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How to Do Strength Training at Home

Achieve your fitness goals from the comfort of your home with our comprehensive guide on effective strength training workouts and techniques.

  • 18 Oct 2023
  • 3 min read

Strength training has gained traction as a foundational component of any well-rounded fitness regimen. Renowned health organisations and industry experts emphasise its importance not just for athletes or bodybuilders but for everyone, regardless of age or fitness level. Incorporating strength training into your daily exercise routine can be a proactive approach towards maintaining optimum health, which in turn may be helpful if you’re applying for health insurance.

Here’s a concise guide on how to do strength training at home.

Steps to do strength training at home

Designate an appropriate space

Selecting the proper environment is paramount. Begin by identifying a suitable area in your home that provides enough space for movement. This not only ensures safety but also maximises the effectiveness of each exercise. A well-ventilated room with adequate lighting can also enhance your training experience.


Gather essential equipment

While strength training exercises mainly capitalise on using one’s own body weight, integrating specific tools can enhance your workout sessions.

  • An exercise mat provides crucial cushioning and grip, ensuring stability during workouts.
  • Resistance bands or tubing offer dynamic tension exercises, adapting to different strength levels.
  • Dumbbells, known for their adjustable resistance, can be very useful. As a budget-friendly alternative, filled water bottles can serve as initial weights.


Commence with a warm-up

Every effective workout begins with proper preparation. Before diving into the main exercises, dedicate 5 to 10 minutes to warm up. Activities like a brisk walk or spot jogging can elevate your heart rate, readying your muscles and joints for subsequent activities.


Start with bodyweight exercises

Basic yet powerful, these exercises rely solely on your body’s weight.

  • Lunges: This robust exercise is ideal for the legs and glutes. Pay keen attention to form by stepping forward and bending both knees at a right angle.
  • Squats: Incorporate this into your exercise regimen to work your core muscles, shoulders, back, legs and triceps. You can use light dumbbells to add weight.
  • Planks: This exemplary exercise targets the core muscles. Focus on maintaining a straight body alignment from head to heels.
  • Push-ups: This is a comprehensive upper-body exercise. For push-ups, if you're just beginning, it’s all right to drop those knees down. You‘re still giving your chest muscles a workout.

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Add in some weights

Once you’ve got a handle on the basics, you can learn how to do weight training at home.

  • Dumbbell Shoulder Press: This is a good workout for your shoulders and arms. Raise the dumbbells to your shoulders and then above your head until your arms extend fully. Hold this position for some seconds and bring the dumbbells back to the height of your shoulders.
  • Dumbbell Triceps Kickback: This is all about the back of your arms. Ensure your torso remains at a 45-degree angle while your arms are at a 90-degree angle.


Say hello to resistance bands

If you’ve got those stretchy resistance bands, utilise them for your workout regimen for results similar to weight machines and free weights.

  • Pull Apart: Hold the band and stretch it, but make sure it’s parallel to the ground.
  • Hip Extension: You can do this to get toned legs and hips. Use a light-to-medium band for this exercise. You can loop the band around your ankles or use a wall or chair to maintain your balance.
  • Leg Press: You can do this to work your calves, glutes, hamstrings and quadriceps.


Cool down

After you’ve worked up a good sweat, take a moment to breathe and wind down. Stretch a little or stroll around. Do this for about 5-10 minutes to ensure that your heart rate and breathing are normal while your body is in a resting phase.



Integrating strength training into your fitness routine at home is both feasible and beneficial, without the necessity of elaborate equipment or dedicated gym space. If you have any health issues, remember to discuss things with your doctor or a professional trainer before you begin these exercises. Also, if you feel discomfort while engaging in these exercise forms, stop and seek an expert's advice.

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