Want to up the ante with your workout regimen but don’t feel like spending the money? We hear you and we have the answer: strength training at home without equipment. With the promise of upping your fitness game, building muscle and more (all from the comfort of your living room, no less), at-home strength training is one of the easiest and cheap to get the most out of your training.
Chances are you’re already ready to work out at home (because, let’s face it, who isn’t these days?), but you might think you’re limited to bursts of cardio or gentle stretching. While these certainly have their place in a well-balanced home practice, it’s perfectly possible, and more than that, essential, to incorporate some strength training exercises into your home sessions as well, all without spending a penny in team
Need more convincing? There are so many benefits of strength training that it’s hard to argue the case for including weighted movements in your weekly regimen. From building stronger bones to improving cardiovascular health and boosting mood, the benefits of strength training are well-researched and evidence-backed. And don’t worry if you don’t have dumbbells or weights at home either, because we asked top PTs for their favorite at-home strength workouts that don’t require any equipment.
Are you interested but don’t know where and how to start? Check out our strength training guides for beginners, strength training at home, and low impact strength training while you’re here. Also, discover how one of the team MC United KingdomHealth writers got it when he tried strength training for 10 minutes every day.
Strength training at home without equipment promises to build muscle and tone in no time: 7 workouts to try
What is strength training at home?
You’ll be happy to learn that strength training at home is as easy as it sounds. The world of fitness can be complicated, which makes it difficult to see the wood for the trees, but strength training at home really couldn’t be simpler.
“There’s no need for fancy equipment when you have the power of your own body weight,” says personal trainer Paige Verity Davis. “A home strength workout focuses on building muscle and improving endurance through simple but effective exercises like push-ups, squats, lunges and planks, using body weight as resistance. It’s entirely possible to target every muscle group in the body with exercises like bicep curls, lateral raises and squats, all while building strength, toning muscles and increasing flexibility.
But don’t be fooled: you will have to work hard!
@getupwithhannah ♬ BOOM – Tiesto
What are the benefits of strength training at home?
Although strength training at home is simple, it has a real impact, in terms of benefits. Sure, building muscle is an obvious win, but resistance training is so much more than that.
1. Increases longevity
ICYMI, there’s been a lot of noise recently on social media and beyond about training our “old lady” bodies. And while that may seem far away, it’s never too early (or too late) to start building the foundation for a long, healthy life. A strong skeleton is a prerequisite for longevity, with research (like this study, published in Journal of Geriatric Orthopedic Surgery and Rehabilitation) showing the causal link between bone health and lifespan.
In addition, studies (such as this one, published in American Journal of Medicine) show that muscle mass is a strong predictor of longevity; women who add strength training to their exercise regimen reduce their cardiovascular mortality by 30%.
2. Boosts metabolism
“Strength training at home has many benefits,” agrees health coach and personal trainer Edwina Jenner. “It’s great for our bodies because it builds muscle, which in turn increases your metabolism. Muscle is our metabolic currency, so the more muscle we have, the more we burn, even at rest.”
While we’ve (hopefully) moved on from the harmful trope of exercising for purely aesthetic reasons, if you’re looking to maintain a healthy, stable weight, strength training is your best bet.
3. Improves mental health
Most of us know that exercise not only makes us feel physically stronger, but it’s also great for our mental health. Studies (like this one, published in American Journal of Lifestyle Medicine) show that strength training in particular reduces anxiety and depression, increases self-esteem, and improves sleep quality and cognition.
4. It is accessible
It’s no secret that we’re living through an unprecedented cost of living crisis, and while social media might have us believe that we’re all spending our days hanging out at fancy gyms wearing the perfect athleisure co-ords , most of us can’t justify the expense of an RN gym membership.
The solution? Strength training at home, of course. By removing many of the barriers to exercise that women in particular may feel—cost, how we look, gymnastics, etc.—at-home strength training makes exercise accessible to (virtually) everyone.
