Weight Training at Home

By ACS Distance Education on June 5, 2018 in Health | comments


You don't need a gym to do weight training; but you do need a proper understanding of human anatomy, fitness and resistance exercise.
Lifting weights is not a matter of more is better. People who start lifting weights will often do too much and cause damage; but if you start with what is relatively easy; and build your strength slowly, lifting with the right number of repetitions and moving properly when you lift - then there is no reason you cannot build your strength with weight training at home.

Start by Understanding Your Own Body
Not everyone is the same. Most people are either ectomorphs, mesomorphs or endomorphs.


These types have narrow shoulders and hips, thin arms and legs, little muscle or fat, and a large skin area relative to total bulk. These individuals have difficulty gaining weight and muscle no matter how much they eat or how hard they weight train.  Ectomorphs are sometimes found among ballet dancers, runway models, long-distance runners, although only a very small proportion of the population could be described as having this type of body.


Broad shoulders and relatively narrow hips, and a high degree of bone and muscle relative to fat. The mesomorph has well-defined muscles and large bones. The torso tapers to a relatively narrow and low waist. The bones and muscles of the head are prominent. Features of the face are clearly defined, such as cheek bones and a square, heavy jaw. The face is long and broad, and is cubicle in shape. Arms and legs are developed and even the digits of the hand are muscled.


A rounded body with round head, bulbous stomach, heavy build and relatively high proportion of body fat. The body of the extreme endomorph is round and soft. 
The physique presents the illusion that much of the mass has been concentrated in the abdominal area. This may or may not be true. The arms and legs of the extreme endomorph are short in length and taper. This may give the appearance of stockiness. The hands and feet of the endomorph are comparatively small, and the upper arms and thighs are often more developed than the lower parts of the arms or legs. The body has a high waist.
People basically share these three body shapes. An individual may exhibit features of more ectomorph than the other body types, but he/she is still basically ectomorph. 

Ectomorphs generally tend to basketball, running and athletics. 
Mesomorphs tend to be popular in swimming, gymnastics, and bodybuilding.
Endomorphs tend to be better suited to shot putting, weight lifting, wrestling.

With that said, all three groups can benefit from resistance training either for muscle mass development or strength. An ectomorph will never have the ability to achieve the same body sculptured look as a mesomorph.

His/her frame will tend to appear more like a "lean, mean working machine".  It is also good to know which type you are so you can be realistic with goals.  How you want your body to appear and how it can actually be reshaped in context to your body type.  


Resistance & Gym Supervision - This isn't just a course for people who work in gyms. IT also provides a great foundation for weight training at home

Muscles and Movement - This is an excellent course to help you properly understand the body and the parts that you are working with when weight training.