{"id":45779,"date":"2022-08-22T01:02:31","date_gmt":"2022-08-22T01:02:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45779"},"modified":"2025-01-29T08:02:04","modified_gmt":"2025-01-29T08:02:04","slug":"resistance-training-at-home","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/","title":{"rendered":"Resistance Training At Home: Why And How To Do It To Reap All The Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#So_What_Is_Resistance_Training\" >So, What Is Resistance Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Why_Is_Resistance_Training_So_Beneficial\" >Why Is Resistance Training So Beneficial?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Get_Leaner\" >Get Leaner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Build_Bigger_Muscles\" >Build Bigger Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Get_Stronger\" >Get Stronger<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Build_Endurance\" >Build Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Improve_Bone_Density\" >Improve Bone Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Boost_Your_Mood\" >Boost Your Mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Boost_Flexibility_And_Range_Of_Motion\" >Boost Flexibility And Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Improve_Cognitive_Function\" >Improve Cognitive Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Improve_Posture\" >Improve Posture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#How_To_Do_Resistance_Training_At_Home\" >How To Do Resistance Training At Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Step_1_%E2%80%93_Finding_The_Right_Equipment\" >Step 1 &#8211; Finding The Right Equipment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Step_2_%E2%80%93_Choose_The_Right_Exercises\" >Step 2 &#8211; Choose The Right Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Warm_Up\" >Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Dynamic_Stretching\" >Dynamic Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Main_Set\" >Main Set<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#Cool_Down_And_Stretch\" >Cool Down And Stretch<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re time-poor, or you don&#8217;t like the gym, working out at home is a great alternative. But you may wonder\u2014is it as effective as going to the gym? <\/span><span style=\"font-weight: 400;\">The answer is a yes! You can get all the benefits of resistance training by working out at home. In fact, there are some advantages to working out at home that you may not have considered. <\/span><span style=\"font-weight: 400;\">For beginners, this article will explore what exactly resistance training is, how it differs from other types of exercise, and why it&#8217;s so beneficial. We&#8217;ll also provide some tips on how to get started with a resistance training program at home.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_At_Home\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png\" alt=\"Resistance Training At Home\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"So_What_Is_Resistance_Training\"><\/span><strong>So, What Is Resistance Training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Resistance training is any type of <a href=\"https:\/\/betterme.world\/articles\/8-week-resistance-band-training-program\/\">exercise<\/a> that works against a force. This can be either your own bodyweight, or external weights like dumbbells or kettlebells.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key to resistance training is progressive overload. This means over time gradually increasing the amount of weight or resistance that you&#8217;re working against. This forces your muscles to adapt and <a href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/\">grow stronger<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many different types of resistance training exercises, but some of the most common are lifting weights, using resistance bands, and bodyweight exercises like push-ups and squats.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Resistance_Training_So_Beneficial\"><\/span><strong>Why Is Resistance Training So Beneficial?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many reasons why you should include resistance training in your workout routine, irregardless of your fitness goals. Some of the most important benefits of resistance <a href=\"https:\/\/betterme.world\/articles\/resistance-band-chest-workout\/\">training<\/a> include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Leaner\"><\/span><strong>Get Leaner<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A lean physique isn&#8217;t only visually appealing, but it&#8217;s also healthier. Excess body fat puts you at a higher risk for conditions like heart disease, stroke, and diabetes (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training helps you lose fat and build lean <a href=\"https:\/\/betterme.world\/articles\/how-effective-are-resistance-band-workouts\/\">muscle<\/a>. This is because muscle is more metabolically active than fat, meaning it burns more calories even at rest. The more muscle you have, the more calories you&#8217;ll burn, even when you&#8217;re not working out!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Build_Bigger_Muscles\"><\/span><strong>Build Bigger Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Using heavy weights and low reps is the best way to build bigger muscles. If you&#8217;re looking to add some serious size, then resistance training is a must (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, you don&#8217;t have to lift heavy weights to see results. Even using lighter weights or your own bodyweight can help you build bigger muscles\u2014it just might take longer.<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-18.png\" alt=\"Resistance Training At Home\" width=\"2560\" height=\"1600\" \/><i><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Stronger\"><\/span><strong>Get Stronger<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The obvious benefit of resistance training is that it <a href=\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glutes\/\">makes you stronger<\/a> (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). But did you know that strength isn&#8217;t just physical? Think of that time when you had to lift a heavy suitcase into the overhead compartment on a plane. Or when you had to move some furniture around your house.