat that you can do as a secondary quad exercise. One excellent variation is the dumbbell or kettlebell sumo squat. You have your feet spread out in a v shape and hold the dumbbell between your legs and perform a squat. You can do this with no weight if you are just getting started, or hold something that gives you a little weight like a gallon jug of water.

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Glutes

Now it is time to work the glute muscles. The glutes are a big muscle and they need to be worked in order to have balance and prevent knee and back pain. A lot of knee and back pain is caused by imbalance or weakness in certain muscles in the glutes.  Many of the other leg exercises such as squats deadlifts and lunges also work the glutes but it still good to isolate the glute muscles with other exercises. One of the best glute exercises is the hip thrust. You can do this with a barbell resting on your hips, your back on a bench, and your feet on the ground with your knees bent. Move your hips up and down slowly, controlling the weight. If this is uncomfortable, you can use a plate weight and do one leg at a time.

It’s crucial to strengthen the side glute muscles, especially for alleviating back pain. One effective exercise for this is side leg raises, often seen in old aerobic videos with Jane Fonda and others. To perform this exercise, lie on the floor on your side, legs straight, and lift one leg up into the air.

To enhance this exercise, adding resistance is beneficial. Using bands is a great option—you can place small bands between your knees or use a larger band while standing to add resistance to leg raises. This helps target the glutes more effectively and contributes to overall strength and stability.

Calves

Calf raises can be done on a step with your toes on the step and your heels off, raising up and down slowly. When this gets too easy, do them with one foot at a time. Hold dumbbells or a barbell on your shoulders for added resistance.

Abs

End your leg workout with an exercise for your abs. If you’re new to training, start with the plank. Lie face down, resting on your forearms, and keep your body straight, either on your toes or knees. Hold for a minute, focusing on keeping your core tight.

Day 2: Chest, Shoulders, and Triceps

Chest

1. Compound Chest Exercise:

• Push-ups (for beginners):
  • Start with your palms on the ground and hold your body straight.
  • If you can’t do a full push-up on your feet, start on your knees.
  • Lower yourself until your face almost touches the ground, then push back up.
  • Aim for 5-8 reps. If you can do 10-15 reps, make it harder by progressing to one-arm push-ups using a prop like a medicine ball.
• Dumbbell Bench Press (for advanced):
  • Lie on a bench with dumbbells in your hands, palms facing your feet.
  • Lower the dumbbells as low as comfortable, then press up in an arc over your chest to full arm extension.
  • Aim for 5-8 reps, adding weight or going slower to increase difficulty.

1. Chest Fly:

• Doorway Fly (for beginners):
  • Stand in a doorway with your palms on the walls and lean into it, pushing through your chest.
  • Make it harder by moving your feet further away from the door.
• Dumbbell Fly (for advanced):
  • Lie on a bench or the ground with dumbbells in your hands, arms out to the side.
  • Bring the dumbbells together in an arc, keeping a slight bend in your elbows.
  • Aim for 8-15 reps. Switch to bands if you need consistent tension.

1. Additional Chest Exercise:

• If focusing on chest development, add another exercise like an incline or decline dumbbell bench press.

Shoulders

1. Compound Shoulder Exercise:

• Wall Press (for beginners):
  • Stand perpendicular to a wall, feet less than arm’s length away.
  • Lean into the wall and press back up.
  • Make it harder by moving your feet further away.
• Dumbbell Shoulder Press (for advanced):
  • Either sitting or standing, press the dumbbells up over your head in an arc.
  • If you experience shoulder impingement, start with your palms facing your chest and rotate as you lift.

1. Shoulder Raises:

• Lateral Raises:
  • With dumbbells at your side, raise them to just above your shoulders, then lower slowly.
  • Aim for 8-15 reps.
• Front Raises:
  • Use dumbbells or a weight plate, holding it in front of you like a steering wheel and turning it back and forth.
• Rear Deltoid Fly:
  • Bend over and lift dumbbells or bands to the side, focusing on the rear deltoids.

1. Band/Cable Exercises:

• Use elastic bands or cable machines for shoulder presses and raises, adjusting the height for different angles.
• Perform face pulls with bands or cables for rear deltoids, ensuring safety.

Triceps

1. Compound Triceps Exercise:

• Dips:
  • Use a chair or bench, sitting on the edge with your palms on the edge.
  • Lower yourself and push back up using your triceps.
  • Make it harder by propping your feet up or adding weight.
• Skull Crushers:
  • Use a barbell or dumbbells, lowering them toward your forehead or beyond while lying on a bench or standing.
  • Experiment with different motions to feel it in your triceps.

1. Triceps Isolation:

• Pushdowns:
  • Use a cable machine or bands to perform triceps pushdowns, varying your grip and hand positions.
• Narrow Push-ups:
  • Place your hands in a narrow position or form a diamond shape with your thumbs and forefingers, focusing on using your triceps.

Optional Abs (If Time Permits)

• Half Twists:
• Lie on a bench with your feet locked under a bar.
• Hold a medicine ball over your head, lift your back slightly off the bench, and hold for 30 seconds.
• Shift the ball to each side for 15 seconds.
• Repeat 3-5 times, resting in between.

