How to Do Strength Training at Home

Every healthy adult should aim to strength train all their major muscle groups at least twice a week, according to guidelines from the Centers for Disease Control and Prevention. But not every adult wants to, can afford to, or has time to make two weekly trips to the gym.

And that’s absolutely OK: You don’t need fancy equipment, a pricey gym membership, or even a ton of free time to incorporate strength training into your fitness routine. With just a little motivation, you can get all the benefits of strength training—such as better balance, healthier posture, and stronger bones, muscles, and joints—from the comfort of your own home. 

Not sure where to begin? Here’s everything you need to know about how to do strength training at home, including: 

• The benefits of strength training at home

• The challenges of strength training at home 

• How to strength train at home

• How to structure an at-home strength training routine 

• The best types of at-home strength training workouts

• An example home strength training workout to try 

• Tips for doing strength training workouts at home 

The benefits of strength training at home

No matter where you do it, strength training (also known as resistance training) improves your strength, power, and body composition, along with positively affecting your mental well-being. But when you work out at home, you’ll get some unique perks, such as: 

• Convenience: You don’t have to factor in the time it takes to get to and from the gym, saving you time.

• Flexibility: You can do your strength workouts whenever works best for your schedule, rather than tailoring your plans around when the gym is open or what time their strength-based classes are scheduled.

• Consistency: Because strength workouts are traditionally done indoors, you don’t have to rely on good weather to get your workouts in (though outdoor resistance training workouts can be a ton of fun when the weather is cooperative!). 

• Saving money: You can invest in a few pieces of home equipment or even use household items you already have to strength train at home—or even use just your bodyweight.

• Less pressure: Some gyms might feel intimidating or unwelcoming for certain people, and other folks may not feel comfortable exercising in public or group settings for religious, cultural, or personal reasons. When you strength train at home, you won’t have any of those concerns about your environment.

The challenges of strength training at home

That said, there are some potential drawbacks of at-home strength training that are worth considering, such as: 

• Limited equipment: Gyms typically offer a variety of options for strength training, including machines, a range of free weights, and several types of resistances, such as kettlebells, bands, and medicine balls, to help keep your routine feeling fresh. 

• Lack of instruction: At home, you may not have access to trainers or group fitness instructors who could offer personal guidance and tips. Luckily these days, you can find a lot of this instruction virtually at home instead, such as through Hydrow’s library of workouts led by our knowledgeable Athletes who can coach you through all sorts of strength movements. 

• Lack of space: Workout space in your home may be limited, influencing the type of workout you complete, whereas a gym likely provides larger, open areas to do any movement.

• Distractions are all around: Some people benefit from separating their gym time and their home time. It can be easier to get sidetracked by chores, family, or even your bed if you’re working out at home compared to being at the gym, where you only have one objective.

How to strength train at home

Home strength training typically involves making some smart decisions about what works best for you with the space and budget you have. Here are a few strategies to keep in mind:

• Do bodyweight exercises: All you need is a little space and yourself to complete a full-body strength routine with movements like squats, push-ups, and planks, all of which can seriously strengthen your body. You can also get resourceful and use structures like the stairs for exercises, such as single-leg step-ups.

• Use common household items for weights: Strength training at home can be entirely free if you use objects you already own as your weights. You can use water bottles or canned foods as light dumbbells, gallon jugs as kettlebells, backpacks filled with books as weighted vests, and more. Get creative!

• Prioritize in space-saving equipment: For smaller spaces and more limited budgets, consider purchasing some versatile gear that you can store in a closet, garage, or even under the bed, such as adjustable dumbbells, resistance bands, or a couple of kettlebells in different weights.

• Invest in larger equipment: If you have more space in your home and budget, you might consider building out a more substantial home gym with items that allow you to do heavier lifting, like a weight rack with a barbell and some plates. You can also add variety to your home strength-training setup with a rowing machine or all-in-one weight machine. 

How to structure an at-home strength training routine

There are some tried-and-true strength-training techniques that still apply even if you’re working out at home.

For starters, identify what your goals are. Consider your current experience with strength training and whether you require support to get started. You should also plan your strength routine wisely, considering the FIIT Principle (frequency, intensity, time, and type). Each of these factors will influence your decision in incorporating strength training into your exercise routine.  

Two strength workouts a week is generally a good place for beginners to start. You’ll want to strength train frequently enough to see results while giving your body the opportunity to adapt to new exercises and recover in enough time to prevent hurting yourself or burning out. You can always add another day or two of resistance training to your routine as you grow stronger and more comfortable with strength exercises and as you adapt your goals. 

Ideally, you want at least 48 hours between strength workouts, especially if you are working the same  muscle groups each workout or completing full-body workouts, where you do a number of exercises to challenge your muscles from head to toe. This is often a popular approach for beginners because you can build strength in fewer workouts. However, those muscles will require enough time between sessions to repair and build back stronger.

If you opt to structure your strength workouts with what’s called split training days, you can strength train more days of the week. Split training involves focusing on a specific muscle group during a specific workout, often on a set day of the week.

For example, you might set up a week of strength workouts with split training as follows:

• Monday: Legs

• Tuesday: Chest and back

• Thursday: Shoulder and arms

• Friday: Core

Even though you’re working out two days in a row, you’re working different muscles, so your tired muscles still get time to rest and recover. 

No matter how you structure your home strength-training workout, you’ll want to gradually increase the reps, sets, and/or weight you’re using to continue to make progress over time. This is a concept called progressive overload. Without it, your strength and muscle growth are likely to plateau.