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being strong not only helps you perform these activities with ease, but it also reduces your risk of injury. Strong muscles can better support your joints and protect them from injury.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/full-body-resistance-band-workouts\/\">Full Body Resistance Band Workouts: Lose Weight And Gain Muscle<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Build_Endurance\"><\/span><strong>Build Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Endurance is the ability to sustain physical activity for a prolonged period of time. It&#8217;s different from strength, which is the ability to exert maximal force.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While endurance and strength are different, they both rely on <a href=\"https:\/\/betterme.world\/articles\/weight-loss-resistance\/\">muscle tissue<\/a>. This means that resistance training can help you build endurance as well as strength (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having good endurance is important for activities like running, cycling, and swimming. It can also help you do everyday activities like carrying groceries or chasing after your kids without getting winded.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Bone_Density\"><\/span><strong>Improve Bone Density<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bone density begins to decline around the age of 30. This process is accelerated by factors like a sedentary lifestyle, unhealthy diet, smoking, and excessive alcohol consumption.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Osteoporosis is a condition characterized by low bone density and an increased risk of fractures (<\/span><a href=\"https:\/\/www.bones.nih.gov\/health-info\/bone\/osteoporosis\/overview#:~:text=Overview%20of%20Osteoporosis,of%20fractures%20(broken%20bones).\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s most common in older adults, but it can also occur in younger people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training can help <a href=\"https:\/\/betterme.world\/articles\/resistance-band-butt-workout\/\">improve bone density<\/a> and reduce the risk of osteoporosis (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). When muscles contract, they put pressure on the bones they&#8217;re attached to. This pressure stimulates the cells that build new bone tissue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to improving bone density, resistance training can also help reduce the risk of fractures by making muscles stronger and increasing joint stability.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/collections\/rompers?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_At_Home\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-9.png\" alt=\"BetterMe Catsuits\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boost_Your_Mood\"><\/span><strong>Boost Your Mood<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another great benefit of <a href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\">resistance training<\/a> is that it can boost your mood. Exercise in general has been shown to improve mental health, but resistance training has additional benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/#:~:text=Exercise%20improves%20mental%20health%20by,self-esteem%20and%20cognitive%20function.&amp;text=Exercise%20has%20also%20been%20found,self-esteem%20and%20social%20withdrawal.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of exercise has been shown to increase levels of serotonin, dopamine, and norepinephrine\u2014all of which are important neurotransmitters for mood regulation. If you&#8217;re feeling down, a resistance training workout may be just what you need!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boost_Flexibility_And_Range_Of_Motion\"><\/span><strong>Boost Flexibility And Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While most people think of resistance training as a way to build muscle and strength, it can also improve flexibility and range of motion (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you lift weights, your muscles lengthen and contract. This helps to increase the range of motion around your joints, which can lead to better flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, resistance training can help improve the flexibility of your tendons and ligaments. These are the tissues that connect your muscles to your bones and allow you to move your joints.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Cognitive_Function\"><\/span><strong>Improve Cognitive Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cognitive function refers to the brain&#8217;s ability to process information. This includes things like attention, memory, and decision-making.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we age, our cognitive function may decline. This can be a normal part of aging, or it may be due to conditions like Alzheimer&#8217;s disease or dementia.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there&#8217;s evidence that resistance training can help improve cognitive function (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This is thought to be due to the increased blood flow and oxygenation that occurs during exercise.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_At_Home\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Posture\"><\/span><strong>Improve Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Poor posture can lead to pain in the neck, shoulders, and back. It can also cause headaches, fatigue, and difficulty breathing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the best ways to improve posture is to strengthen the muscles that support your spine. This includes the muscles in your core, back, and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training can help strengthen these muscles, which can lead to better posture and fewer pains and aches (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-5.png\" alt=\"Resistance Training At Home\" width=\"2560\" height=\"1600\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Resistance_Training_At_Home\"><\/span><strong>How To Do Resistance Training At Home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve explored some of the benefits of resistance training, let&#8217;s take a look at how you can get started with a program at home.