This workout plan ensures a balanced development of the chest, shoulders, and triceps, promoting muscle growth and strength. Adjust the exercises and repetitions based on your fitness level and progress.

Day 3: Back and Biceps Day

Back and biceps are the hardest to train without equipment, so at least a pull-up bar is recommended. A height-adjustable pull-up bar that fits between a door frame is ideal, as it allows for a range of exercises and progression levels.

Bodyweight Exercises for Back

1. Ground Push-ups for Back:

• Lie on your back with your arms out to your sides.
• Push yourself up with your elbows close to your body, then gradually lower yourself back down.
• Repeat with elbows further out to your sides to change the angle.

1. Isometric Bicep Contractions:

• Use your opposite arm to push down on your working arm while trying to curl up.
• Hold this contraction for 30 seconds and repeat five times.
• Vary the arm positions to work the full range of motion.

Pull-up Progression

1. Inverted Rows:

• Set the pull-up bar at waist height.
• Lie underneath the bar and pull your chest up to the bar.
• Start with your feet on the ground, progress to your knees, then to a full body position.

1. Assisted Pull-ups:

• Use resistance bands for assistance.
• Wrap the band around the bar, place your feet in the band, and perform pull-ups.
• Gradually reduce the band’s tension until you can do full pull-ups.

1. Full Pull-ups:

• Grip the bar shoulder-width apart with palms facing away.
• Perform pull-ups aiming for 5-8 reps.
• Once able to do more than eight reps, add weight using a belt or holding a dumbbell between your legs.

Rows

1. Dumbbell Rows:

• Keep your back straight, bend at the waist, and pull the dumbbells toward your chest.
• Perform one-arm rows with your resting hand on a bench for support.
• Experiment with pronated (palms down) and supinated (palms up) grips.

1. Barbell Rows:

• Similar motion as dumbbell rows but using a barbell.
• Pronated grip targets upper back, supinated grip targets lower lats.

1. Seated Rows (Gym):

• Use various attachments (straight bar, close-grip handles) on a seated row machine.
• Pull towards your midsection, focusing on squeezing your back muscles.

1. Band Rows:

• Attach the band to a secure point, stand or kneel, and perform rows.
• You can also pull apart while pulling back for a 3-dimensional muscle workout.

Traps

1. Shrugs:

• Use dumbbells or a barbell, let your arms hang down, and shrug your shoulders up and down.
• To target lower traps, perform shrugs while slightly bent over.

Biceps

1. Standing Dumbbell Curls:

• Stand with feet shoulder-width apart, arms at your sides.
• Curl the dumbbells up to your shoulders and slowly lower them down.

1. Hammer Curls:

• Hold dumbbells with a neutral grip (palms facing in).
• Curl up, keeping palms facing each other.

1. Concentration Curls:

• Sit on a bench, rest your elbow on your thigh, and curl the dumbbell up and down.

1. Cable Curls (Gym):

• Use a low cable attachment to perform curls, keeping constant tension on the biceps.

1. Band Curls:

• Stand on the band and perform curls, maintaining tension throughout the range of motion.

1. Incline Dumbbell Curls:

• Sit on an incline bench, arms hanging behind, and curl up for a full range of motion.

1. Drag Curls:

• Perform a curl but keep the dumbbell or barbell close to your body, dragging it up and down your torso.

Ab Exercises (Optional)

1. Hanging Leg Raises:

• Hang from a pull-up bar.
• Focus on bringing your feet up to your hands, bending at the waist rather than the hips.

1. Cable or Band Crunches:

• Use a high cable attachment or band to perform standing or kneeling crunches.
• Focus on bending at the waist, not the hips.

By following this routine, you can effectively train your back and biceps with or without equipment, progressively increasing the difficulty as you get stronger.

Day 4: Leg Day

On day 4, you’re back to leg day. While you’ll still want to do squats, the rest of the exercises should be different from the previous leg day. Focus more on your hamstrings instead of your quads. Choose different buttock and quad exercises, or mix things up with higher reps or slower movements. Find what feels right for you and pick exercises accordingly.

Day 5: Chest, Shoulders, and Triceps

On day 5, you’re back to chest, shoulders, and triceps. Start with the bench press or chest press, as it is the base chest exercise. After that, mix things up with different exercises for the chest. For example, if you did dumbbell incline bench press before, do decline flies this time. For shoulders, change the angle or style of shoulder raises. If you did shoulder presses as your heavy exercise last time, try wide shoulder raises. For triceps, if you did dips for your heavy exercise, do tricep press-downs this time.

Day 6: Back and Biceps

Day 6 is back and biceps again. You’ll still be doing some form of pull-ups, but vary the style of rows. Choose a different way to perform rows, and mix up your bicep exercises. For instance, if you did dumbbell curls last time, do barbell curls this time. If you did seated curls, try standing or incline curls.

Day 7: Rest Day

Day 7 is a rest day. Your body needs time to recover, but you don’t have to be completely inactive. Do something you enjoy, like going for a hike, a long walk, or a bike ride. Try to get outside and enjoy some fresh air, but also ensure you rest and recover. Rest and recovery are important for your overall fitness progress.