How to make your strength training home sessions effective

In the aftermath of the Covid pandemic, the surge in popularity of at-home strength training is a trend we can all embrace. While many aspects of the past few years have faded away, the ability to engage in weight training from the comfort of your living room has only gained strength, pun intended.

So, what makes sweating it out at home so enduringly appealing? The benefits of strength training are vast, promising improvements in muscle tone, metabolism, bone health, and more. Research indicates that strength training at home is not only effective but also convenient, allowing you to work out in your pyjamas without any gym-timidation.

Unfamiliar with strength training? In simple terms, it involves exercises that enhance muscle strength by making your muscles work against a weight or force, whether it’s your own body weight, a resistance band, or weights.

The beauty of at-home strength training is that you have the freedom to choose your preferred style, whether it’s low-impact or high-energy circuits. Regardless of your choice, one thing is certain: strength training will contribute to both your physical and mental well-being by releasing those feel-good endorphins.

If you’re eager to try but unsure where to start, we’ve got you covered. Below, top personal trainers share their favourite home strength training workouts suitable for everyone. While you’re here, find out what happened when Senior Health Editor Marie Claire UK, Ally Head, strength trained every other day.

Strength training at home: Your guide

What is strength training at home?

If you’re new to the concept, strength training at home is simply resistance-based exercises aimed at building muscle strength, improving endurance, and enhancing overall physical fitness—all within the comfort of your home environment. This form of exercise involves using various resistance methods to challenge the muscles, promoting hypertrophy (muscle growth) and functional strength.

Benefits of strength training at home

1. Accessibility: The biggest draw is that strength training at home caters to all fitness levels and experiences, requiring minimal equipment.

2. Simplicity: Home workouts don’t need to be complicated. You can easily integrate them into your daily routine.

3. Affordability: With numerous free online resources, you can access a variety of workouts without breaking the bank.

4. Effectiveness: Evidence suggests that at-home strength training is not only convenient but also highly effective in improving various aspects of well-being.

PT-approved strength training workouts at home

1. Full body strength, no equipment workout

   What: A short and effective ten-minute no-equipment full-body strength workout.

   Why: Fun and efficient, suitable for all fitness levels.

   Duration: 10 minutes

2. Standing arm workout

  What: A 15-minute arm workout focusing on arm muscles.

  Why: Requires minimal equipment, standing-only for joint kindness.

   Duration: 15 minutes

3. Rebecca Louise’s full-body workout

  What: A varied, 15-minute total-body workout.

  Why: Incorporates simple strength moves for improved muscle strength.

  Duration: 15 minutes

4. Full-body workout from MadFit

   What: A 20-minute full-body workout, including planks.

   Why: Builds muscle and tones using body weight, effective exercises.

   Duration: 20 minutes

5. Kayla Itsines bodyweight bootcamp

   What: A full-body bootcamp by online workout expert Kayla Itsines.

   Why: High-intensity workout covering cardio, strength, and functional movements.

   Duration: Approximately 30 minutes

6. Heather Robertson’s leg day strength workout

   What: A 30-minute strength workout focused on leg muscles.

   Why: Incorporates effective stretches for a well-rounded routine.

   Duration: 30 minutes

7. 45-Minute kettlebell workout

   What: A challenging 45-minute full-body workout using kettlebells.

   Why: Effective workout with modifications for intensity.

   Duration: 45 minutes

Making your workouts effective

How do I make my strength training at home workouts the most effective?

Good question. Incorporate these four principles into your routine as you grow in your journey.

Consistency: Aim for at least two strength workouts a week for optimal results.

Progression: Focus on gradual progression, whether it’s increasing workout duration or intensity.

Equipment: Start with bodyweight exercises and progress to incorporate additional equipment as needed.

Rest days: Incorporate rest days to prevent injuries and exhaustion, promoting long-term health.

In conclusion, always listen to your body and enjoy the journey to a stronger, healthier you.

This article was syndicated from Marie Claire UK
Translated and adapted by Praise Vandeh, Marie Claire Nigeria Content Writer


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