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_1_%E2%80%93_Finding_The_Right_Equipment\"><\/span><strong>Step 1 &#8211; Finding The Right Equipment<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do resistance training at home, you don&#8217;t need a lot of equipment. In fact, you can use your own body weight for many exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there are a few pieces of equipment that can be helpful:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbells <\/b><span style=\"font-weight: 400;\">&#8211; These come in a variety of sizes and can be used for a wide range of exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kettlebells <\/b><span style=\"font-weight: 400;\">&#8211; These are weights with a handle on the top. They&#8217;re great for exercises that involve swinging or pressing movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Bands<\/b><span style=\"font-weight: 400;\"> &#8211; These are stretchy bands that come in different levels of resistance. They&#8217;re great for exercises that involve pulling or stretching motions.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead of buying all of this equipment, you may want to improvise and use things like soup cans, water bottles, or even sandbags for weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also find the following items helpful:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>an exercise mat <\/b><span style=\"font-weight: 400;\">&#8211; This will help make exercises like crunches more comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>a stability ball<\/b><span style=\"font-weight: 400;\"> &#8211; This can be used for a variety of exercises, including crunches, chest presses, and push-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>a chair or bench<\/b><span style=\"font-weight: 400;\"> &#8211; This can be used for exercises like tricep dips and step-ups.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-8.png\" alt=\"Resistance Training At Home\" width=\"2560\" height=\"1600\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_2_%E2%80%93_Choose_The_Right_Exercises\"><\/span><strong>Step 2 &#8211; Choose The Right Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re starting out, it&#8217;s important to choose exercises that are appropriate for your fitness level. A typical resistance training routine consists of:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Warm_Up\"><\/span><strong>Warm Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Warming up is a crucial part of any workout (<\/span><a href=\"https:\/\/www.tricitymed.org\/2016\/12\/warming-cooling-important\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This increases blood flow to your muscles and prepares your body for exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple warm-up routine may involve:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">jogging in place for 5-10 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">skipping for 5-10 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">doing 10-15 reps of each of the following exercises: arm swings, leg swings, trunk rotations, and head rolls<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Dynamic_Stretching\"><\/span><strong>Dynamic Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve gotten your muscles nice and warm, it&#8217;s time to do some dynamic stretching. This is a type of stretching that involves moving your body through a full range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Any movements that involve swinging or rocking your body from side to side are great for dynamic stretching. Examples include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">arm circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">leg swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">trunk rotations<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Main_Set\"><\/span><strong>Main Set<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The main set is where you&#8217;ll do the bulk of your resistance training. This is the time to focus on exercises that target the muscles you want to work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to resistance training, start with 2-3 sets of 8-12 reps for each exercise. As you get stronger, you can increase the number of sets and reps.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/resistance-band-shoulder-exercises\/\">Resistance Band Shoulder Exercises For Beginners<\/a><\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Some ideal full body resistance training exercises include:<\/span><\/p>\n<h5><strong>Lunges<\/strong><\/h5>\n<p><span style=\"font-weight: 400;\">Lunges target the muscles in your legs, including your quads, hamstrings, and glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a lunge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your right leg and lower your body until your left knee is about an inch from the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position. Repeat with your left leg.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/store.betterme.world\/products\/pilates-studio-kit-gray?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_At_Home\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-2-2.png\" alt=\"BetterMe Pilates Kit\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h5><strong>Squat To Overhead Raise<\/strong><\/h5>\n<p><span style=\"font-weight: 400;\">This combination exercise works your legs, core, and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a squat to overhead raise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and hold a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body into a squat position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you stand back up, raise your arms straight above your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your arms back down to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<h5><strong>Planks<\/strong><\/h5>\n<p><span style=\"font-weight: 400;\">Planks are a great exercise for your core muscles, including your abs, obliques, and lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on an exercise mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prop yourself up on your elbows and toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from your head to your heels.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30-60 seconds.