If you don’t have time to go to the gym for training, there’s no need to feel regretful. You can also perform strength training at home, which is very practical and effective. This article recommends the 10 best exercises that allow you to achieve a good physique without stepping into a gym.
The benefits of strength training at home include convenience—saving the commute time to the gym, allowing you to train anytime with fragmented time. It’s cost-effective—for bodyweight exercises, all you need is… yourself. If you want to elevate your home training to a new level, you can purchase some resistance bands or adjustable dumbbells, which are definitely cheaper than gym memberships and you don’t have to worry about gym owners running away.
Fill a duffel bag or suitcase with water bottles and you’ll have a set of dumbbells. Reduce rest time: If you rested for 90 seconds between sets of exercises, reduce it to 60 seconds or even 30 seconds. Each adjustment will increase the intensity of the workout and force the muscles to adapt and become stronger without traditional fitness equipment. Now, here are 10 home bodyweight strength training exercises. 1. Push-ups Push-ups are one of the most representative strength training exercises. The effect on chest and triceps can be comparable to barbell bench presses, especially for beginners. Push-ups mainly exercise the pectoral muscles, deltoids and triceps, and at the same time also exercise the core muscles and other muscles to keep the body stable. Detailed movement: The distance between the hands is slightly wider than shoulder width. Try to form a straight line from head to toe and tighten the abdomen. While inhaling, lower the body to the lowest possible level. When almost touching the floor, push yourself up to straighten the arms while exhaling. Repeat this movement until the desired number of times is reached. 2. Triceps extensions Triceps extensions mainly exercise the triceps, and at the same time can also exercise the shoulders and chest. All that is needed for triceps extensions is a stable surface such as a chair, bench or low table, which is very suitable for home workouts. In addition, you can easily adjust the difficulty according to your strength level: Beginners can reduce the difficulty by bending their knees (the standard movement is with straight legs). You can also put your feet on another chair or bench, or place some weights (such as a few books, or a cat if it cooperates) on your knees to increase resistance and increase the challenge. Keep your back close to the bench. If your hips are too far out, it may put unnecessary pressure on your shoulders. Detailed movement: Stand with your back to a sturdy training bench, place your hands on the mat shoulder-width apart, and extend your legs forward. Lower your body to the most comfortable level by bending your arms. Reverse the movement and return to the starting position. Repeat this movement until the desired number of times is reached. 3. Bodyweight squats Bodyweight squats are one of the best exercises for the lower body. Without the help of any equipment, they can enhance muscle strength, muscle mass, stability and coordination. Squats are one of the most beneficial exercises for the body. It is a compound movement, which means it can exercise many major muscle groups at the same time, mainly the quadriceps (front of the thigh), gluteus maximus (buttocks) and adductors (a group of muscles on the inside of the thigh that connect the thigh muscles). It is also a functional exercise, which means that the strength you exercise can be transformed into real-world mobility, such as standing, climbing stairs and getting up from the sofa to eat snacks.
It helps maintain flexibility in the hips, knees, and ankles. Additionally, since squats engage the largest muscle groups in the body, they burn more calories than isolation exercises like bicep curls. Squat as deeply as your flexibility allows. Ideally, the thighs should be parallel with the ground or lower during the squat. As your training progresses, once you find bodyweight squats too easy, consider adding weight. No dumbbells needed, household items like a backpack filled with books will do. Detailed movement: Stand with feet shoulder-width apart. Squat as deeply as possible. Reverse the motion and return to the standing position. Repeat the movement until the desired number of repetitions is reached.
Bodyweight lunges are an excellent strength training exercise for home workouts as they require no equipment yet still effectively work the lower body. Lunges primarily target the quadriceps and gluteus maximus (the deeper the lunge, the more the gluteus maximus is engaged), and they also engage the core muscles. Once you find bodyweight lunges easy, consider wearing a backpack filled with books or water bottles. Detailed movement: Take a large step forward with the right foot and lower into a lunge position as deeply as possible without the left knee touching the floor. Push back to the starting position using the front leg. Repeat the movement until the desired number of repetitions is reached. Switch legs and repeat the steps with the left foot forward. Step-ups involve stepping onto an elevated surface (like a sturdy chair, bench, or stair) and then stepping down. They primarily work the quadriceps and gluteal muscles (studies show it stimulates the glutes more than squats or hip thrusts), with secondary engagement of the hamstrings and core muscles. You can alternate legs with each repetition or focus on one leg for a set before switching. Both methods are viable, but focusing on one side at a time allows for better concentration on the pump and the mind-muscle connection. As you get stronger, increase the difficulty by changing the height of the step, adding weight (like a filled backpack), or increasing the number of repetitions. Detailed movement: Stand in front of a chair, bench, or other object you can step onto. Place one foot on the object. Step up until your leg is straight. Lower your body in a controlled motion. You can repeat the desired number of times with the foot on the object. Few exercises are as effective for the back as pull-ups, not to mention the biceps and rear deltoids. How to do pull-ups without equipment? It’s possible; if you don’t want to buy a pull-up bar, you can use park branches or a horizontal bar in a fitness square for pull-ups.If you’re not yet capable of performing full pull-ups (don’t worry, most people can’t at first), start with negative pull-ups. Jump or step onto the top of the pull-up bar and then slowly lower yourself down. This process helps build the correct muscle strength, and before you know it, you’ll be able to