Posts

Best Exercises for Men Beginners to Try at Home – Let’s do it again

Exercising at home is, hopefully, something you’ve been thinking about while sat on the sofa, pawing at your doughy middle. You could get up 15 minutes earlier and squeeze in some exercise at home before work. Absolutely you could stock your new home gym with some muscle building essentials. Below is our collection of the best beginner’s exercise at home, coupled with an explanation of what makes that more useful.

1. Dumbbell calf raise

How to do it:

Stand holding a dumbbell in each hand, your heels touching the floor. Raise your heels off the floor and hold at the top of the contraction. Slowly lower yourself to the starting position and repeat.

Why:

Too many beginners are prone to skipping calves when it comes to leg day. Some guys are even getting surgery to fix it. Work this move into your workout to guarantee you’re hitting as many leg muscles as you would in the gym when it comes to exercise at home.

Dumbbell-Calf-Raise

2. Bicep curl

How to do it:

Stand with a dumbbell in each hand and, keeping your upper arms stationary, curl the weights until the dumbbells are at shoulder level. Focus on keeping your elbows still – only your lower arm should move. Squeeze your bicep at the top of the contraction then lower slowly and repeat.

Why:

This is the perfect move for developing those mirror muscles you crave. By keeping your upper arms stationary you hit the whole bicep for maximum growth.

Bicep-Curl

3. Dumbbell Step-up

How to do it:

Stand in front of the bench with a dumbbell in each hand. Place your right foot onto the bench, push up through your heel to lift your whole body up. Step down with your left foot and repeat on the opposite side.

Why:

By activating all of your upper leg muscles (glutes, quads, and hamstrings) it’s an entire leg day in one move. Plus, it’s low-impact, which is means you avoid the knee injuries associated with more explosive exercises.

Dumbbell-Step-up

4. Dead Bug

How to do it:

Lie on your back with hands above you and feet up so your knees are at 90 degrees. Straighten your leg until your heel is an inch from the floor and then return to the start position. Repeat with the other leg.

Why:

By extending your legs and hovering your heels you work on your core stabilizers, not just your abs. That means you’re building muscle you can use on the sports field, not just see in the mirror.

Dead-Bug

5. Bench Dips

How to do it:

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm creates a 90-degree angle. Using your triceps lift yourself back to the starting position.

Why:

This is easy to do on a chair, stair or coffee table. It works the arms, chest, and shoulders and is great if you want people to notice that you’ve started working out as it builds triceps effectively.

Bench-Dips

Best Exercises for Men Beginners to Try at Home

Exercising at home is, hopefully, something you’ve been thinking about while sat on the sofa, pawing at your doughy middle. You could get up 15 minutes earlier and squeeze in some exercise at home before work. Absolutely you could stock your new home gym with some muscle building essentials. Below is our collection of the best beginner’s exercise at home, coupled with an explanation of what makes that more useful.

1. Push-ups

How to do it:

Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight-line form from your head to heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. That’s on repeat.

Why:

This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. Easily done as an exercise at home, this prepares you for progression to the more demanding shoulder exercises you’ll face in a gym, like an incline bench press.

Push-ups

2. Dumbbell standing shoulder press

How to do it:

Stand holding two dumbbells at shoulder height with an overhand grip – palms facing forwards. Ensure your elbows are in front of the bar and don’t flare out to the sides. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.

Why:

This is a safer shoulder-sculptor than lifting from behind your neck. As a beginner, the aim should be to keep strain off your joints and protect against an injury called shoulder impingement syndrome. Missed sessions this early in your lifting career are especially costly.

Dumbbell-Standing-Shoulder-Press

3. Dumbbell squat

How to do it:

Holding a dumbbell in each hand, position your legs shoulder-width apart. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes and chest out – don’t arch your back or lean forward as you dropdown. Exhale, straighten your legs and return to the starting position.

Why:

Squats are an excellent all-around exercise and one of the best moves for building overall strength. Dumbbells let you concentrate on technique and work on your range of movement at low weight. Only advance to barbell squats in the gym once you’ve got this nailed.

Dumbbell-Squat

4. Farmer’s walk

How to do it:

Grab a heavy dumbbell in each hand – think half your body weight – and hold them at your sides. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps.

Why:

Super simple with no need to worry about technique, this move hits your shoulder stabilizers, upper traps, and front deltoids. It also supercharges your grip strength, which will transfer strength to your other lifts too.

Farmer-Walk

5. Lateral raise

How to do it:

Stand holding a light dumbbell in each hand. Slowly lift the dumbbell to the side until they reach shoulder height – no higher – and resist the urge to cheat by swinging the weight. Pause, then lower back to your sides, slowly – you’ll build more muscle fighting gravity than letting it do the work for you.

Why:

If you’re doing exercise at home, this is the best move for visible shoulder development. The lateral raise isolates your medial deltoid, the middle of three shoulder muscles, helping to develop your shoulder width and mass. Perfect for creating the V-shape that you covet.

Lateral-Raise

Best Ways to Exercise at Home

If you don’t like to go to the gym, want to save money or don’t have much time to go out, then exercising at home is an easy and best choice. The following series takes you through a variety of choices for exercising at home, whether you have nothing but your own body and a pair of shoes or a workout room tricked out with every piece of equipment imaginable.

Body Weight Exercises – No Equipment Needed

The simplest way to work out at home is you just need to wake up early. There are many exercises that can help you build strength, endurance and burn calories. The downside is that, without added resistance, it’s tough to work hard enough to really challenge your body and burn calories. By going from one exercise to the next, take rest for 5-10 seconds, it will keep your heart rate normal, burn more calories and get the most out of your exercise time.
How to:

  1. Choose your workout
  2. Choose 10 different exercises
  3. Choose the length of each exercise (Beginners might start with 10-30 seconds or 8-16 reps, while intermediate or advanced exercisers might go for 60-90 seconds or 20 or more reps)
  4. Get Ready (Set up a timer or use a stopwatch, turn on some music or your favorite TV show and start with an easy exercise to warm up)
  5. The Workout (Do 1 circuit if you’re a beginner or short on time. Do 2-5 circuits for a more intense workout)

Sample Strength Circuit Training (No equipment)

  • 1 min: March in place to warm up
  • Squats – 20 reps
  • Front and Rear Lunges – 12 reps on each leg
  • Push-ups (on the knees or toes) – 12-20 reps
  • Dips with Leg Extension- 12-20 reps
  • Walking Lunge with Arms Overhead – 12-20 reps
  • Bent Over Leg Lifts
  • Planks
  • Bridge with Leg Drop
  • Back Extensions