A lot of women are scared to start out their bodybuilding and fitness journey at a gym and that is the biggest obstacle for them to get in shape. The good news is however that if you are just getting started I think you can have a great start training at home! As a matter of fact, to this day, most of my bodybuilding workouts actually are done at home with just some dumbbells and a barbell. It’s amazing how training at home with often just your bodyweight, can make you focus on the muscle instead of using a fancy machine at the gym perhaps without focusing on the contraction. The results are immediate when you are really focused on free weight movements!
Even if you don’t have weights, you can start out with great exercises like push-ups (against the wall if you don’t have the strength to do them on the floor), wide stance squats, lunges, one legged calf raises, crunches, and leg raises. If you use either a can of green beans for resistance or a gallon of water you may also do one arm rows for the back, lateral raises for the shoulders, and triceps kickbacks for the back of the arms. Thus your routine will look like this:
Beginner Home Bodybuilding Workout
1- Chest: Push-ups
2- Back: One Arm Rows
3- Shoulders: Lateral Raises
4- Biceps: Curls
5- Triceps: Triceps Kickbacks
6- Quadriceps: Wide Stance Squats
7- Glutes/Hamstrings: Lunges (pressing with heel)
8- Calves: One Legged Calf Raises
9- Abs: Crunches
10- Abs: Leg Raises
How Many Sets, Repetitions, and Rest In Between Sets?
Since you are just getting started, just do 2 sets of 10-20 repetitions focusing on perfect form. Keep the rest to 30 seconds in between sets and do the workout 2-3 times a week (like Monday and Friday or Monday, Wednesday and Friday). Be sure to also do some walking on your off days for 15-20 minutes to start. This will get your body to start changing.
Also remember that the training is what creates the spark that prompts your body to change. However, the diet is the one that will help you to lose the fat while building the muscle tone. Without following the proper diet your dreams of having a lean and sexy body will never be realized.
Here is a link to a proper nutrition plan: Sample Fat Loss Diets.
As you get more advanced I really suggest that you invest in a pair of safe adjustable dumbbells and a barbell set. That small investment will pay dividends by allowing you to do a wider variety of exercises. Here is a great article from best selling fitness author and About.com Guide Hugo Rivera on the subject of exercises that you can do at home with just dumbbells and a barbell:
Dumbbell Bodybuilding Workouts At Home
Just remember that where there is a will there is a way so don’t let any obstacle stand in your way to achieving your goals!
Best of luck to all of you!
About the Author
Cecile Bayeul is a Registered Nurse and natural female bodybuilding champion who beat anorexia by embarking into a fitness program. She believes that by embarking into a fitness program you can not only achieve any body that you want but you can take control of your life and take it anywhere you want!