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5 At Home Weightlifting Exercises for Beginners


Weightlifting Exercises

Whether you're in your living room or backyard, these five beginner-friendly weightlifting exercises will set you on the path to strength and vitality—all within the comfort of your home.


Squatting Strong

Weightlifting Exercises

First up, the squat—a foundational move that engages your lower body like nothing else. Stand tall, feet shoulder-width apart, and squat as if lowering yourself into an invisible chair. Keep your back straight, chest lifted, and weight on your heels. Master your form using just your body weight before trying variations with household items like a filled backpack or a gallon jug of water. Feel the burn and relish in the power of squats from the comfort of your home.



Bench Press Anywhere

weightlifting exercise
Photo credit: Ketut Subiyanto

Believe it or not, you can nail the bench press without a fancy bench. Lie on the floor or a yoga mat with your knees bent and feet flat. Grab a pair of household objects—a pair of heavy books, sturdy water bottles, or even canned goods—hold them in each hand, and press them upwards from your chest. Focus on control and steady movements. This adaptation brings the gym staple right into your living space.


Conquer with Deadlifts


There is no need for an Olympic bar; a pair of dumbbells or household items will do the trick. Stand with feet hip-width apart, holding the weights before your thighs. Bend at the hips and knees, keeping your back straight, and lower the weights towards the ground. Stand up by pushing through your heels and engaging your glutes. The deadlift transforms into a home workout hero with this simple adjustment.


Overhead Press, No Gym Required

Weightlifting Exercises

Boost your shoulder strength with the overhead press. Grab some sturdy objects— water jugs, cans, or even a backpack filled with books. Hold them at shoulder height and press upwards until your arms are straight. Lower them back down with control. Voilà! Your shoulders are getting a workout, and you don't need to step out the door.



Rowing for a Strong Back


Utilize a sturdy table's edge or any solid surface at home for a makeshift rowing exercise.

Sit or stand, holding onto the edge, and pull your body towards it, keeping your elbows close to your sides. Focus on squeezing your shoulder blades together as you perform each rep. It's a fantastic way to target your back muscles without needing a fancy rowing machine.


Home sweet home, where every corner can become your gym. With these adaptable exercises, you're not just lifting weights; you're reshaping your strength and resilience within the familiar confines of your abode. So, clear some space, gather your household items, and let the transformative journey of home weightlifting begin!


Happy lifting right from home!


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