Strength training for beginners at home

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

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

Strength Training for Beginners – No Equipment

If you’re just getting started with strength training, you probably don’t have any equipment at home. It’s a good idea to start with just bodyweight, though, as adding too much weight, too soon, will increase your risk of injury.

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

What to wear for strength training

When it comes to what to wear for strength training, pretty much the same applies as for equipment: you can use whatever you have available to get you started.

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

The outfit I’m wearing in these pictures was given to me by adidas, including the Dropset trainers that I really enjoy for strength training and gym workouts. For guys, your options are similar: adidas has a great selection of men’s tracksuits and other gear, check out their site for inspiration.

5 Extra Strength Training Exercises for Beginners at Home

Here are a few more exercises you can use for your beginner strength training at home. All can be completed with body weight, household items, or kettlebells/dumbbells if available in your home. Together, they provide a strength workout that you can utilize using the time you have available.

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

calf raises

Wear: body weight, one item/weight held against the chest, or 2 light weights held at the sides (for example, a 2-ounce bottle of water or two cans of beans)

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

Begin by standing with your feet hip-width apart. Then push through the balls of your feet as you lift your heels until you are on your toes.

Slowly lower your back to the starting position. If you have trouble keeping your balance, you can use a wall or piece of furniture to hold on. You can start without weights until you feel more comfortable with the exercise.

Attempt: up to 60 seconds.

glute bridges

Wear: body weight or a weight/item held on the hips

Glute bridges target the glutes and core muscles.

Begin by lying on your back with your knees bent and feet flat on the floor. Keep your arms down by your sides or hold your weight/object on your hips.

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

Attempt: up to 60 seconds

chest press

Wear: 2 lightweights

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 a weight in each hand at chest level with palms facing forward. Push the dumbbells toward the ceiling. Pause at the top for a second or two. Then slowly lower the dumbbells down to chest level.

Attempt: up to 60 seconds

inclined rows

Wear: 2 lightweights

Bent-over rows are a great exercise to work your back muscles.

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

Pull the dumbbells toward 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 starting position.

Attempt: up to 60 seconds

farmer walks

Wear: start with light weights (for example, 2 shopping bags filled with 2kg of rice/beans each or 2 kettlebells/dumbbells)

Farmer’s walks are a full-body exercise that primarily targets your core, back, legs, and grip strength.

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

Then place your dumbbells on the floor. To repeat, turn around and raise the weights again. Go back in the opposite direction.

Attempt: up to 60 seconds

Try these exercises to jump-start your beginner strength training at home. You can start by adding them to your routine once a week, working your way up to 2-3 times a week. Once you feel more confident, add them to some of the strength exercises from part one to start creating a total-body strength training routine you can do at home.

However, if you have any questions, please leave them in the comments or contact me directly through the website or you can join my Discord community: kisE Studio.


PS Safety always comes first. If you are new to exercise, be sure to seek the advice of your GP. Be sure to drink plenty of fluids, wear appropriate clothing, and exercise in a suitable space. Technique is paramount, and nothing should hurt. If you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath, etc. STOP and see your GP.

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