<\/span><\/li>\n<\/ol>\n<h5><strong>Push-Ups<\/strong><\/h5>\n<p><span style=\"font-weight: 400;\">Push-ups are a classic exercise that works your chest, shoulders, triceps, and core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a push-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body down until your chest is about an inch from the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position. Repeat.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3.png\" alt=\"Resistance Training At Home\" width=\"1920\" height=\"1200\" \/><\/p>\n<h5><strong>Resistance Band Rows<\/strong><\/h5>\n<p><span style=\"font-weight: 400;\">This exercise works your back and biceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a resistance band row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Secure a resistance band around a sturdy post.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the band with your palms facing down and step back until there is tension on the band.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, pull the band towards your chest. Return to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_At_Home\">start transforming your life now<\/a>!<\/strong><\/p>\n<h5><strong>Resistance Band Leg Press<\/strong><\/h5>\n<p><span style=\"font-weight: 400;\">This exercise works your quads and glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a resistance band leg press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back and lift your feet off the ground. Place a resistance band around your raised feet while your knees are bent at a 90-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding the band in place, press your feet away from your body. Return to the starting position and repeat<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Cool_Down_And_Stretch\"><\/span><strong>Cool Down And Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">After you&#8217;ve completed your main set of exercises, it&#8217;s time to cool down. This helps to gradually reduce your heart rate and prevent blood from pooling in your muscles (<\/span><a href=\"https:\/\/www.tricitymed.org\/2016\/12\/warming-cooling-important\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A cool down routine may involve:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">jogging in place for 5 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">static stretching for 10-15 minutes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Static stretching is a type of stretching that involves holding a position for 30 seconds or more. It&#8217;s important not to do static stretches until your muscles are warm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some great static stretches to include in your cool down routine are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">hamstring stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">calf stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">quad stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chest stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">shoulder stretch<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can also do a cool down routine that involves walking for 5-10 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The above exercises are just a few examples of resistance training exercises that you can do at home. With a little creativity, you can come up with all sorts of different workout routines. Just make sure to focus on full body movements and to always warm up and cool down properly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_At_Home\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5.png\" alt=\"Resistance Training At Home\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Resistance training at home can be a great way to get all the benefits of a traditional gym workout without having to go to the gym. All you need is some basic equipment and a little bit of space. Start slowly and focus on full body movements. As you get stronger, you can increase the number of sets and reps. And don&#8217;t forget to warm up and cool down properly.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re time-poor, or you don&#8217;t like the gym, working out at home is a great alternative. But you may wonder\u2014is it as effective as going to the gym? The answer is a yes! You can get all the benefits of resistance training by working out at home. In fact, there are some advantages to [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":69941,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128,6],"tags":[],"coauthors":[125],"class_list":["post-45779","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Resistance Training At Home: Why And How To Do It To Reap All The Benefits - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn why you should do \u2605 RESISTANCE TRAINING AT HOME \u27a4 and how to get started with some basic exercises. All you need is some space and a few pieces of equipment.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Resistance Training At Home: Why And How To Do It To Reap All The Benefits\" \/>\n<meta property=\"og:description\" content=\"Learn why you should do \u2605 RESISTANCE TRAINING AT HOME \u27a4 and how to get started with some basic exercises. All you need is some space and a few pieces of equipment.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-29T08:02:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/08-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"Resistance Training At Home: Why And How To Do It To Reap All The Benefits\",\"dateModified\":\"2025-01-29T08:02:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/\"},\"wordCount\":2112,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/08.png\",\"articleSection\":[\"Trainings\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're time-poor, or you don't like the gym, working out at home is a great alternative. But you may wonder\u2014is it as effective as going to the gym? <\/span><span style=\\\"font-weight: 400;\\\">The answer is a yes! You can get all the benefits of resistance training by working out at home. In fact, there are some advantages to working out at home that you may not have considered. <\/span><span style=\\\"font-weight: 400;\\\">For beginners, this article will explore what exactly resistance training is, how it differs from other types of exercise, and why it's so beneficial. We'll also provide some tips on how to get started with a resistance training program at home.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_At_Home\\\"><img class=\\\"alignnone\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png\\\" alt=\\\"Resistance Training At Home\\\" width=\\\"1920\\\" height=\\\"1200\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>So, What Is Resistance Training?