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FITNESS Get Motivated Find Your Movement
How to Get a Full-Body

Strength Training
Workout at Home
Medically reviewed by Daniel Bubnis, M.S.,
NASM-CPT, NASE Level II-CSS, Fitness — By
Emily Cronkleton on September 5, 2019
Strength training benefits

At-home workout benefits Getting started
Warmup Bodyweight exercises
Free weight exercises
Resistance band exercises Cool down
Bottom line
Edwin Tan/Getty Images
Strength training, also called weight training or

resistance training, is an important part of any
fitness routine. It helps make you stronger and
also builds muscle endurance.
With strength training, you move your body

against some type of resistance, such as:
your body weight
free weights, like dumbbells or barbells
resistance bands, also known as

resistance tubing or workout bands
resistance machines, like cable

machines, single-exercise machines, or
multi-gym systems
Strength training is a versatile type of workout

that you can do almost anywhere. While it’s a
popular exercise option at many gyms, you can
also build a robust strength training program
that you can do in the comfort and privacy of
your home.
This article will help you understand what you

need to get started with an at-home strength
training routine, along with examples of
exercises that you can include in your workout
plan.
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What are the benefits of

strength training?
Research has shown that strength training can
benefit your health and fitness in many
different ways. According to the Mayo Clinic,
strength training may help:
build lean muscle mass
reduce body fat
burn calories more efficiently, even after

you’ve exercised
boost metabolism and make weight loss

easier
increase bone density and improve bone

health
boost flexibility and improve range of

motion
improve brain health and cognitive

functions
reduce the symptoms of many chronic

conditions, including back pain, diabetes,
arthritis, and heart disease
improve posture, balance, and stability
raise energy levels
improve mood and overall sense of well-

being
What are the benefits of

working out at home?
A home-based exercise routine can be a super
easy and convenient way of fitting in a workout
without having to hit the gym.
Benefits
It saves time. There’s no
traveling or waiting for machines
or equipment.
It’s low cost. There are no gym
fees or expensive equipment
needed.
Work out anytime. You can
exercise on your own schedule,
no matter the time of day or
night.
Privacy. You can work out
without feeling self-conscious.
Go at your own pace. There’s no
pressure to keep up with those
around you or to push yourself
beyond what’s comfortable.
Getting started
Once you’re ready to start putting together
your strength training workout, the first step is
to find a place in your home where you can
exercise comfortably. You’ll want to find an
area that has enough room for you to move
your arms and legs freely.
You don’t need to invest in much equipment,

but if you do want to purchase a few items,
here are some that may be helpful:
an exercise mat
resistance bands or tubing
dumbbells
a kettlebell
a stability ball
a medicine ball
Instead of using dumbbells or a kettlebell, you

can improvise by using water bottles,
sandbags, or canned goods in place of the
weights.
If you’re just getting started with strength

training, you may want to find a strength
training workout for beginners online. This can
help you learn how to do different exercises
with the right form, and also warm up and cool
down correctly.
Start with a warmup

Before starting your workout, do a warmup
routine for at least 5 to 10 minutes. This can
include brisk walking, jogging on the spot, or
movements that work your legs, arms, and
other major muscle groups.
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Bodyweight strength training

exercises
Once your muscles are warmed up and ready
to move, you can start by doing a series of
bodyweight exercises.
You don’t need any equipment for bodyweight

exercises, except an exercise mat if the floor is
too hard.
With each of these exercises, use smooth,

steady, and controlled movements.
Lunges
A basic lunge works the muscles in your lower

body, including your quadriceps, hamstrings,
glutes, and calves.
To do this exercise:
1. Start by standing up tall, feet shoulder-

width apart.
2. Step forward with your right foot, and

lower your hips toward the floor until your
right leg is at a 90-degree angle and your
left knee is parallel to the ground. Make
sure your front knee doesn’t go beyond
your toes.
3. Lengthen your spine to keep your torso

upright.
4. Hold this position for 5 seconds or

longer.
5. Then step your right foot back to meet

your left, and repeat this movement with
your left leg.
6. Repeat 10 to 12 times, then rest briefly

and do another set.
Lunge variations include walking lunges,

jumping lunges, lunges with a torso twist, and
side lunges.
Squat to overhead raise
If you’re new to strength training, start off by

raising your arms overhead without any
weight. Once you can do this exercise with
good form, you can add light dumbbells, and
increase the weight as you build strength.
This exercise not only works your glutes and

leg muscles, it also works the muscles in your
core, back, and shoulders, as well as your
triceps.
1. Stand with your feet slightly wider than

your hips and your arms alongside your
body.
2. Slowly lower your hips down into a squat

position.
3. Press up to come back into standing and

raise your arms overhead.
4. Return to the starting position.
5. Do 1–3 sets of 8–12 repetitions.
Planks
Planks are an excellent exercise for improving

your core strength and stability. This exercise
can also strengthen the muscles in your back,
chest, and shoulders.
1. Rest on your forearms and toes only,

keeping your body in a straight line with
your buttocks clenched and your
abdominal muscles engaged.
2. Try to hold this position for 30 seconds. If

that’s too hard, start with 20 seconds.
3. As you gain strength and fitness, try to

hold the plank position for 1 minute or
longer.
Once you’re ready for a more challenging

version of the plank, you can try lifting one leg
at a time while you’re holding the plank
position.
Pushups
Standard pushups work the chest muscles

