It is recommended that adults perform resistance training at least twice a week, and three times a week if possible. We know that one of the biggest hurdles to regular strength training exercise is limited gym access. But, with a little confidence and knowledge about exercise you can do ALMOST everything that you do at the gym at home (with a little bit of creativity), and we are here to help you feel confident building an at home program.

Whether you are working out at home or in the gym you want to make sure you are performing exercises with all your major muscle groups and movement patterns. Your program should include upper and lower body movements for PUSHING and PULLING.

We can PUSH weight away from our body (overhead press, bench/chest press – tough without gym equipment)

We can PUSH weight away from the floor (lower body: squat, step up, lunge, hip thrust. Upper body: push up)

We can PULL weight towards us (lower body: deadlift. Upper body: row, lateral pulldown)

We can PULL ourselves towards the weight (pull up, inverted row)

We can CARRY heavy things (farmers carry, front rack carry)

And we can perform more isolated core exercises (plank, deadbug etc. – although don’t be fooled, all the other exercises are working your core too!)

To design a good at home program, pick at least one movement from each of these categories and perform three sets of 8-15 repetitions of each exercise as a starting point. If you are exercising three times a week maybe your first day is a leg day, your second day is an arm day, and your third day is a mix – but make sure that by the end of your three workouts you have performed exercises from each category. Remember, you should determine how many repetitions to do by your level of exertion. It SHOULD feel hard by the end!

NOTE: To really get stronger, it is recommended to add external resistance (like weights or resistance bands) to your workouts. A general rule for increasing strength is that at the end of your set it should feel like you could perform no more than two more repetitions. This level of effort indicates that you are pushing your body hard enough to adapt and get stronger. So, what if you don’t have heavy weights at home? It doesn’t mean you can’t get stronger; but it DOES mean that you will have to do MORE repetitions of the exercise to challenge yourself.

Below are a few of our favorite exercises for at home with limited equipment.

Favorite Exercises for at home workouts with minimal equipment 

  • Lower Body Push: the Squat is a knee dominant exercise, meaning your quad muscle is working the hardest. This exercise is incredibly important for maintaining the ability to get up from the floor and go up and down the stairs! For increased challenge hold a weight (this could be a bag full of books!) or put a resistance band around your knees.
  • Modification: sit to stand from a chair
  • Extra Challenge: single leg squat to chair or split squat
  • Lower Body Pull: the Deadlift is a hip dominant exercise targeting your glute muscles. This exercise is excellent for maintaining function standing, walking, lifting things from the ground, and is huge for helping reduce or prevent low back pain. If you don’t have weights, load up a duffle bag with books to challenge yourself!
  • Horizontal Push Movement: Push Up – this exercise works your chest muscles and core strength and is essential to help us perform functions like getting up from the floor etc.
  • Modification: Inclined Push Up: pushups are HARD, the more parallel your body is to the ground the more challenging it will be. Start your pushups on an inclined surface like your kitchen counter and gradually try to get closer to the floor!
  • Horizontal Pull Movement: Bent over Row: use that same duffle bag that you did your deadlift with but take a few of the books out for your bent over row! You should absolutely be doing some form of “rows” to strengthen your back muscles. This is also a great movement pattern to help reverse the “slouching” that many of us do throughout the day at our desk jobs.
  • Overhead Press: grab that duffle bag and work your vertical pushing movement pattern to strengthen your shoulders, core and back.
  • Core Movements: core exercises are great and there are tons you can do without gym equipment!
  • Plank, Side Plank, Dead Bug

Consistent exercise takes motivation and patience – but the results are a stronger, healthier, happier YOU.

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