LIFTING At Home Program: Try This Free Workout

For those who are new to strength training and want to try it out at home, Sweat's LIFTING at Home program will guide you through each workout. It's a great place to start!

This at-home strength training at home program is also suitable for anyone who is experienced with weight training and looking for a flexible training option — for example, if you're following Sweat's BUILD program but you also want a way to train outside of the gym.  

LIFTING at Home is designed to introduce you to the key movement patterns of weight lifting using a few key pieces of home gym equipment - a kettlebell, dumbbells and a resistance band.
You can use this program to begin your weight lifting journey, starting with the four foundational weeks. If you regularly do strength training in the gym, this program is a great way to maintain your muscle strength with at-home workouts.

The workouts focus on the different areas of your body, to increase your muscle mass and improve performance in functional movements. Each workout ends with a core superset to improve strength and stability, setting you up strong for all your other activities. 

This free workout from the first week of LIFTING at Home will give you a taste of what to expect in the program.

Build your strength with this full-body workout

To do this workout, you’ll need to have access to a pair of dumbbells, a kettlebell and a resistance band. The resistance workouts in LIFTING at Home range from 30-40 minutes.

If you only have one set of dumbbells, you can use them in place of a kettlebell, and use household items like cans of food if you need to vary the weight. 

Make sure to focus on your technique, rather than how fast you can get through each exercise — if you’re working out with the Sweat app, you can check your form by tapping over each exercise to watch the demonstrational video. 

Before every workout, make sure you warm up first with cardio or dynamic movement, and get a playlist together with music that will motivate you.

Superset 12 Exercises / 3 Laps

1. Goblet reverse lunch: 20 reps, 10 per side

2. Single-leg glute bridge: 40 reps, 20 per side

Superset 22 Exercises / 3 Laps

1. Squat thruster: 10 reps

2. Bent-over row: 20 reps

Superset 32 Exercises / 3 Laps

1. Goblet squat: 10 reps

2. Single-arm clean & press: 20 reps, 10 per side

Superset 42 Exercises / 3 Laps

1. X Crunch for 60 seconds

2. Four-point arm and leg extension for 60 seconds

Start lifting from the comfort of your home

Adding strength training into your workout schedule can improve your performance in many other activities while transforming your body composition and confidence. As you progress through this program, you can use variable resistance to increase the intensity of your workouts.

LIFTING at Home is a progressive program designed to help you to reach your fitness goals from the comfort of your home.

When you do strength training, whether at home or in the gym, make sure you are fueling your workouts with healthy food and adequate protein. Try these tips to help your muscles to recover quickly and become stronger, and remember that your rest days are important too!