How to Start Working Out With Weights at Home

If you want to learn how to start working out with weights, you don’t have to wait for your gym to reopen—you can definitely start a strength training routine at home. There are some things, though, you need to know first so you can do so safely and effectively.

During the early stages of the COVID-19 pandemic, I was determined to start an at-home strength training routine to supplement my long-distance running. I’m self-employed, and like many people during that time, I noticed a slowdown of work—and as a result, a little extra time in my day. So I decided to finally commit to weight training.

I already had some exercise mats and dumbbells collecting dust in a closet, but I decided to order a kettlebell online (back when at-home fitness equipment was still readily available) in an effort to mix things up. I read a few articles and watched a YouTube tutorial beforehand, and then got started.

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I got in two workouts before injuring my back.

I’m pretty sure my form was way off—and I probably ended up doing too much too soon, even though the weight I used was on the lighter side. I couldn’t exercise for about two and a half weeks (I could barely even walk my dog).

Luckily, I was able to get in one visit to my sports chiropractor before she temporarily closed up shop due to the pandemic, which provided me with some relief (along with, of course, rest and light rehab exercises). But I didn’t want to risk trying to get back to my normal exercise routine too soon and end up with a serious injury that might need immediate medical attention during this chaotic time.

It was a long few weeks, but it gave me the time to think about what I could have done differently when beginning a strength training routine at home. So I touched base with a couple of personal trainers to answer the question: How should you start working out at home—effectively and safely? Here’s what I learned.

1. Nail down a plan.

When thinking about starting any fitness program, you first want to get your physician’s approval that you are healthy enough to do so, Holly Roser, a certified personal trainer and owner of Holly Roser Fitness in San Francisco, tells SELF.

As for what plan, well, that’s up to you—and that’s one of the best benefits of working out at home on your own: You get to create your strength training routine—one that you probably won’t have to adjust whenever some bro is hogging the squat rack. According to Noam Tamir, C.S.C.S., owner and CEO of TS Fitness in New York City, if you’re a newbie when it comes to strength training, you should shoot for three weekly 30- to 45-minute sessions of a full-body workout with basic, compound movements such as squats, presses, and rows. (Before you get started with these, though, you may want to start with bodyweight versions—more on that below!) Go for about 10 to 12 reps per set and three sets per exercise.

For more guidance or inspiration on what a full-body routine can look like, check out some of SELF’s total-body workouts.

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2. Set up a workout area.

Before you get started sweating, take some time to think about the space in which you’ll be doing it. For one, you’ll need enough room that you can move freely, without hitting walls or furniture. Then consider the temperature: Are you able to run the AC or a fan if it’s too hot? You also may want to consider working out in a room that’s different from your workspace (if you’re working from home) to not only cut down on clutter but also give you a mental separation between working and working out.

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As for safety, rooms with hardwood floors are going to be better choices than those with carpet. Working out directly on carpet can strain your feet, knees, and ankles, which can leave you more susceptible to injury, says Roser. Using a yoga mat or an exercise mat when lying on the floor can help with this as well—plus, it’ll simply make many of the moves more comfortable.