Make Your House a Gym

Strength training at home is a convenient, low-cost way to stay healthy

Have a pro show you how

Exercise physiologist Eric Witzel coaches Michelle Benes of Bethlehem on the use of exercise tubing to strengthen biceps.

So, you want to look better and feel stronger but don’t have the time or money for a gym? There is an alternative. “Strength training at home can be very effective,” says exercise physiologist Eric Witzel of Lehigh Valley Hospital and Health Network. “All you need is motivation, guidance and the right equipment.”

Strength training (lifting weights or working against resistance) is just as vital to your health as aerobic exercise (walking, running or biking). It builds muscle, so you’ll have an easier time shoveling snow or carrying grocery bags. It strengthens bones and joints, improves posture and eases stress. Finally, it boosts metabolism, so your body burns more calories.

The first step is to consult a medically based fitness professional like an exercise physiologist or physical therapist. “He or she can offer advice and design a workout to fit your specific goals and needs,” Witzel says.

When it comes to equipment, consider your budget and workout space before buying anything. If space is an issue, exercise tubing is a good answer. The thicker the band, the harder the exercise. If you have a little more space and money, consider a weightlifting bench and dumbbells. “They’re more versatile and offer a better range of motion than barbells,” Witzel says.

Drink plenty of water and be sure to stretch before, during and after each workout. Depending on your fitness level and goals, you can strength train as often as six days a week, Witzel says. For most people, two to three sessions a week are recommended. Don’t exercise the same muscle group two days in a row, because muscles need time to heal and grow.

“Whether you’re using light weights to tone your muscles or heavy weights to build muscle mass, you’ll get better results if you keep your body guessing by periodically changing your routine,” Witzel says. And remember that a healthy diet is a key component of a strong body.

When will you see results? Within a day of your first workout, sore muscles will signal that the exercises are working, Witzel says. “If you stay committed, you’ll begin to notice changes in as little as two weeks.”

What to Buy?

Here are some popular options for home strength trainers.

• Exercise tubing — A thick rubber band with handles. Cost: $5-7 a tube
  
• Dumbbells (free weights) — With or without an adjustable bench. Cost: 35-65¢ per pound
  
• Wrist and ankle weights — Adjustable types range from 1-20 pounds. Cost: $10-60
  
• Multistation gym — Several different exercises with varying weights. Cost: $300-400
  
• High/low pulley machine — Cables allow you to pull the weight. Cost: $200-500

Want to Know More about strength-training equipment? For a detailed list of options, click here .

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