A strength training workout at home starts with a few minutes of warm-up, followed by your selection of bodyweight exercises, and then capped with a cool-down session.

Once you start your at-home strength training, you should make it a habit and gradually progress as you become stronger.

Here’s a guide you can use to get started.

Table of Contents

1. Warm Up

Perform warm-up exercises for about 5-10 minutes to prepare your muscles and joints for your at-home strength workout. You can start with simple cardio exercises, then shift to dynamic stretching to further warm up the body:

  • 5-minute simple cardio: brisk walking, jogging, jumping jacks, or jumping rope
  • 5-minute dynamic stretching: arm circles, leg swings, and torso twists

2. Choose Your Bodyweight Exercises

Next, pick a set of bodyweight exercises that you can safely perform and do not require any equipment.

Ideally, create a selection that targets different body parts, can be performed anywhere, and is adaptable to various fitness levels.

Here are a few exercises for strength training at home:

  • Squats target the legs, glutes, and core to aid everyday movements. Start by standing with feet shoulder-width apart. Lower your hips as if sitting in a chair, then return to the starting position. Later, you can add weights to any squat variation if you need a challenge.
  • Lunges strengthen the quads, hamstrings, and glutes. Start by stepping forward with one leg. Lower your body to bend both knees at 90 degrees, then return to the starting position. Adding dumbbells to walking lunges builds up your quads and glutes more.
  • Push-ups build strength in the chest and triceps while working your core and lower body. Start in a plank position. Lower your chest to the ground, then return to the starting position.
  • Planks target the core. Start by lying face down. Rest on your forearms and toes while keeping your body straight. Hold this position for a few seconds, then release and repeat.
  • Glute bridges target the glutes, hamstrings, and core. Start by lying on your back with your knees bent. Lift your hips off the ground to squeeze your glutes. Hold this position for a few seconds, then return to the starting position.

Our previous article also lists some of the best strength training exercises for seniors.

3. Create a Strength Training Routine

After choosing your strength training exercises, set the workout duration and frequency. Create a routine that is both challenging and sustainable for several weeks. Here’s a suggested guideline:

  • Aim for 2-3 sets of 8-12 repetitions for each bodyweight exercise.
  • Take a rest of 1-3 minutes between each exercise set.
  • Target 2-3 strength training sessions per week, each lasting about 20 minutes.

Ensure that your workout suits your current strength level and fits your lifestyle. Later, adjust your routine to keep your body challenged and maintain your motivation.

4. Cool Down

A cool-down session after your strength training workout at home usually involves light activities, static stretching, and breathing exercises. Here’s an example of a cool-down routine:

  • 5-10 minutes of light walks or slow jogs to lower your heart rate and body temperature
  • 30-60 seconds each of static stretches, targeting the body parts worked during strength training (e.g. quad stretches, hamstring stretches, triceps stretches, and shoulder stretches)
  • 5-10 minutes of deep breathing exercises to relax the body and reduce muscle tension

Strength Training Tips for Success

These tips should help make your at-home strength workout more productive and progressive:

  1. Choose a quiet workout space and time that works for you. These should make it easier to do your strength training consistently with minimal distractions.
  2. Give your body enough time to rest and recover. Most beginners aim for full-body workouts 2 to 3 times per week with rest days in between.
  3. Learn the correct technique and proper form for each exercise. Watching online demos or tutorials ensures you engage the right muscles and maintain good posture during training.
  4. Start slow and gradually progress. When ready, modify your strength workout routine by increasing the sets and reps, introducing new exercises or variations, or using strength training equipment. Light dumbbells, resistance bands, and kettlebells are some examples.
  5. Be patient and listen to your body. Stay consistent with your strength training workout at home. Then, skip or modify exercises that cause pain or discomfort.

Design a Strength Training Workout You Enjoy

Strength training should be a part of everyone’s fitness routine to build muscle strength and endurance. With doable bodyweight exercises, you can create a workout that caters to your abilities and available space at home.

Once you are stronger, remember to adjust your routine. Make it more challenging to keep earning the benefits of strength training.

Our reviews of the best dumbbells and kettlebells should keep your strength training workouts fun and rewarding.

1. What other exercises are best for strengthening the core?

Exercises like planks, bridges, and crunches are excellent for strengthening your core muscles. Check out our list of the best core-strengthening exercises for more ideas.

2. How can you do strength training with a treadmill?

Strength training with a treadmill is possible by adding exercises like sideway shuffles, uphill walking, and sled push. Each of these exercises has variations for optimum muscle activation. Our previous article on strength training with a treadmill has the details and steps.

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