playbook
Working out at home with weights in 45 minutes
Set up a dedicated corner, choose the right weights, and build a workout schedule around the fundamental exercises.
45m
duration
€ 100
budget
Ignite
pace
You don't need a gym to train seriously with weights. Find a corner in your home where you can move freely, with good ventilation and plenty of light, and clear away any loose items you could trip over. Choose weights that match your level: light dumbbells of 1 to 3 kilos if you're just starting out, heavier ones if you're more advanced. Adjustable dumbbells save space and grow with you.
First learn the proper technique for the fundamental exercises, because that's how you prevent injuries. Squats, lunges, deadlifts, and bent-over rows engage multiple muscle groups at once. Build a schedule that hits every muscle group at least twice a week, with rest days in between and always a warm-up and cool-down. Keep a log of your weights and progress, set goals, and reward yourself when you reach them.
by PlayTryBe team
Set up a corner with enough space, good ventilation and light, and clear away any loose items.
Choose weights that match your level: 1 to 3 kilos for beginners, heavier as you get stronger.
Suggestion: Adjustable dumbbells save space and grow with you.Master the technique of squats, lunges, deadlifts, and bent-over rows before going heavier.
Suggestion: Online videos or a session with a personal trainer can help you nail the form.Build a schedule that hits every muscle group twice a week, with rest days and a warm-up.
Keep a log of your weights and progress, set goals, and reward yourself when you reach them.
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