Starting strength training at home

You do not start by lifting heavy, you start by learning the movement. A weight that lets you finish the set without losing form beats an impressive load executed badly.

Adjustable dumbbells cover almost everything at home and take little space. A resistance band adds resistance where the dumbbells stop, and fits in a drawer.

A few patterns are enough: push, pull, sit and stand. A press for shoulders and chest, a row for the back, a squat or deadlift for the legs. Master these before adding variety.

Train the whole body rather than one muscle at a time when you start. Big movements recruit more muscle, spend more energy and build a solid base.

Two or three sessions a week, kept for months, beat one intense week followed by three weeks off. Write down what you do: progress becomes visible, and motivation follows.

Leave a rest day between two sessions for the same muscle group. Muscle is built during rest, not during the session, and soreness is not proof of progress.