Want to lift heavy at home- how/where to start?

aliblain

Hi there. I just wanted to ask what equipment do I need for starters to start lifting weights at home (I’m a lady)? Can anyone recommend a routine? I can’t go to the gym as when I’m not at work, I have my children.

PWRLFTR1

That depends by what you mean by "heavy", but a good start would be a bench, olympic barbell and plates, that should allow you to do the basic compound movements (squats, bench, deadlift, overhead press and rows). At some point you may want to look into a rack for heavier weight. As for programs, look into Stronglifts 5x5, I've heard good things about Starting Strength.

Good luck

RoxieDawn

Look into these established programs listed in this link.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

ijsantos2005

Rack, Olympic barbell, weight plates, and bench. You’ll have everything you need for the rest of your life.

gearhead426hemi

Start with just body weight exercises. You'd be amazed the results you can get from basic military style workouts. Pushups, pull-ups, chin-ups, planks, sit-ups, lunges, jumping jacks and burpees. You can get a pair of Olympic rings and add that to your routine. It will add a whole new challenge because it forces you to keep your core tight with every workout. Tractor tires for jumping on, flipping. dead lifts, leg presses and slamming a sledge hammer on is awesome too. A pair of kettle bells can really be challenging too. Get creative and get out there. Best of luck!

bbell1985

Have you lifted before? Are you looking to invest in a barbell, plates and a rack? Or dumbbells? Could you be more specific with what you want?

aliblain

Thanks everyone. No, I haven’t lifted anything before bar some bigger dumbbells (I think they are in the loft!). I used to do boot camp so have done quite a lot of burpees, lunges, planks, squats etc. in the past. I tend to be fat skinny when I lose weight- just want to look more lean and also to have a bum (which is completely flat at the moment

BearSong

I would recommend using Fitness Blender for a routine! They have over 500 workout videos on youtube (aka absolutely free and can be done at home) and they range from light stretching sessions to intense HIIT and strength workouts.

bribucks

If you’re looking for a bigger bum, Strong Curves is a great program!

dbkyser

I lift heavy at home, and I love it, will try and give some suggestions later when I have a few minutes.

bbell1985

aliblain wrote: »

Thanks everyone. No, I haven’t lifted anything before bar some bigger dumbbells (I think they are in the loft!). I used to do boot camp so have done quite a lot of burpees, lunges, planks, squats etc. in the past. I tend to be fat skinny when I lose weight- just want to look more lean and also to have a bum (which is completely flat at the moment

Perhaps start with a set of adjustable dumbbells? If you're not going to go full ham and buy plates and rack, you at least want your dumbbells to get heavy. You don't want to be goblet squatting with the same weight you bicep curl or over head pressing with what you tricep kickback.

You can build glutes with dumbbells and body weight work, especially if you add in some resistance bands. Then, if you find you really love it, you can invest in some more equipment.

sardelsa

bribucks wrote: »

If you’re looking for a bigger bum, Strong Curves is a great program!

Yea Strong Curves is a great program to run at home, it is very adaptable to what you have available . There is even a bodyweight program you can start with little to no equipment.

aliblain

Great, thank you for the suggestions folks!

aliblain

P.s. would this be worth buying?

KrystinaMTL

I have this Powerblock that gives me 3-24 pound weights.
I LOVE them !!
Love how quickly you can switch from one weight to another which is very practical when you're following a program like Hammer and Chisel which requires you to use different weights back and forth for different exercise series. Which i also love btw

stanmann571

You'll want a safety rack.

It may be better to look into a body weight or Kettlebell program that can be conducted indoors/outdoors without needing as much extra equipment as a barbell program.

There are lots of good programs for each, but they boil down to

BW: Squats/Deadlifts/variations and Pushups/pullups/rows/variations. Examples include: Convict conditioning/You are your own gym/naked warrior/DDP Yoga

KettleBell: Turkish Getups/Swings. And again, you'll want a good program to ensure you're self-checking form. Anything from Dragon Door/RKC or Strongfirst is a good start.

rainingribbons

I recommend Strong Curves as well. I'm currently running the bodyweight program at home and despite today only being the first day of my third week, I am already feeling much stronger! So far I've been able to extend reps for certain exercises and am getting much closer to my goal of being able to do a full pushup (something I've never really been able to do due to lack of muscle).