Do you sometimes feel listless or stiff after a long day at your desk? You know you need to get started, but maybe the idea of a gym with loud music and heavy weights is holding you back. Don't panic. You don't have to. Your own body offers everything you need to start strength training at home. In this blog, Rémon Koetje, lifestyle coach at Happy Bodies, tells you how you can get started easily. At home, your way.
In a previous blog I already told you why strength training is the key to vitality. It makes you stronger, fitter and even helps you feel better mentally. And no, you will not look like the hulk. Strength training is perfect for everyone, even if you are a beginner. It improves your posture, speeds up your metabolism and gives you more energy for daily activities.
Strength training sounds like you have to go all out with heavy weights and complicated machines. But believe me, your body is your best tool. You don't need equipment to get stronger. Think of simple movements like push-ups or squats. They use your own weight to build muscle. Ideal if you want to start at home. And the best part? After a few weeks you will already notice a difference. You will feel more energetic, stand - literally - more firmly in your shoes and suddenly lift that shopping bag more easily.
Start with what you can handle. Try ten squats: bend your knees as if you were going to sit on a chair, and slowly come back up. Can you do that? Great. If it feels too hard, do five. It's not about perfection, it's about movement. Before you know it, you'll be doing fifteen effortlessly. This way, your strength grows step by step. Your body adapts to the new challenge.
Use the wall of your room to do push-ups: hands on it, legs stretched out in front of you, and bend your arms. If that’s too easy, try the kitchen counter or a sturdy chair. Or lie on the floor and do a plank: support yourself on your forearms and toes, keep your back straight – don’t sag! Hold for 30 seconds. Feel your abs working? That’s strength training in action, without the fancy equipment. It can be that simple.
By moving with your own body weight you train all your muscles. Squats strengthen your legs and buttocks. Push-ups give strength to your arms and chest. A plank strengthens your stomach and back. Simple, but effective. You burn calories and feel more energetic. People are often amazed at how quickly they notice a difference. Before you know it you already feel more strength in everyday movements. Climbing stairs becomes easier, getting up from a chair feels lighter.
Strength training at home doesn’t have to be a punishment. Make it your moment. Put on your favorite music. Do a few squats while you wait for the pasta to cook. Or do a plank during a commercial break. Short moments add up. That way, it fits into your busy day. Don’t think in big blocks of time, but in small, achievable moments. They all count.
Your body is asking for movement, and starting at home is a perfect first step. Want even more results? At Happy Bodies we make it even better with the innovative Milon circle: a series of fully automatic fitness machines that train your entire body. And you get personal guidance, without a stupid price tag.
Want to know more about how to stay fit and active after your workout by training twice 35 minutes every ten days, under the guidance of your own personal lifestyle coach? Even if you have physical complaints? Then do the membership test and sign up for a free personal introductory meeting and tour of the club. We bet you'll be sold right away!
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