Easy 4 weight training exercises you can do at home

home workout


Finding the time to work out when you’re busy with other commitments such as work and family can be difficult. And it’s hard to tell someone feeling stressed out daily that they need to squeeze some exercise into their busy schedule. But your health should not be compromised because of lack of time and effort; it’s essential for your mind and body. The good news is that you don’t have to go very far or spend much money on equipment, at least not if you want some great weight training exercises. If you would like to find out more exercises you can do from home, check out home gym mania.

Dead lift

As the name implies, involves lifting a weight from the ground to your waist. It is an elementary and effective exercise for building upper body strength. To perform this exercise, find a barbell that you can easily pick up; if you’re starting, you want to start light. Stand with your feet about shoulder-width apart and hold the bar in front of you with your palms facing away. As you breathe out, squat down slightly until your chest is almost touching the bar, and then push up by extending your knees and hips until you’re back in an upright position. The motion should mimic the movement of picking a barbell off the ground. Remember to breathe out as you push up and lower down.



Push-ups are a good exercise for building strength in your chest, arms, back, and shoulders. To perform this exercise, you’ll need a sturdy bench or chair. Place your hands on the floor about shoulder-width apart, keeping your toes on the ground and off the bench. As you slowly breathe out, bend your elbows to bring your head down towards the floor until you’re about an inch above it, then slowly breathe out as you push yourself back up to starting position. One repetition is complete when you are no longer pushing yourself up from the floor but are still holding yourself there. Remember to keep breathing and remember that proper form is more important than rapid repetitions when it comes to weight training exercises at home.



You don’t need any equipment to do it; all you need is a chair or bench. A squat consists of bending at the knees, lowering your butt, and moving your thighs back while keeping your spine straight. The exercise primarily works out your legs and gluten muscles. To do this exercise:

Sit on your chair or bench with your feet shoulder-width apart and about eighteen inches apart.

Slowly breathe out as you bend at the knees to lower yourself towards the floor, then return to standing by pushing through your heels as you breathe in.

Remember that proper form is more important than speed if you want results from weight training exercises.



This is simply lying on a bench with your stomach sticking to the floor and your back straight, then raising yourself until you are no longer on the floor. As with any exercise, you should start with a light weight to ensure you’re performing the movement correctly. It’s a joint exercise for building up your core muscles, such as your stomach and lower back, and it also helps strengthen your upper back. To perform this weight training exercise, lay on your back on an incline bench (you can use a bed or other kind of bench) with your knees bent at a ninety-degree angle and heels touching the floor. Slow breathe out as you raise from the floor until you are in a sitting position by straightening out your legs, then breathe in as you slowly lower yourself down to starting position.