At Home Strength Training
You’ve worked all day. You're tired. You’re driving home thinking about all of the things you still have to do. Going to the gym “should” be one of them, but who wants to get back in the car?!
While the equipment the gym offers gives you a plethora of options for a robust and varied strength training workout, you can still strength train at home, even if you don’t have a lot of equipment, and get great results.
At home strength training is a more realistic option for anyone struggling to find the time to go to the gym. It’s also great for busy people who need to get their workouts in at odd hours when it’s convenient for them.
And if you feel like the gym “isn’t for you”, then at home strength training is your answer. It can be super intimidating to show up at the gym for the first time not having any idea what you’re doing. Working out at home can help you get comfortable with exercises that are new to you without the feeling like all eyes are on you.
At Home Strength Training: What Is It?
Growing up as a dancer, I was always told that I didn’t want to “bulk up” so I shouldn’t lift heavy weights. Instead, I should do high repetitions of lighter weights to get long, lean muscles. This idea, it would turn out, was incorrect.
It might sound scary, like something some musclehead would do, but all I’m talking about when I say strength training is doing exercises that will help you get stronger.
Some people call it resistance training instead of strength training, but the idea is that you move weight repetitively, over time, and build strength. The weight you’re moving can be a dumbbell, a resistance cable, or your own body.
If you were to make a list of strength training exercises, it might look something like this:
Push-ups
Dumbbell Curls
Squats
Leg Extensions
Leg Curls
Overhead Press
Calf Raises
Cable Rows
The list would go on and on and on because just about any exercise can be on a list of strength training exercises, as long as it’s done repetitively with the weight getting heavier over time.
And that’s the thing about lifting heavy weights. The heavier you lift, the stronger you get. And this should have been the message that I got when I was dancing, trying to improve my craft while also trying not to get injured. Strength training can be so beneficial for young dancers. Strong muscles allow your body to move more easily and decrease your chance of getting injured while practicing or performing.
In truth, strength training can be beneficial for everyone! It enables us to be more independent (to be able to open the dam jar ourselves) and allows us to continue lifting our grocery bags or grandchildren as we get older. And strength training can also help lower blood pressure and decrease the risk of developing diabetes, a disease that’s slowly been creeping up the list of top causes of death worldwide.
So, now that you know you want to start strength training at home, how do you get started?
At Home Strength Training Workout
When creating your own at home strength training workout, start by identifying what you already have that you can use for exercise. If you don’t have any equipment, you can start with bodyweight exercises. Purchasing a set of resistance cables and a pair of dumbbells is an inexpensive way to give yourself more options when building out your at home strength training workout.
You can also use everyday items that are in most homes, like stairs, chairs, and walls to give yourself a few more options. For example, if squats don’t provide enough resistance and you don’t have weight to add, you can try a Bulgarian Split Squat with a chair, your couch, or an ottoman.
Next, select a variety of exercises that work out as many major muscle groups as possible. There’s no magic combination of exercises that’s going to get you the results you want overnight, so when deciding on what to do, aim for 1 - 2 exercises that work your upper body, 1 - 2 exercises that work your lower body, and 1 - 2 exercises that work your core, giving you a full body workout. If you’re pressed for time, do at least 1 exercise for each of those three groups.
I don’t do the same workout every time I work out, but here is a sample at home strength training workout that I do regularly:
Push-ups: 2 sets of 6 - 8 reps
Single Leg RDLs: 2 sets of 10 - 12 reps w/dumbbell
Bent Over Dumbbell Rows: 2 sets of 8 - 10 reps
Floor Bridge: 2 sets of 15 reps
Side Plank: 45s hold each side
My home gym is nothing more than a set of resistance cables, a pair of dumbbells, and my body weight. Sometimes I’ll use a wall to lean against or my futon for balance exercises.
If you have questions about this workout, or want a “no equipment” at home strength training workout, send me a message.
Happy Strength Training!
