Resistance training is the professional name of strength training

Resistance training is training in which a single muscle or group of muscles works against external resistance, whether it is weights or whether it is bodyweight.
On this page we talk about at-home training. If you are interested in resistance training for beginners or Training resistance for athletes Just click here on the link.

Resistance can achieve through various ways, whether it is through a dumbbell, barbell, resistance bands or whether it is a kettlebell. But, home training usually does not have these professional tools, so it is possible to improvise, and it is possible to do great training, even with bodyweight!

We at Cap believe that most people can build enough strength at home, rather than going straight to the gym. There is no muscle in the body that cannot be trained at home. And even the level of difficulty of the exercises (the resistance levels of the muscles) can be adjusted if we are creative enough.

Legs:

An exercise for beginners will be a squat against the wall, the wall will give support which will take some load off the muscles and you will be able to start learning the movement.

For a little more advanced there will be a static exercise against the wall where the calf and thigh will be at 90 degrees for half a minute. Then you can move on to the squat. After the squat you can put a bag on your back and do a squat. If it is already easy, you can get on a chair and get down as low as you can on one leg (single leg squat). Is that easy for you? Put a bag on your back. For the rest of the muscles in the legs you can do glute bridge, glute bridge with one leg, hip trust with one leg, RDL, deadlift, and the options are really endless. So the excuse that ” I do not have a gym membership” is invalid.

Alternatives for weights  

 You may not be able to reach to heavyweights with the home workout but, maybe for you, it will be enough.

Bag

A bag can be used as a serious weight. You can put a lot of things in the bag that will increase the weight of the bag, which will increase the resistance on the muscles. The bag can be put on the back, or held close to the body. The bag can be used as a kettlebell. It will be possible to perform exercises similar to the exercises that can be done with the kettlebell.

Water bottles

A water bottle can be used as a hand weight. The bottle can be filled in different ways and not necessarily just water. It can also be filled with sand, concrete, or whatever you want to make it heavier. 

resistant bands

Home resistant bands are a must for training. Although they cannot be improvised, they are not expensive and the resistant bands can significantly upgrade the training! 
If you do not want to go out and search for resistant bands here are some options:
https://s.click.aliexpress.com/e/_dUfAJOM https://amzn.to/2D5tVnY https://amzn.to/2QLCS9v   https://s.click.aliexpress.com/e/_d8N6guM

We will soon upload home training programs on our YouTube channel so you can practice with us virtually!

We love you! so we decided to give you some free fitness programs. If you have any questions, you are more than welcome to contact us on our WhatsApp or our Instagram.

Good luck! 🙂