4 Strength Workouts to Do at Home and Still Have Fun

Strength training at home is not as easy as it seems. First and foremost, you need to know what you're doing! There can be a large learning curve for strength training beginners on how to perform the lifts for both safety and success. But even if you are not a beginner, strength training at home—or by yourself—can be difficult simply because it's harder to find motivation and create a game plan. Due to this, many people stick with at-home cardio workouts but forego strength training at home completely. 

Strength training is an integral part of staying healthy and fit with the following benefits: 

  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
  • Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.
  • Boost your stamina. As you get stronger, you won't fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease, and diabetes.
  • Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

So you know you should strength train but can't convince yourself to do it at home? Think about all the additional benefits:

  • Avoid expensive gym fees
  • Save time on commuting to the gym
  • Keep your workouts private
  • Tailor it to your lifestyle, schedule, and budget

Don’t forego your strength training at home because you don’t know how to start or what to do! Here are four fun ways to build strength at home:

HIIT-Style Strength Intervals

HIIT workouts are easy to do at home and get your heart pumping.

Most people know the benefits of HIIT (High Intensity Interval Training) which involves maximum effort for a short period of time followed by an even shorter rest before doing another interval. This type of athletic challenge has been proven to enhance cardiovascular fitness, boost metabolism, and help you shed pounds. 

However, most people associate HIIT only with cardiovascular exercises. But HIIT works with resistance training too! By throwing in bodyweight moves like push-ups or squat jumps or adding dumbbells for squat thrusters or renegade rows, you can use the same theory, get the same cardiovascular benefits PLUS increase lean muscle mass as well! HIIT training is the perfect way to do strength training at home because it involves little to no equipment and takes minimum time. 

Circuit Training

Circuit training involves stringing multiple exercises together with little to no rest in between. Because you are constantly in motion, it's an excellent way to build strength while burning fat! For instance, you might do a set of dumbbell squats and then immediately go to a set of military shoulder presses. Your legs are getting a quick break, but because you move immediately into working your shoulders your heart rate stays up and your metabolism keeps pressing on! This is another great time-saving workout and a super simple way to train at home on your own. You can use dumbbells, bands, stability balls or just bodyweight. 

A Simple Dumbbell Routine

Lift weights at home with this simple dumbbell routine.

Sometimes a simple pair of dumbbells is all you need for the perfect basic strength training routine. With a set of dumbbells, you can work literally every muscle on your body. You can multi-task and do multiple muscle groups each time, or you can go the traditional route and have a leg day, then a chest and bicep day, and then a back and triceps day. The ideas are endless, but the key here is to keep it simple! Basic moves are the best moves. 

Bodyweight Bootcamp

Think about a solider. They train hard but you won't see them holding weights. You’ll see them pushing their body weight around. Bootcamp- style might seem like something you’d only get at a gym, but you can find everything you need right at home. Step up and down on a bench or chair, lunge up your staircase, do walking push-ups across the basement floor, and perform army crawls for a strong core. This kind of training is completely available to do at home and can create a strong, lean body.

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