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Home strength workout for all levels

home strength training

Health & Fitness

Home strength workout for all levels

Home strength workout for all levels

Home strength workout for all levels


• Training for beginners

• Intermediate training

• Advanced training

When people think about exercising, they often assume it means hard cardio and resistance training at the gym. But the truth is, you don’t need a gym membership or a lot of equipment for home strength workout for full body to sweat, build muscle, and maybe even lose weight and in the comfort of your own home.

You can possibly incorporate cardio into your workout, but start by correcting the basics or yoga. By seeing and feeling the results early on, you will be more likely to stick with the program in the long term.

If done correctly and consistently, these beginner, intermediate, and advanced home strength workouts below can be just as effective as a gym workout. The key is to focus on strength training because building muscle through resistance exercise helps increase lean mass. You can incorporate cardio into your workout, but start by correcting the basics. By seeing and feeling the results early on, you will be more likely to stick with the program in the long term.

Home strength workout for beginners

This beginner home strength workout plan targets the large muscles that provide stability and core strength and get rids of belly fat too. You don’t need any special equipment. You can do the exercises together in one workout or spread them out throughout the day.

Try to do 2 to 3 sets of 10 to 12 repetitions (repetitions) of each exercise. If you can only do four or six to start, that’s okay. The point is to perform an exercise so that you are slightly shaking in the final repetition, but not so much that your form suffers. Each week, try to increase the repetitions until you are finally able to do 3 sets of 12 repetitions.

Here are the four exercises to start your home workout program:


Perfect form is important during a push-up. Start with a variation that you can complete with good technique, such as dropping your knees to the floor. Level up when you can do 10-12 reps without dropping, stopping, or shaking unsteadily.


Start by doing a series of simple back lunges, which help build glutes and thigh muscles. Use a wall or chair to balance if necessary. When you are able to do 10 to 12 lunges on each leg without support, try the front lunge or another variation.


The squat works the main muscles of the lower body and helps firm the buttocks and thighs. Always do a squat with your feet hip-width apart. Your hips should sink behind you as if you were sitting in a chair.

At the gym, you can use a barbell or other type of weight for the squat. At home, you can do this in zero gravity or use small portable weights or a kettlebell to add a challenge.


A plank exercise strengthens the abdominal muscles and those that support the back. Start by holding the plank position for 15 seconds. As you get stronger, increase to 30 seconds and finally 90 seconds. Diet is important too. Eat nutritious and high protein food and maybe go on detox every once in a while to let the toxins out of your body.

Intermediate home strength workout

As you begin to master beginner home strength training, you can incorporate additional exercises to develop visibly stronger arms, legs, and abdominal muscles and even lose weight. For the intermediate training, you can purchase a set of dumbbells or other household items in their place.

Start by adding one or two of these exercises to your routine. You can then mix it up as you get stronger, creating six to seven workouts of your choice (focusing on your upper body, lower body, full body, or core body).

Here are six of the intermediate home strength workout that you can easily make at home:

Bicep curl

To initiate a bicep curl, stand with your feet hip-width apart and a dumbbell in each hand. Maintain good posture as you raise and lower weights by bending at the elbow. Do two to three sets of 10 to 12 repetitions. Increase the weight when you are able to complete sets with relative ease.

Lateral raises

Stand with a dumbbell in each hand to begin your left side lateral raise. The palms of the hands should be facing inward towards the midline of the body. Raise your outstretched arms to shoulder height and slowly lower yourself.

Do two to three sets of 10 to 12 repetitions. If you notice that you are bending your elbows, you are lifting too much weight. Lower the weights and keep your arm straight.

Triceps dips

For tricep dips, use a stable chair and place your hands on the seat near your hips. Press your palms to lift your body and slide forward just enough to get over the edge of the chair. Lower yourself until your elbows are bent between 45 and 90 degrees, then slowly return to the starting position with control.

Complete two to three sets of 10 to 12 repetitions.

Don’t forget to take care of your diet too.

Bent over rows

To get into the correct form for this exercise, Lean forward from your hips so your chest is facing the floor and your arms hang beneath you. Pull your arms towards your chest as if you are rowing in a boat.

Wall squat

For this variation of wall squats, stand with your back to the wall and dive into a sitting position with your thighs parallel to the floor. Let the wall support your back. Now hold the position for 20-30 seconds. As you build your strength, challenge yourself to hold the squat for a minute or more.

Overhead press

The overhead press from above in home strength workout can be done while standing or sitting in a chair with a straight back. With your back pressed firmly against the backrest, support and hold the dumbbells above your head with your upper arms positioned in a straight line from elbow to elbow. Fully extend your arms without locking the elbow, pausing momentarily before returning to the starting position.

Do 2 to 3 sets of 10 to 12 repetitions.

Advanced home strength workout

In this advanced home strength workout program, you will need a set of resistance bands and an exercise ball. These tools can help further strengthen the muscles used for stability and increase immunity too.

There are four exercises you should add to the plan:

Stability ball push-ups

If you can do a standard push-up with good form, then do the stability ball push-up with your lower body positioned on the ball. Start with the ball below your knees, and when you feel more comfortable with the exercise, bring the ball closer to your feet.

Side steps with bands

To do the side step with the band, step up to the center of the resistance band and grab an end in each hand. The tape should be wrapped under your feet. Now step to the side with your right foot while keeping your left foot on the strap.

Take five steps to the right and five steps to the left to complete a set. Rest and repeat for 3 or 4 more sets.

Lunges with overhead extension

For lunges with an overhead extension, step forward into a lunge position, while resting your arms in an overhead press. You can use a dumbbell set or medicine ball here. Immerse yourself in a deep crevice. Return to the starting position. Do five reps on each side to complete one set. Rest and repeat for two or three more sets


To create a balanced exercise program, train two or three times a week. Keep in mind that your weight may initially decrease and then increase slightly as you gain muscle mass. At this point, your success should be measured not only in pounds and inches, but also in terms of looks and feel. If you ever hit a plateau, simply increase the intensity and / or duration of your workout. Your body will respond the same way it will respond to the challenge and help you build strength and confidence and boost your immunity.

Also read – Practice Yoga for Boosting Immunity and Fighting Depression.

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