Beginners Strength Training At Home

If you’re wondering where to start with some beginners strength training at home, I got you. This article is part of a series covering strength exercises suitable for beginners, which can be easily built into your own strength training programme.

In the meantime, if you’re looking for some support, check out my live online strength classes – Beyond Strong. You can drop in, or you can join my Studio Membership where you’ll have access to live class recordings, a back catalogue of epic sessions and access included to the Beyond Strong Foundations guide which takes you back to the beginning to work on your movement patterns to build strength and avoid injury.

Beginner Strength Training – No Equipment

If you’re just starting out with strength training, it’s likely you won’t have any equipment at home. It’s a good idea to start with bodyweight only anyway as adding too much weight, too soon, will increase your risk of injury.

When you’re ready to add some weight, you can just use whatever you have available – household items like books, bottles of water, laundry detergent or cans of food work well too. 

What To Wear For Strength Training

When it comes to what to wear when strength training, the same pretty much applies as for equipment – you can use whatever you have available to start with.

However, there are benefits to wearing training specific kit, such as keeping you cool, comfortable, dry and making you feel good!

The outfit I’m wearing in these images was gifted from adidas including the Dropset trainers that I’m really enjoying for strength training and gym workouts. For guys, your options are similar – adidas has a great selection of mens tracksuits and other kit, check out their site for inspiration. 

5 Additional Beginner Strength Training At Home Exercises

Here are some more exercises you can use for your beginner strength training at home. They can all be completed using bodyweight, household items or kettlebells / dumbbells if available in your household. Together, they provide a strength workout you can utilise using the time you have available. 

Don’t forget, it’s important to start with a weight that you can lift comfortably, with good control. As you progress, the weight can be increased. When you’re confident with each individual exercise, there are options to combine them to target more muscle groups and add variety.

Calf Raises

Use: bodyweight, one item/weight held to your chest, or 2x light weights held by your sides (e.g 2L bottle of water or two cans of beans)

Calf raises primarily target the muscles of the calf, located at the back of your lower legs.

Start by standing with your feet hip-width apart. Then, push through the balls of your feet while raising your heels until you are standing on your toes.

Slowly lower back to the starting position. If you find it difficult to maintain balance, you can use a wall or a piece of furniture to hold onto. You can start without the weights until you become more comfortable with the exercise.

Try: up to 60 seconds.

Glute Bridges 

Use: bodyweight or one weight/item held on your hips 

Glute bridges target the glutes and core muscles.

Start by lying on your back with your knees bent and feet flat on the ground. Either keep your arms down by your sides or hold your weight/item on your hips.

Next, gradually lift your hips off the ground by squeezing your glutes and pushing through your heels. Make sure your shoulders, hips, and knees are aligned. Hold this position for a second. Finally, lower your hips back to the starting position.

Try: up to 60 seconds 

Chest Press

Use: 2x light weights 

Chest Press is an exercise that targets the chest muscles.

Lie on your back with your knees bent and feet flat on the floor. Hold one weight in each hand at chest level with palms facing forward. Push the weights up toward the ceiling. Pause at the top for a second or two. Then slowly lower the weights back to chest level.

Try: up to 60 seconds

Bent-Over Rows 

Use: 2x light weights 

Bent-over rows are a great exercise to target the muscles of the back. 

Start by standing with your feet hip-width apart and your toes pointing forward. Bend forward at the hips, keeping your back straight and head up without locking your knees. Hold a weight in each hand with your palms facing each other.

Pull the weights towards your chest while keeping your elbows close to your body. Pause at the top of the movement, then slowly lower the weights back to the start position.

Try: up to 60 seconds 

Farmers Walks

Use: start with light weights (e.g 2x shopping bags filled with a 2kg bag of rice/beans in each or 2x dumbbells/kettlebells)

Farmers walks are a full-body exercise that primarily target the core, back, legs, and grip strength.

Stand up straight with one weight in each hand, held by your sides. From your starting point, take small steps forward. Maintain a strong grip until you reach your end point.

Then place your weights down on the floor. To repeat, turn around and pick up the weights again. Return in the opposite direction. 

Try: up to 60 seconds 

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Give these exercises a go to kickstart your beginners strength training at home. You can start by adding them to your routine once a week, building up to 2 or 3 times each week. Once you’re feeling more confident, add them to some of the strength exercises from part one to begin to build a full body strength training routine you can do at home.

Got any questions though, drop them in the comments or get in touch with me directly via the website or you can join my Discord community – kisE Studio. 

Elle

P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.