Did you know by the time we're in our 30s, we start to lose three to five percent of muscle mass per decade?
Building muscle and strength training has many benefits, not only to our physical but mental health. Because many people find the gym intimidating, there are many different ways you can build strength at home.
Read on to learn how to build muscle at home by using this gym equipment.
1. Adjustable Dumbbells
If you're ready to start your fitness journey at home, one of the best pieces of home gym equipment you can buy is adjustable dumbells.
Adjustable dumbbells are a great addition to your home gym because they don't take up a lot of room, and you will have access to a wide range of weight to help you build muscle. With an adjustable dumbbell set, you will be able to perform different exercises that target all of your muscles, such as shoulders, biceps, triceps, and leg muscles.
You can even perform exercises that target your leg muscles using dumbbells, such as squats, lunges, deadlifts, and more. By using dumbbells will also help you achieve hypertrophy because it will challenge your muscles and your balance.
Adjustable dumbells are also convenient because you don't have to buy heavier weights whenever your body adjusts to the weight. Not to mention, in the long run, adjustable dumbbells are more affordable.
2. TRX Suspension
A TRX suspension system is a great tool for those looking to get a full-body strength workout, but you don't have room for a lot of gym equipment. With the help of a TRX system, you will be able to perform challenging bodyweight exercises that target all of your muscles.
You can perform pullups, squats, lunges, and even abdominal work with the help of a TRX. Most TRX systems can support up to 350 pounds with you can anchor it to rafters, beams, rafters, doors, and more, which is great to take on the go.
3. Resistance Bands
If you're not ready for heavyweights but would like to start resistance training, one of the best pieces of equipment for your home gym is resistance bands.
With the help of resistance bands, you can perform a wide variety of resistance exercises such as side-steps, planks, squats, bridges, planks, and arm exercises.
If you get a pack with different levels of resistance bands, you will be able to increase the resistance as your body allows it. Also, because these bands are thin and compact, you can take them with you when you travel.
4. Adjustable Kettlebells
While adjustable dumbbells are great, many people prefer kettlebells. Adjustable kettlebells are an excellent addition for those who want to stock their home gyms.
With adjustable kettlebells, you can start at a low weight and work your way up. You can perform a full-body workout using kettlebells, and they're great for beginners.
Kettlebells are great for performing the basic strength-building exercises such as squats, deadlifts, lunges, sit-ups, kettlebell swings, sumo deadlifts, hand swings, tricep presses, and even halos.
5. Rowing Machine
If you're ready to take your home gym to the next level, why not add a rowing machine to your home gym.
Rowing machines are excellent for cardiovascular and aerobic conditioning. With a rowing machine, not only will you be able to achieve a vigorous cardio exercise, but you can also get a strength workout.
Rowing machines hit specific muscles such as glutes, abs, obliques, pecs, biceps, triceps, deltoids, upper back, lats, hamstrings, and more. After your first rowing exercise, you should be able to feel your entire body burning up.
Also, unlike running, rowing is a low-impact activity that is not strenuous for your body. This machine is great for those who have had a joint-related injury and can't prefer low-impact cardio exercises.
6. Foam Roller
Aside from adding dumbells and resistance bands to build strength, you also need to add equipment to relieve your muscles, such as a foam roller. When you're in the process of building your muscles and achieve hypertrophy, your muscles will take a toll.
As you work on getting your muscles stronger, you might notice muscle tightness, inflammation, and soreness. By using a foam roller, you will provide a self-myofascial release to your muscles.
Foam rollers are a great addition to your home gym because they ease muscle pain, range of motion, reduces cellulite appearance, and relieves back pain.
Use your foam roller after your workouts to help your muscles relax and release tension.
7. Yoga Mat
You don't have to do yoga to add a one to your home gym. Even if you're not ready to perform a downward-facing dog, having a yoga mat is a great addition to your home gym.
Yoga mats are great for performing planks, abs exercises, stretching, and more.
8. Flat Bench
No home gym would be complete without a flat bench, especially if you're serious about building muscle and reshaping your body.
You can perform a full-body workout by utilizing a flat bench. Using a flat bench in combination with some dumbells or kettlebells will allow you to achieve muscle hypertrophy in your legs, butt, arms, abs, and such.
If you want to focus on your chest, you can perform a chest press by lying down on the bench and grabbing a pair of dumbbells. Performing single arm rows on the bench can help you target your biceps, lats, traps, and upper back.
Benches are also great for performing tricep dips, leg lowers, and even lateral bench hops.
9. Back Hyperextension Bench
Your home gym will not be complete without a back hyperextension bench. With the help of a hyperextension bench, you will be able to take your back and core workouts to the next level.
Not only will a hyperextension bench help you strengthen your back, but it will also stabilize your core and posture.
This Is How to Build Muscle at Home
Now that you know about these pieces of equipment for your home gym, you have the ins and out for how to build muscle at home.
Some of the best home gym equipment includes an adjustable dumbbell set, resistance bands, flat bench, foam roller, TRX suspension, and more.
If you're looking for more equipment for your home gym, check out our gym packages.