When we hear about strength training programs, what comes to mind first is rigorous muscle-building in fitness centers. People really determined to get bigger muscles slave away in gyms because there are trainers available who can help them come up with suitable strength training programs. Unfortunately, some of us simply can't find the time to go to the gym. But here's a bit of good news -- gaining muscle isn't limited to gyms and fitness centers. It's also done at home, if you have a little money to spare to "buy" exercise time! Your Own Mini-Gym Instead of tweaking your schedule to accommodate a gym habit, you can invest in weights you can lift at home. Some dumbbells should get you going -- just choose a good "starter" weight. (A good weight should let you do 8-12 repetitions per set.) Start with exercises that are easy enough for you to learn and like. As you become more familiar with the routines, you may notice the dumbbell getting lighter. That means you're getting stronger. You can then move up the ladder and lift heavier weights -- again, the 8-12 repetitions per set is a good guideline. Before you start lifting weights, it is always recommended that you warm up first. You can jog or walk briskly, for instance. This readies your muscles for more serious activities later on, and the tendency of muscle stiffness is reduced.  The most basic weight lifting exercises include shoulder squats, arm curls, lunges and crunches. These may be done in 3 sets of 8-12 repetitions. If you'd like to know how to properly execute these exercises, feel free to do a quick Google search. YouTube also has lots of videos to help you along. Between sets, allow your body to cool down. Cooling down reduces the tendency of getting dizzy or fainting because it lowers the level of adrenaline in the blood and brings the heart rate back to normal. Stretching is a good way of cooling down. Strength Training Outdoors Strength training activities can also be done outdoors. You can go to the neighborhood park to get some fresh air. You may also find like-minded people there, trying to squeeze in some strength training into their busy schedules!. The routines you can try outdoors include wheelbarrow push-ups, tree-limb pull-ups (Definitely only doable outdoors), dip and curl (done with the help of a bench), foot to foot bicycle crunch, partner row and double bridge. But even outdoors, you still need to warm up before everything else and cool down between sets. To make sure your outdoor strength training program is safe to do, dress comfortably and invest in a comfortable pair of running shoes. Don't forget to bring some water, too -- it's important to keep yourself hydrated before, during, and after your workout sessions. Support Your Strength Training Program With A Suitable Diet Apart from doing these exercises, you have to maintain a healthy and balanced diet. Eat the right kinds of food -- you'll need lots of carbohydrates and protein are best when you want to build your muscles. A little bit of good fat is also helpful. Foods high in protein include: chicken breast, turkey breast, tuna, egg whites, salmon, lean beef, and whey protein. Foods high in carbs include: rice, baked potatoes, pasta, bagels, oatmeal, cereal, yogurt and beans.  You also need to include fruits and veggies on the list. Stock up on broccoli, green beans, cauliflower, asparagus, peas and carrots. Watermelon, apple, blueberries, oranges and bananas should also be at the ready. And don't forget your vitamins, either. When you're in the middle of a strength training program, your immune system tends to take a dip, leaving you a bit more susceptible to common infections. Taking multivitamins will help pick up the slack and make sickness doesn't derail your progress! Ultimately, though, you may want to exercise a little patience, as well. It may take a little while before you see results in the mirror. But as long as you feel yourself getting stronger and stronger, you know you're on the right track. Stay the course, and keep progressing in terms of weights and exercise routines. You'll be feeling the effects of your strength training program much sooner than you'll be seeing them!