(pectorals), as well as the shoulder muscles,
triceps, and abdominals.
1. Start in a plank position with your palms

directly under your shoulders.
2. Keeping your back flat and bracing your

core, lower your body by bending your
elbows until your chest almost touches
the floor.
3. Immediately push your body back up to

the starting position.
4. Repeat 8–12 times. Start with 1–2 sets,

and build up to 3 sets as you get
stronger.
A less challenging version of the pushup can

be done by putting your weight on your knees
instead of your toes.
More challenging pushup variations include

plyo pushups, close stance pushups, and
decline pushups.
Free weight exercises

The following two exercises use dumbbells.
Start with a 5-pound dumbbells. As you build
up your strength, you can switch to using 8- or
10-pound dumbbells.
You can also use canned goods or water

bottles in place of dumbbells. Just be sure to
grip them firmly to avoid injury.
Dumbbell shoulder press
This exercise targets the muscles in your

shoulders and arms, and can also strengthen
your core and chest muscles.
1. Stand with your feet shoulder-width

apart.
2. Pick up the dumbbells and raise them to

shoulder height. Your palms can face
forward or toward your body.
3. Raise the dumbbells above your head

until your arms are fully extended.
4. Pause in this position for a few seconds,

and then bring the dumbbells back to
shoulder height.
5. Do 1–3 sets of 8–12 repetitions.
Dumbbell triceps kickback
This exercise works your triceps as well as

your shoulder muscles.
1. Grab two dumbbells and hold one in

each hand.
2. Bend your torso at a 45-degree angle,

and bend your elbows so they form a 90-
degree angle.
3. Then straighten your arms out directly

behind you, engaging your triceps as you
go.
4. You can either do one arm at a time, or

both together.
5. If you’re a beginner, start with 1–2 sets of

8–12 reps, and build up to 3 sets as you
get stronger.
Fit It In: Strength - Lower Body

 Workout
 22:52  23:07
Fit It In: Strength - Lower Fit It In: 22-Minute Pila

Body Workout for Strength
Watch More
Resistance band exercises

Resistance bands are another great tool for
your strength training workout. They’re
lightweight and versatile, and a 2010 study 
has shown they work your muscles just as well
as free weights or weight machines.
Resistance band pull apart
This exercise works the muscles in your back,

shoulders, and arms.
1. Stand with your arms extended out in

front of you at chest height.
2. Hold a resistance band tautly with both

hands. The band should be parallel to the
ground.
3. Keeping your arms straight, pull the band

toward your chest by moving your arms
outward to your sides. Initiate this
movement from your mid-back.
4. Squeeze your shoulder blades together,

and keep your spine straight, then slowly
return to the starting position.
5. Do 1–3 sets of 15–20 reps.
Hip extension
This exercise works the muscles in your hips

and legs. You’ll need a light- to medium-
resistance band to do this exercise.
1. Loop the resistance band around both

your ankles. You can use a chair or wall
for balance.
2. Keeping a straight line in your body, pull

your left leg back as far as you can,
keeping it as straight as possible.
3. Slowly return to the starting position.
4. Complete 12 reps with your left leg, then

repeat with your right leg.
5. Complete 2 sets on each side to start,

and work up to doing 3 sets as you build
up your strength.
Resistance band leg press 

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FITNESS Get Motivated Find Your Movement

How to Get a Full-Body

Strength training benefits

Edwin Tan/Getty Images

Strength training, also called weight training or

With strength training, you move your body

your body weight

free weights, like dumbbells or barbells

resistance bands, also known as

resistance machines, like cable

Strength training is a versatile type of workout

This article will help you understand what you

What are the benefits of

build lean muscle mass

reduce body fat

burn calories more efficiently, even after

boost metabolism and make weight loss

increase bone density and improve bone

boost flexibility and improve range of

improve brain health and cognitive

reduce the symptoms of many chronic

improve posture, balance, and stability

raise energy levels

improve mood and overall sense of well-

What are the benefits of

You don’t need to invest in much equipment,

resistance bands or tubing

Instead of using dumbbells or a kettlebell, you

If you’re just getting started with strength

Start with a warmup

This is his only chance

Bodyweight strength training

You don’t need any equipment for bodyweight

With each of these exercises, use smooth,

A basic lunge works the muscles in your lower

1. Start by standing up tall, feet shoulder-

2. Step forward with your right foot, and

3. Lengthen your spine to keep your torso

4. Hold this position for 5 seconds or

5. Then step your right foot back to meet

6. Repeat 10 to 12 times, then rest briefly

Lunge variations include walking lunges,

Squat to overhead raise

If you’re new to strength training, start off by

This exercise not only works your glutes and

1. Stand with your feet slightly wider than

2. Slowly lower your hips down into a squat

3. Press up to come back into standing and

4. Return to the starting position.

5. Do 1–3 sets of 8–12 repetitions.

Planks are an excellent exercise for improving

1. Rest on your forearms and toes only,

2. Try to hold this position for 30 seconds. If

3. As you gain strength and fitness, try to

Once you’re ready for a more challenging

Standard pushups work the chest muscles

1. Start in a plank position with your palms

2. Keeping your back flat and bracing your

3. Immediately push your body back up to