The modern lifestyle is hectic, and today, people always have a thousand things that need their attention. The busy schedules keep people on their toes, and it looks like everyone is in a race, running to reach the finishing line. The bustling life has made it impossible for people to take some time out for themselves, which has led to a hike in depression and anxiety issues. Moreover, the pandemic COVID-19 has turned lives upside down and has forced people to stay homebound for months. Many are struggling to maintain health while staying indoors, as the lockdown put a halt to their gym sessions. 

Health issues have become far too familiar, and an increasing number of people are suffering from severe health issues. Fluctuation in cholesterol, sugar, and blood pressure are everyday problems, and even children of young ages face these problems. Chronic pains, heart, and internal body issues are on the rise. Health experts have attributed these problems to the modern lifestyle. People have become dependent on technical devices, and a trend of ordering unhealthy food has engulfed numerous people. 

Doctors emphasize strongly on physical activities. It keeps you fit, and helps deal with physical and mental health issues and keep diseases at bay. Going to the gym is not the only way to exercise, and you can efficiently do many activities at home. 

Many people want to incorporate exercises daily, but they do not know where to start. As per health experts, strength training exercises are practical. Resistance training exercises build muscle and tone and help in maintaining balance even in older age. 

Below we are listing some resistance training exercise which will help you gain fitness at home:

Climber Machines

Gym enthusiasts do not feel the enthusiasm of working out at home. Markets have plenty of options for exercise machines. You can purchase one as per your needs, which will serve as a motivation factor. People prefer full-body workout equipment, and climber machines are ideal because of their adjustable heights, digital calorie, and step counter. The high-friction roller mechanism has 12 levels, which offer a variety of workouts. Another quality is that it is foldable, making it a perfect choice for a compact modern home. Resistance training requires you to do intense workouts, and climbers target all your body muscles. Unlike other cardio machines, with climbers, you can have maximum exercise in half the time.

Kettlebell Training

Resistance Training exercises at home

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You must have seen people’s bodies going through a transformation with just a cannonball. It is a kettlebell with a handle on it. Kettlebell comes in different weights. It would be best if you got one to press with ease—Kettlebells help strengthen your core and improve your endurance and balance. Kettlebells offer different types of resistance training exercises. You can hold a kettlebell in front of you on the right and drop yourself down in a squat while keeping the back straight for maximum calories burn. Pass the ball to your left hand, and repeat the rep six to eight times. 

Jumping Jacks

Jumping jack is an ideal workout for beginners. You do not need any equipment and can do it at any time anywhere. Firstly, stand straight with your arms on the side and legs together. Then bend knees and stake a slight jump in the air. As you jump, spread your legs and stretch your arms over your head. Come to the original position and repeat. One rep of jumping jack hardly takes 8 to 10 seconds. Jumping jack helps in boosting core strength and makes you fit.

Dumbbell Training

Most fitness experts suggest dumbbell training for strength training. With a pair of dumbbells, you can indulge in different types of resistance training exercises. As a beginner, you can hold a dumbbell in your hand and move your arms. Bicep curl, one arm swing, lunges with dumbbells, and triceps kickbacks are various resistance training exercises that burn calories and make you fit. Gradually you can add more weights to the dumbbells to have a rigorous workout.  


Resistance Training exercises at home

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All you need is a mat, and you are right to do a plank. Besides, a plank is not a fifteen to thirty minutes exercise, as even a 2 to five minutes plank is effective. Plank is an isometric core strengthening exercise. It tones up the lower back, clavicular and sternal head of chest muscle, and midsection area. It is better to have a floor mat, but you can plank on the floor even if you do not have a  mat. Lie down on the floor with your face upside down while holding your body on your forearms. The critical point of a plank is that your back remains straight. 


Another simple exercise for resistance training is lunges. It would be best if you stood tall with your arms on your sides. The next thing is to step ahead with one foot and make your leg reach a 90-degree angle. Return to the original position and repeat the rep. Initially, you can do five to six cycles and gradually raise it. If you want to workout, you can use a dumbbell while making lunges. Lunges build your glute, work on your thigh muscles, and strengthen your core. Lunges help strengthen the body and enhance one’s posture


Squat works significant muscles in the body. It enhances your core and reduces the risk of injury, and prevents falls. Like other exercises, you need to stand straight while keeping your feet shoulder-width apart. While doing your squat, you need to put your chest up and place your feet hard on the floor. Then, bend your body down as you are sitting on the chair. Keeping back straight is an essential part of doing a squat. To make your squat challenging, you can hold a barbell, kettlebell, or a pair of dumbbells. 


Resistance training exercises help in shedding extra fat, burning calories, and keeping you fit. Contrary to popular perception, you can do strength training exercises at home. Experts suggest having a mix of different activities to achieve better results


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