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Resistance training is any type of <a href=\\\"https:\/\/betterme.world\/articles\/8-week-resistance-band-training-program\/\\\">exercise<\/a> that works against a force. This can be either your own bodyweight, or external weights like dumbbells or kettlebells.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The key to resistance training is progressive overload. This means over time gradually increasing the amount of weight or resistance that you're working against. This forces your muscles to adapt and <a href=\\\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/\\\">grow stronger<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are many different types of resistance training exercises, but some of the most common are lifting weights, using resistance bands, and bodyweight exercises like push-ups and squats.<\/span>\\r\\n<h2 style=\\\"text-alig ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/\",\"name\":\"Resistance Training At Home: Why And How To Do It To Reap All The Benefits - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/08.png\",\"dateModified\":\"2025-01-29T08:02:04+00:00\",\"description\":\"Learn why you should do \u2605 RESISTANCE TRAINING AT HOME \u27a4 and how to get started with some basic exercises. All you need is some space and a few pieces of equipment.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/08.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/08.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Resistance Training At Home: Why And How To Do It To Reap All The Benefits\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/b72cc9e130e83bb47d657b465602ccde\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Resistance Training At Home: Why And How To Do It To Reap All The Benefits - BetterMe","description":"Learn why you should do \u2605 RESISTANCE TRAINING AT HOME \u27a4 and how to get started with some basic exercises. All you need is some space and a few pieces of equipment.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Resistance Training At Home: Why And How To Do It To Reap All The Benefits","og_description":"Learn why you should do \u2605 RESISTANCE TRAINING AT HOME \u27a4 and how to get started with some basic exercises. All you need is some space and a few pieces of equipment.","og_url":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-29T08:02:04+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/08-1024x640.png","type":"image\/png"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76"},"headline":"Resistance Training At Home: Why And How To Do It To Reap All The Benefits","dateModified":"2025-01-29T08:02:04+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/"},"wordCount":2112,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/08.png","articleSection":["Trainings","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're time-poor, or you don't like the gym, working out at home is a great alternative. But you may wonder\u2014is it as effective as going to the gym? <\/span><span style=\"font-weight: 400;\">The answer is a yes! You can get all the benefits of resistance training by working out at home. In fact, there are some advantages to working out at home that you may not have considered. <\/span><span style=\"font-weight: 400;\">For beginners, this article will explore what exactly resistance training is, how it differs from other types of exercise, and why it's so beneficial. We'll also provide some tips on how to get started with a resistance training program at home.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_At_Home\"><img class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png\" alt=\"Resistance Training At Home\" width=\"1920\" height=\"1200\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><strong>So, What Is Resistance Training?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Resistance training is any type of <a href=\"https:\/\/betterme.world\/articles\/8-week-resistance-band-training-program\/\">exercise<\/a> that works against a force. This can be either your own bodyweight, or external weights like dumbbells or kettlebells.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The key to resistance training is progressive overload. This means over time gradually increasing the amount of weight or resistance that you're working against. This forces your muscles to adapt and <a href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/\">grow stronger<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are many different types of resistance training exercises, but some of the most common are lifting weights, using resistance bands, and bodyweight exercises like push-ups and squats.<\/span>\r\n<h2 style=\"text-alig ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/","url":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/","name":"Resistance Training At Home: Why And How To Do It To Reap All The Benefits - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/08.png","dateModified":"2025-01-29T08:02:04+00:00","description":"Learn why you should do \u2605 RESISTANCE TRAINING AT HOME \u27a4 and how to get started with some basic exercises. All you need is some space and a few pieces of equipment.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/08.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/08.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/resistance-training-at-home\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Resistance Training At Home: Why And How To Do It To Reap All The Benefits"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/b72cc9e130e83bb47d657b465602ccde","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45779","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=45779"}],"version-history":[{"count":3,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45779\/revisions"}],"predecessor-version":[{"id":70499,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45779\/revisions\/70499"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/69941"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=45779"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=45779"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=45779"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=45779"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}