How to Lift Weights at Home in 7 Simple Steps

Working out, from cardio to strength training, has become an increasingly integral part of people's lives. The increase has made gyms busier, especially during peak times like after most individuals' workdays. This is where building a home gym can be beneficial, giving individuals such as yourself the ability to train at your convenience without the hustle and bustle of tradition gym. 

So what’s next? Where should you start? What are the steps you can take to lift weights in your space safely, efficiently, and progress with your goals? These 7 simple steps will answer these questions. 

Step one: Make a Plan

Having a plan includes knowing how many days you plan on training per week and having a routine or split that supports that. 

Training Days Per Week

Your skill levels and goals will determine how many days a week you should be working out. The skill levels are beginner, intermediate, and advanced. These skill levels are determined by the time and experience you have with weight training.

The Beginner

• Training Experience: Just starting.

• Understanding of Training: Just starting to learn.

• Workout Frequency: 3 workouts over 3 days.

• Training Split: Push, Pull, Legs

• Nutrition: You’re learning about how nutrition supports your training and start to clean up your diet.

The Intermediate

• Training Experience: 1-3 years

• Understanding of Training: Better understanding of how to train.

• Workout Frequency: Can handle more strenuous workouts 4-5 times per week.

• Example Training Splits:

• Bro Split: Chest, Back, Legs, Shoulder & Arms/ Shoulders, and Arms.

• Push, Pull, Legs

• Full Body

• Nutrition: Better understanding of the nutrition basics and aims to hit daily macro nutrient goals.

The Advanced

• Training Experience: 3+ years of lifting.

• Training Frequency: 5-6 days a week, with a 7th day for active recovery (stretching and light cardio).

• Training Split Examples: Bro Split, Push/Pull/Legs and repeat, or more functional training like CrossFit™.

• Recovery: Faster recovery due to consistent training and supportive daily nutrition.

Workout Programming

There are numerous workout programs available to you for purchase or for free across the internet. Here at PowerBlock, we’ve developed an E-Book specifically for training with our Adjustable Dumbbells, with each workout recorded and available on our YouTube page, PowerBlock Fitness. For this free E-Book, click here. You can also go to our YouTube Channel for more workouts to keep variety in your routine. 

Step Two: Claim Your Space

When claiming your space, think about these three details to make your home training space your own. 

1. Space: Do you have enough space to train in your new training space? Do other things in your house need to be moved around?

2. Decor: Is it set up to keep you motivated, and how you like it? 

3. Accessibility: Can you easily access your equipment, and is the area clutter-free? 

Once you’re able to answer these 3 questions and have made changes based on what you’ve discovered, you can move on to step three. 

Step Three: Equipment

Now that you have your workout selected and you’ve claimed your space, it’s time to think about equipment. Whether you have a small or large space, dumbbells are a great tool for home training. They’re versatile and can fit almost everyone's training needs. But a full rack of dumbbells isn’t always efficient for your space no matter the size of your home gym. This is where PowerBlock’s Adjustable Dumbbells come in. They save space while providing you with a wide range of weights to select from. Here’s a quick breakdown of our dumbbells: 

Our EXP models grow with you so that you can start where your strength is, and then you can EXPand your sets with the expansion kits as you get stronger. We have other gym pieces as well, like benches and attachments that can turn your dumbbell in to barbells and kettlebells for more movement selection. With our ecosystem of equipment, your workouts are limitless.

Step Four: Train Comfortably

When it comes to training, you want to make sure that your body can move through the space you have. Having athletic clothing can aid in this. Have a few pair of workout shorts and shirts that allows you to move and wicks sweat away from the body. 

Step Five: Turn Up the Heat With Your Warm-Up

You should always do a warm-up before starting a workout. This will increase joint flexibility, activate muscles, and increase blood flow to prepare for more strenuous lifting. A few minutes of dynamic stretches, light exercise, cardio, or foam rolling are all great warm-up options. Remember that a great warm-up is the spark you need for a fiery workout. Wanting a great warm-up? Check out this warm-up on our YouTube Channel. 

Step Six: Focus on Form

Training form is all about how you go through a movement. There are right and wrong ways to perform anymovement. The right way will activate your muscles properly and help you gain strength over time. The wrong way can lead to injury and set you back from your fitness goals. Taking your time and gradually increasing the weight you’re moving will help you create a good foundation and solidify your form. 

Step Seven: Never, Ever, Ever, Skip a Cool Down

Similar to warmin-up where you’re getting ready for your workout, cooling down allows your body time to settle down from your workout. Getting your heart rate down and stretching will help in this process. If you’re looking for a great cool-down routine, check out our blog post on an active recovery workout on your rest day and the stretches we recommend you do post-workout. 

When it comes to figuring out how to successfully lift weights at home, the best place to start is going to be your gear. At PowerBlock, we’re here to help you create customized workouts that have you feeling and lifting your best without having to leave the comfort of home. Check out our collection of dumbbells designed to make true full-body strength building easier than ever.