lift yourself up without assistance. The pull-up is a variation of the pull-up exercise, using an underhand grip (palms facing you), which is equally effective for back training but focuses more on bicep development. Exercise details: Grip the bar with your palms facing away from you, slightly wider than shoulder-width apart. Keep your chest up and look at the bar. Inhale and pull your body up until your chin is above the bar or the bar touches your upper chest. Exhale and control your descent until your arms are fully extended. Repeat the movement until you reach the desired number of repetitions. Back extensions on the floor are a great way to exercise the lower back at home without lifting weights, easily incorporated into warm-ups, relaxation, or strength circuits. It primarily targets the erector spinae (muscles along the spine), helping to maintain good posture and stabilize the entire back. The core muscles form the foundation for almost every movement, and with a strong back, you’re halfway to building a solid core. You might think that lifting higher is better, but don’t overdo it. Focus on feeling the muscle movement, not just arching your back. Exercise details: Lie on the ground with your arms at approximately a 90-degree angle from your body. Keep your gaze on the floor and maintain a natural position for your neck. Use your lower back to lift your upper body. You can pause at the top of the movement to feel the tension in your lower back muscles. Lower your upper body in a slow and controlled movement. Repeat the movement until you reach the desired number of repetitions. Single-leg glute bridges are a variation of the standard glute bridge with one leg extended and the other supporting the body. This seemingly minor change increases difficulty as it forces each leg to work independently, ensuring you don’t cheat by relying on the stronger side. As its name suggests, the single-leg glute bridge primarily targets the glutes, with all three glute muscles being exercised. Additionally, it works the hamstrings, hip abductors, and core muscles. Studies show that incorporating single-leg glute bridges into training is beneficial for both sports and daily life. It aids in hip extension, lateral stability, and explosive movements, improving performance in sports like soccer, football, and rugby. It also enhances your stability and helps maintain balance during running and jumping. Single-leg glute bridges can strengthen hip extensor muscles and improve stability, reducing the risk of knee and hip injuries, including Patellofemoral Pain Syndrome (PFPS) related to weak gluteal muscles.
Ultimately, they can help correct anterior pelvic tilt and improve walking and running techniques, thereby contributing to better posture and exercise efficiency. The single-leg glute bridge is a powerful addition to home workouts. It strengthens the power of the glutes, hamstrings, and core muscles while enhancing hip flexibility, all without the need to visit a gym. Detailed movement explanation: Lie down with one foot on the floor and one leg extended. Tighten the pelvis to properly activate the gluteal muscles. Use the glutes of the bent leg to push the hips towards the ceiling until the body forms a straight line from head to toe. Squeeze the glutes at the top. Reverse the movement and repeat the desired number of times.
Sit-ups are one of the best strength training exercises for working the rectus abdominis (six-pack abs). Additionally, the oblique abdominal muscles (lateral muscles that shape the ‘V’) and the transverse abdominis (deep core muscles that protect your organs and act as a back support belt) are also involved. Sit-ups help to strengthen the abdominal muscles, which are part of the core. A strong core is essential for maintaining posture, balance, and almost every movement in life, including walking, lifting weights, or pretending to work at a desk. Detailed movement explanation: Lie on your back with your hands on your chest and knees bent to approximately 90 degrees. Lift your upper body by contracting the abdominal muscles and bending forward. Bend forward as much as possible while keeping your lower back in contact with the floor, then return to the starting position. Repeat the movement until you reach the desired number of repetitions. Planks are a popular and effective exercise for strengthening core muscles, requiring a static posture where the body is supported by the forearms and toes, with the body remaining in a straight line, much like a plank. The rectus abdominis (six-pack abs) are the primary muscles activated during planks, aiding in stabilizing the spine. Additionally, the transverse abdominis (deep core muscles) pull all muscles together, while the oblique muscles (side abs) stabilize your body and prevent falling to the side. Detailed movement explanation: Stand on your forearms and feet. Tighten the abdominal muscles and attempt to form and maintain a straight line from head to toe. Hold the plank position for the predetermined duration or for as long as possible. Example of a Home Strength Training Plan: Through these strength training exercises, you can create your own fitness plan to maintain your physique. They target the entire body and can be adjusted as your body strengthens to stimulate continuous muscle growth. If you don’t have time or don’t know how to create a plan, don’t worry, here is a 3-day workout plan for beginners to help you start your fitness journey smoothly. Each training session is a full-body workout, with one rest day between each, as follows: Monday: Workout A Tuesday: Rest Wednesday: Workout B Thursday: Rest Friday: Workout C Saturday: Rest Sunday: Rest The above is just a reference and can be adjusted flexibly, as long as there is at least one rest day between workouts.Training A:
– Bodyweight Squats: 2 sets of 10 reps
– Push-ups: 2 sets of 10 reps
– Pull-ups: 2 sets of maximum reps
– Sit-ups: 2 sets of 15 reps
Training B:
– Step-ups: 2 sets of 10 reps
– Bodyweight Lunges: 2 sets of 10 reps
– Push-ups: 2 sets of 10 reps
– Single-leg Glute Bridges: 2 sets of 10 reps
Training C:
– Bodyweight Squats: 2 sets of 12 reps
– Pull-ups: 2 sets of maximum reps
– Tricep Dips: 2 sets of 10 reps
– Plank: 1 set of maximum time
In conclusion, home-based strength training without equipment is not only feasible but also highly effective. By utilizing bodyweight and a bit of creativity, you can enhance strength, tone muscles, and achieve a sense of accomplishment through full-body exercises. No time for the gym? No problem! These home-based strength workouts allow you to build muscle, burn fat, and improve overall fitness without leaving your home or spending a fortune on equipment.