@charlotteflynnn ♬ dancing – dhn
7 PT-Approved Strength Workouts at Home to Try
Ready to try strength training at home? Here are seven exercises to try today, prepared for you by PTs Tejal Patel, Paige Verity Davis, Edwina Jenner and Beth Davies.
1. Bodyweight squat
What? Bodyweight exercises don’t get much better than the humble squat. Imagine lowering your body to sit in a low chair. “Keep your knees in line with your toes as you lower,” advises Jenner. “Aim for your thighs to be parallel to the floor. Push through your heels to straighten your legs and return to the starting position. Keep your core in, your chest up, and drive through your heels.”
Because? “Squats are a simple but effective way to strengthen the lower body, improve mobility and improve functional movement patterns,” explains Davis. “Whether you’re doing a quick game during TV breaks or turning it into a friendly competition with your loved ones, bodyweight squats are a must-have for any fitness routine. Tip: You can even try of squatting every time you make a cup of tea when the kettle is boiling!
How much time? Three sets of 10 to 12 repetitions.
2. Lunges
What? A simple movement of the lower body, a lunge can be reverse (leg goes back) or forward (leg forward). Either way, make sure to maintain a 90-degree angle on both legs, with your weight balanced between them.
Because? “The lunges target the leg muscles, including the quadriceps, hamstrings and glutes, promoting strength and muscle development,” says Davies. “They’re a great functional movement that mimics activities like walking and climbing stairs, which makes them beneficial for daily activities and makes you stronger.”
How much time? Do three sets of 10 repetitions.
3. Flexions
What? Remember when we said this wasn’t going to be easy? Doing a full push-up is no mean feat, so don’t be afraid to modify them by using your knees or making them lean.
Because? Push-ups are great for building upper body strength and muscular endurance, and they’re also a great core exercise and help improve posture.
How much time? About five minutes short and sweet.
4. Plank
What? A simple but spicy strength and endurance movement where you stay in a static push-up position.
Because? “Planks strengthen the core muscles, including the abs, obliques and lower back,” explains Davies. “This helps improve posture, stability and overall functional strength, and with many variations from plank to side planks, there’s always a plank to suit your strength and fitness level.”
How much time? “Try to hold the plank for 20-30 seconds initially, gradually increasing the duration as you build strength and endurance,” advises Jenner.
5. Gluteal bridges
What? A glute bridge is a simple strength movement that targets not only your glutes, but also your hamstrings, core, and back.
Because? Strong glutes are crucial for injury prevention, athletic performance, and maintaining a healthy gait and posture.
How much time? Three sets of 10 repetitions.
6. Reverse snow angels
What? Literally what they say on the tin: take your childhood snow angels and put them in your stomach.
Because? Reverse snow angels are great for improving posture, targeting the muscles of the upper and lower back, rotator cuffs and shoulders, not to mention the glutes, biceps and core.
How much time? As above, three sets of 10 repetitions will be sufficient.
7. Departures from planks
What? Once you’ve mastered a board hold, up the ante with a board step. “In a full arm or elbow plank, alternate taking each foot out to the side and touching the floor with your toes and coming back to center,” says Patel.
Because? Keeping your hips stable while kicking your feet out challenges these all-important stabilizing muscles, strengthening your core and helping to improve posture.
How much time? Patel recommends three sets of 20 repetitions.
Buy the MC UK Strength Training Kit
John Lewis bullet bars
It’s not essential, by any means, but these hand weights from Bala at John Lewis are too cute to resist. Easy and comfortable to hold, they’ll add a spicy kick to any at-home strength training move.
Adanola End Tank Bra
Ideal for medium support workouts like strength training, this Adanola sports bra is so soft, supportive and comfortable you’ll want to leave it on after your workout is over.
Betty flow sweaty yoga mat
While you don’t strictly need any equipment for an at-home strength workout, a decent yoga mat is nice to have. This one from Sweaty Betty is thick enough to support your joints and grippy enough to keep you from slipping.
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