The best types of at-home strength-training workouts

Everyone’s approach to strength training at home will vary due to their space, goals, and preferences. Here are some of the best examples of strength training exercises at home to give a try that are cost-effective, space-saving, and muscle-building:

• Bodyweight exercises, such as:

  • Squats

  • Lunges

  • Push-ups

  • Glute bridges

  • Planks

  • Mountain climbers

• Resistance band exercises, such as:

  • Banded squats

  • Lateral band walks

  • Biceps curls

  • Lat pulldowns

  • Rows

• Dumbbell exercises, such as:

  • Dumbbell squats

  • Dumbbell lunges

  • Overhead presses

  • Bent-over rows

  • Tricep extensions

Below, we’ll dig into exactly how you can structure your workout to include a variety of these exercises. 

An example of a home strength training workout to try

Ready to build some muscle at home? Try this strength-training exercise routine. If you’re using light weights or your body weight, do 10 to 12 reps of each exercise. If you’re using heavier weights, do 6 to 8 reps. Aim for 1 to 3 sets, depending on your level of fitness and available time.

After finishing your sets and reps of one exercise, rest for 30 to 90 seconds, then move on to the next exercise.

Squat

• Start standing with your feet slightly wider than your hips with your feet slightly turned out. This position helps accommodate the hip and knee function during the squat exercise. 

• Bend your knees as your hips move back and down, as if you were about to sit down on a chair. Keep your chest lifted, your back straight, and your knees tracking over your toes.

• Continue lowering down until your thighs are parallel with the ground, or as low as you can comfortably go while maintaining good form. Make sure your knees aren’t caving in but instead remain over your toes throughout the entire movement.

• Press through your feet to return to standing.

• Squeeze your glutes at the top of the movement.

• Maintain an engaged core/trunk to support your back. 

• Continue for your desired number of repetitions.

Push-up

• Start in a high plank, balancing on your palms and toes, with your palms directly underneath your shoulders and your body in a straight line from head to hips to heels.

• Bend your elbows at about 45-degree angles from your torso as you bring your chest toward the floor. 

• When you’re as low as you can get, press through your palms to push your body back up.

• Continue for your desired number of reps.

Alternating lateral lunge

• Start standing tall with your feet planted shoulder-width apart.

• Step your right foot about two feet to the right.

• Hinge at the hips and send your butt back as you bend your right knee. Keep your left leg straight.

• Continue lowering until your right knee is bent 90 degrees. Make sure your right knee stays over your right foot.

• Press through the heel of your right foot to stand back up, and bring your right foot back to the starting position.

• Repeat on the other side, stepping to the left with your left foot.

• Continue alternating sides for your desired number of reps.

Hammer curl to overhead press

• Start standing tall with your feet planted shoulder-width apart holding a dumbbell (or water bottle) in each hand by your sides, palms facing inward.

• Engage your core and squeeze your arm muscles as you curl the weights toward your shoulders.

• Press the weights directly over your head without locking out your elbows. Keep your upper arms close to your ears.

• Slowly and with control, lower the weights back down to your shoulders.

• Lower the weights back down to your sides.

• Continue for your desired number of reps.

Glute bridge

• Start lying down on your back on a mat or other cushioned surface.

• Bend your knees and plant your feet about six inches from your butt. Your arms can be flat by your sides.

• Engage your core by tilting your pelvis slightly forward.

• Press through your heels to lift your hips until your body forms a diagonal line from your knees to your hips to your shoulders. Pause here briefly.

• Slowly and with control, lower your hips back down.

• Continue for your desired number of reps.

Tips for doing strength workouts at home

If you want to see noticeable results in your muscle size and strength, it’s important to stay consistent and take care of your body. These tips can help you stay on track: 

• Progress safely: Gradually increase your reps and sets and/or add resistance over time so your body continues growing stronger. Don’t ramp up too quickly either, or you could get hurt. Generally, up the ante by no more than 10 percent each week.

• Don’t rush: Moving through your strength exercises slowly increases the time your muscles are working and allows you to ensure you’re achieving proper technique. 

• Establish a routine: Many people find they are more successful if they strength train on the same days every week and at the same time.

• Track your progress: Find a way that works for you, such as a handwritten journal, a note on your phone, or a more elaborate spreadsheet or training app. When you can track your progress, you’ll be able to see how far you’ve come and when you’re ready for new challenges.

• Focus on your form: Doing strength exercises incorrectly won’t be as effective and could lead to injury. Follow along with Hydrow strength workouts for pointers!

• Warm up and cool down: Taking the time to ramp up before your strength workouts with a few minutes of low-intensity cardio or dynamic stretching gets blood flowing to your muscles, according to the American Heart Association. Likewise, cooling down allows your muscles and heart rate to gradually slow down following your exercise(as opposed to abruptly stopping), which will aid in the recovery process. 

• Rest and recover: Make sure you’re giving yourself plenty of recovery time, ideally at least 48 hours between sessions, so your muscles have time to repair before your next workout.

• Create a workout space: If possible, dedicate an area of your home for your workouts that’s free of distractions and helps you stay focused.

Try strength training at home with Hydrow

Strength training at home is a convenient, cost-effective, and constructive way to build muscle, improve your strength, and stay fit within the comfort of your own home. You don’t even need any equipment to get started. 

If you’re ready to give it a try, check out Hydrow’s library of strength-training workouts. And if you’re considering investing in some equipment to make your home gym even more powerful, consider a Hydrow rowing machine. Rowing works 86 percent of your muscles in every stroke, providing a highly effective cardio and strength workout that torches calories in just 20 minutes. 

Hydrow also offers an extensive library of workout content led by our team of world-class Athletes and filmed in gorgeous locations around the world. Our rowing, yoga, Pilates, strength training, mobility training, and circuit training workouts will transport you to stunning global destinations and keep you motivated to come back again and again. 

Learn more about the benefits of rowing and a Hydrow rowing machine today!