You can get in a great strength training session with no equipment at all. Body weight exercises use your own weight as the resistance. Try doing:  Lunges Squats Push-ups Planks Wall sits Sit-ups Chin ups Pull ups You don’t have to lift weights to strength train. You can buy resistance bands online or at a box store. This small piece of equipment can give you a tough workout!  Try placing the band around your legs just above the knee. Shuffle from side to side while in a low squat position to work your thighs and glutes. Take 3 steps to the left and then 3 steps to the right for 1 rep. Do a set of 20 reps. Place the band around your ankles and do jumping jacks. You’ll get some cardio and tone your thighs at the same time. Jump out and in for 1 rep. Do 20 reps. Lifting weights is one of the most efficient ways to create more muscle. You can join a gym and use their weights and equipment. You can also buy some weights to have at home. Make sure to start low and work your way up to heavier weights. It’s a good idea to talk to a fitness expert to help create a weight lifting routine. Proper form is really important! Next to your core, your legs are the pillars of your strength. Strong legs give you more stability and safety when doing other kinds of lifts, too.  To do a lunge, stand with your feet hip-width apart. Step forward with your right foot, then bend both knees at a 90-degree angle. Don't let your front knee go out past your toes. Push through the heel of your left foot and bring your right leg back to your starting position. Alternate legs to complete 1-3 sets of 8-12 lunges. When doing a squat, start with your feet shoulder-width apart. Sit back and slowly lower your bottom like you're sitting in a chair. Pause for a moment, then slowly rise back to your starting position. Repeat for 1-3 sets of 8-12 squats. To do calf raises, start with your legs hip-width apart. Then, slowly rise onto your toes. Pause for 1-2 seconds, then lower yourself back to the floor. Repeat for 1-3 sets of 12-15 lifts.  Do deadlifts by placing a weighted barbell or 2 dumbbells on the floor in front of you. The weight should be heavy for you. Stand behind them with your feet hip-width apart. Reach down and pick up the weight, then slowly lift it up your legs. Pull the weight up to your thighs, then slowly lower it down to the ground. Repeat for 1-3 sets of 5-8 lifts. Though strong arms don't support strength elsewhere in the body, they're still useful and important to develop. There are a variety of basic moves you can do to work your arms.  Do single arm rows to strengthen your arms and back. Place your left arm and leg on your workout bench so that you're bent over. Hold your dumbbell in your right arm. Slowly lift the dumbbell, bending at your elbow. Press your elbow past your back as far it will comfortably go. Then, lower your weight back to start. Repeat for 1-3 sets of 8-12 reps on each side.   Do bicep curls with a dumbbell to work your biceps. Stand with your feet shoulder-width apart and your core engaged. Hold a dumbbell in the arm you're working. Slowly lift your arm, hinging at your elbow to bring the weight up. Keep your wrist straight and don't swing your arms. Repeat on each side for 1-3 sets of 12-15 bicep curls.  To work your arms and shoulders, do an overhead press using dumbbells. For instance, start with 9 to 15 lb (4.1 to 6.8 kg) dumbbells. Hold your weights at your shoulders, then slowly push the weights up over your head. Push the weights slightly together and pause for 1 second. Then, lower the weights back to your shoulders. Do 1-3 sets of 5-8 reps.  Do chest presses to work your chest and arms. Lie back on a weight bench with a dumbbell in each hand. Position your upper arms perpendicular to your body with your forearms extended toward the ceiling. Then, slowly lift the dumbbells over your body until your elbows are nearly straight. Lower the weights back to start to complete 1 set. Repeat for 1-3 sets of 12-15 reps. Your core is your torso, particularly your lower back and abdominal muscles. This is the foundation of strength elsewhere in your body, so it should be a top priority in any fitness regimen that includes strength training. Standing lifts, such as clean lifts and overhead presses, will work your core, as will sit-up exercises and many others. Your core is more than just your abs. Combine sit-ups, push-ups, planks, and other simple exercises into a comprehensive core routine to work your entire torso for the best results. Strength training (also called resistance training) works the muscles in your body, such as those in your arms, legs, chest, and abdomen. Because you're asking a lot of your muscles whenever you lift weights, most experts agree that it's best to alternate your workouts, not working the same muscle group 2 days in a row.  Resistance training typically works your major muscle groups, including your back, shoulders, arms, chest, core, buttocks, thighs, and calves. You can choose to do all your resistance training on a given day, and skip it entirely the next, or you can focus on one area of your body one day and the other the next. Aim to strength train 3 to 4 days a week.
बिना इक्विपमेंट के वर्कआउट करने के लिए बॉडीवेट परफ़ोर्म करें: एक अफॉर्डेबल वर्कआउट के लिए रजिस्टेंस बैंड्स यूज करके देखें: अगर आप मसल्स बनाना चाहते हैं, तो फिर फ्री वेट्स या मशीन्स यूज करें: स्ट्रेंथ पाने के लिए अपने हिप्स और लेग्ज के ऊपर वर्क करें: अपनी मसल्स को डिफ़ाइन करने के लिए अपनी आर्म्स और कंधों ओर काम करें: अपने कोर पर काम करें: स्ट्रेंथ ट्रेनिंग के लिए एक शेड्यूल बनाएँ: