How To Start Strength Training At Home

Strength training can completely transform your body, mind and sense of self in the best way (it comes as no surprise to us that it’s one of the most popular training styles in the Sweat app) and even better - you don’t need access to a gym to get started.

When you’re strength training in a gym, you obviously have access to an extensive range of equipment, weights and large machines, but a gym membership isn’t affordable, accessible or even enjoyable for everyone. 

Luckily, you don’t have to set foot in a gym to reap the benefits of strength training, so if you’d rather exercise at home for whatever reason, there are plenty of programs in the Sweat app that are bodyweight only or are designed for at-home workouts with minimal equipment.

If you’ve been thinking about starting your strength training journey at home, here are a few things to know before you get started, our go-to tips to get the most out of your home gym or workout space and the best at-home strength exercises to try.

Can you get results with strength training at home?

Yes! Don’t underestimate bodyweight exercises, calisthenics and home gym equipment - they can definitely help maintain and build your stamina and strength. 
The key to progressing is to follow a workout program consistently and make sure you’re still following the principles of progressive overload - meaning you’re keeping yourself challenged. You can do this either by trying more advanced variations of exercises (push-ups on your knees can turn into push-ups on your toes or even spider push-ups!), increasing your training volume with more sets and reps, or lifting heavier weights if you have access to them.

Some of the Sweat programs designed to help you build strength at home include: 

• Strength At Home with Kayla

• Ignite Strength

• Strength & Barre

• OG Kayla

Benefits of strength training at home

A huge number of women in the Sweat Community love strength training at home as there are so many amazing boxes it ticks. Start training at home and get ready to: 

• Have zero commute to the gym, making more time for your workouts (or other parts of your life)

• Train in the comfort of your own home at the time that suits you best

• Use the equipment you want and never have to wait for it to be free or have someone waiting to use it after you!

• Improve your strength, muscle mass, endurance and bone density

• Eliminate the cost of a gym membership 

If you eventually want to join a gym but want to build your confidence working out and lifting weights on your own first, strength training at home can be the perfect way to get you there before you step into a new environment.

How to start strength training at home

No matter what your fitness or experience level is, you can start strength training at home at any time. For bodyweight exercises, all you need to get started is some space to move! Decide what room or outdoor area would work best - perhaps your lounge room, garage or a spare bedroom. 

If you want to use equipment, you can either choose a program and invest in whatever equipment is required, or start with a few basics such as a yoga mat, an adjustable pair of dumbbells, and some resistance bands. 

Don’t worry too much about having a lot of equipment in the beginning — you can always substitute household items such as water bottles or a heavy backpack. As you progress, you might decide what equipment to buy next based on what you enjoy or how you want to challenge yourself. If you’re working out with the Sweat app, you can also use the “My Equipment” feature to make sure you’re only shown movements that use the equipment you have. 

Once you’ve chosen your space and got your equipment ready, the only thing left to do is start a workout. Make sure you’re properly warmed up (every Sweat workout includes an optional warm-up), focus on mastering your form before you think about speed or heavier weights, and move at whatever pace you feel comfortable with. 

Two or three workouts each week is a good place to start to allow you to progress but give enough time to rest and recover.

Best at-home strength exercises to try 

Squats

Squats are a compound exercise that work multiple muscle groups at once, including your glutes, quads, hamstrings and core. You can perform a squat with your bodyweight, a part of dumbbells, a kettlebell or with a barbell, making them suitable for all fitness levels. If you’re a beginner, start with your bodyweight (and follow the instructions below) and then level up with free weights or try more advanced variations. 

Here’s a step-by-step guide:

1. Stand tall with your feet about shoulder-width apart. Depending on what feels most natural for your body, you can have your feet facing forwards or slightly
   turned out. Pull your shoulders back and down to create that “proud chest” feeling and look straight ahead.

2. Engage your core. Yes, squats are a lower-body exercise, but the stability comes from your core. Think about bracing your abs for a punch to protect your spine and stabilise the movement.

3. Inhale. Looking straight ahead, begin by hinging at the hips and then the knees as if you were going to sit down onto a low chair behind you, pushing your hips back and letting your knees track out over your toes rather than caving in or bowing outwards. To maintain your posture and balance (we don’t want any hunching!), it can help to bring your hands together in front of your chest.

4. Lower until you’ve reached a depth that feels comfortable for you - ultimately, you’re aiming for your thighs to be parallel with the ground. Don’t worry if your mobility and strength aren’t quite there yet, this will improve with practice!

5. Exhale and push through your heels to return to standing, squeezing your glutes at the top without thrusting your hips forward and overextending.

Don’t forget to check out our full guide to proper squat form here.

Deadlifts 

Deadlifts are a full-body, compound exercise that can be performed with a barbell, dumbbells or kettlebell. This movement works your posterior chain which includes your hamstrings, glutes, back and traps, while also engaging your core and arms.

Here’s a step-by-step guide to performing a Romanian deadlift with dumbbells:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs. Draw your shoulder blades down and back to push your chest out slightly and draw your belly button to your spine to engage your core. This is your starting position.

2. Bend your knees slightly hinge forward from your hips and allow the dumbbells to run along the length of your thighs and halfway down your shins. Ensure you keep a slight bend in your knees throughout the movement as you maintain a proud chest. Your body should form a nice straight line from torso to head and you should feel tension in your hamstrings (back of your legs).

3. As the dumbbells reach halfway down your shins, push through your heels and use your glutes and hamstrings to bring your body upright, then extend your knees and hips to return to the starting position. Ensure that the dumbbells remain in contact with your legs. Repeat for the specified number of repetitions.

Push ups 

This bodyweight strength exercise works your chest, shoulders and triceps and can be easily performed anywhere. If you’re a beginner, start on your knees before progressing to push-ups on your toes.

Here’s a step-by-step guide: 

1. Place both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.

2. Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles.

3. Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Repeat for the specified number of repetitions.

Lunges 

This functional lower-body movement primarily engages your glutes, quads and hamstrings while also helping to improve your balance and coordination. You can perform them using your bodyweight alone, with a set of dumbbells (as in the video above) and even with a barbell.

Here’s a step-by-step guide: 

1. Holding a dumbbell in each hand, plant both feet on the floor shoulder-width apart. This is your starting position.

2. Inhale. Carefully take a big step forwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

3. Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot backward to return to the starting position.

4. Inhale. Carefully take a big step forwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

5. Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot backward to return to the starting position.Continue alternating between left and right for the specified number of repetitions.
   

Bicep curls 

This movement is one of our favourite ways to work your biceps and can be performed with a barbell or a pair of dumbbells depending what you’ve got on hand. If you’re new to strength workouts, dumbbells are a great starting point as you can work on the strength of each arm individually without relying on the stronger arm to pick up the slack. 

Here’s a step-by-step guide: 

1. Holding a dumbbell in each hand in an underhand grip (palms facing away from you) with arms extended directly in front of your body, Stand with your feet hip-width apart.

2. Bend your elbows with control to bring the dumbbells up towards your chest, palms facing upwards as your hands rise, ensuring that your elbows remain in close contact with the sides of your body.

3. Extend your elbows to lower the dumbbells and return to the starting position. 

Chest press 

Another great upper-body movement for at-home strength workouts is the chest press, which targets your chest, anterior deltoids (the front of your shoulders) and triceps. We recommend performing this one using a bench, but you can modify it to perform the movement on the ground. 

Here’s a step-by-step guide:  

1. Holding one dumbbell in each hand with a neutral grip (palms facing inwards), lie down on a bench and plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. Extend your elbows to hold the dumbbells directly in front of your chest. This is your starting position.

2. Inhale. Bend your elbows to lower the dumbbells towards your chest, ensuring that your elbows remain in close contact with the sides of your body.

3. Exhale. Extend your elbows and push the dumbbells away from your chest to return to the starting position. Repeat for the specified number of repetitions.

Glute bridge 

This is a great movement to help build lower-body strength, activate your glutes and improve core stability. Glute bridges can be performed on a yoga mat using your bodyweight alone, or you can add an extra challenge by placing a resistance band around your knees or a weight plate or dumbbell on your hips.

Here’s a step-by-step guide:

1. Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.

2. Inhale. Exhale, gently draw your ribs to your hips to engage your core. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.

3. Inhale. Lower your pelvis to return to the starting position. Repeat for the specified number of repetitions.

Start strength training at home today 

Ready for your first at-home strength workout? We’ve got a free session from week one of Strength At Home with Kayla for you to try. 

What are you waiting for? The best time to start is now.