Home workouts have become incredibly popular over the past few years. They offer a plethora of unique benefits that you simply can’t get from training at the gym.
However, they also have some setbacks, but they’re not hard to get over if you have the right information. In this article, we’re going to go over the details on how to get strong at home.
Benefits Of Strength Training At Home
Strength training at home brings a lot of unique benefits you can’t get anywhere else. Here are some of the top reasons you may want to use home workouts.
Convenient And Efficient
At the top of this list is that training at home is extremely convenient – the gym is in your house!
This can save you a significant amount of time, especially if you’re a busy person. For example, if you wanted to train before work in the morning, you may just need to wake an extra hour earlier rather than two hours.
Or, you could go knock out a quick 30-minute workout whenever you need a quick pump. When it comes to efficiency, nothing beats a home-gym.
Cost-Effective (Maybe)
This one requires some nuance because the cost of your home gym can vary widely depending on the equipment you want.
The range can be anywhere from $0 up to more than $10,000.
However, if you’re smart and look for used equipment, you could find a decent set for less than $1,000.
Either way, while the initial investment could be greater at first, if you take care of your equipment, it can pay off over time.
Private
Similar to being convenient, working at home is private which brings its own benefits. This includes;
- Listen to your own music
- Wearing whatever you want
- Never worrying about having access to equipment.
Keeps Training Simple
Some people may look at fewer options as a negative. However, we think this can be a positive – it keeps things simple.
There tends to be an idea that you need a larger selection of exercises to get in a great workout; bonus is if they’re complicated! In reality, we think this can be a plus.
Having less equipment can help keep your training focused and focused on the fundamentals.
Equipment Needed For A Home Strength Workout
The biggest setback that exists when training at home is what equipment you have access to. There are several possibilities;
- Body weight only
- Minimal equipment (A few sets of dumbbells or kettlebells)
- Full or well equipped (Full rack with weight, large set of dumbbells)
Now, you can build strength with any of the above pieces of equipment. The primary difference will be how that looks and to what extent.
There are two primary factors to consider.
1. What Equipment You Have: Your equipment will dictate the type and range of exercises that you can perform. For example, no equipment means you can only perform calisthenics. On the other hand, dumbbells allow a very wide range of free weight exercises.
2. How Much Weight You Have: Building muscle requires placing greater loads on the muscle over time. If you’re limited with weight, it’s difficult to place greater demands on it. While you can do things such as use more reps or slow down reps, those only work so far.
The Best Equipment For A Cheap Home Gym
Let’s talk about what equipment you need for a home gym if you’re trying to save money.
1. Barbell And Weights. Many people automatically say “dumbbells” when they think of a home gym. The problem with dumbbells is that you need an entirely new set for every increase in weight.
For example, let’s pretend you want 200 lbs of weight. If you have a barbell, you just need increments up to 200 lbs. However, if you got dumbbells, you’d need a pair of 20lbs, a pair of 30lbs, a pair of 40 lbs, a pair of 50 lbs….you get the idea.
While dumbbells can provide more variety, a barbell with weight can get a lot of work done.
2. Landmine Set-up. If you’ve read SFS for any length of time, you’d know we’re big fans of a landmine set-up. This simple $20 piece of equipment combined with barbells and weights increased your exercise selection significantly.
3. Adjustable Dumbbells. Getting a set of adjustable dumbbells can be an efficient choice as it partially fixes the need to buy single pairs. While they can still be more costly then weight plates, if you have the money, these are the way to go as you’ll save space as well.
4. Strategic Dumbbells And Kettlebells. You can also be strategic with your dumbbell or kettlebell purchases. Instead of getting a whole set, be strategic, for example;
- Light pair for isolations
- Moderate pair for rows and presses
- Heavy pair for carries or squats.
This can be a great option when paired with a barbell and weights.
How To Build Strength At Home
As mentioned, building strength at home happens due to the same physiological processes. However, assuming you don’t have unlimited equipment and weight there are some special tactics that you can use.
Full Gym
Building strength and muscle at home with a full gym is easy! You’ll just perform the same exercises as you would at a normal gym.
The primary difference is you’ll most likely be 100% relying on free weights, and if you’re lucky, a cable machine. Either way, there are plenty of exercises that you can do.
With Limited Equipment
If you are in a spot with limited equipment, here are some tactics you can use to increase the intensity and place greater demands on the muscle.
Tempo Training
Tempo training is a method of resistance training in which you deliberately control the speed and duration of a repetition. This is done to place greater loads on the muscle.
We will say that the effect has been greatly exaggerated over the years. However, there are some useful, practical training tips. In short, there are are two things to practice;
1. Slow Eccentric - Use a slow, controlled eccentric during the reps. It doesn’t need to be extreme, but 3-4 seconds. This can help optimize muscle growth.
2. Fast Concentric - During the concentric, use maximal intent and attempt to move the weight as fast as possible. Moving the same weight faster requires greater neurological activation. This can help optimize muscle strength.¹
Mind-Muscle Connection
Mind-muscle connection refers to the practice of intentionally focusing on the muscle you're training. Doing so can cause greater activation than without.
This makes sense – think about when you flex a muscle. There’s no external load but you are contracting the muscle. Combine this with weight and you get the mind-muscle connection.
What’s interesting is this isn’t just “bro science”. Research has actually shown that using intentional focus in the gym can result in greater gains.²
Use Exhaustion Exercises
This is a method that could possibly help increase the intensity. To use this method, use a smaller exercise to pre-exhaust a muscle before you perform the larger exercise.
For example, if push-ups have become too easy (you can do 20+ reps), you could perform dumbbell chest flys before. The chest flies will pre-exhaust that pecs so that they can get a better workout.
Concerning adaptations, this is probably going to have a greater effect with muscle growth rather than muscle strength.
Regardless, it’s a possible tactic if you find yourself in a position where you are unable to load appropriately.
Use External Loads With Calisthenic Exercises
Keep in mind that if you have limited equipment, you’re still able to use calisthenics. In fact, you should as calisthenics are amazing exercises.
Further, you can use external loads when you perform them. For example;
- Hold a dumbbell with your feet with chin-ups (if possible)
- Hold dumbbells to increase the ROM on push-ups
- Hold dumbbells for walking lunges
Body Weight Only
If all you have is body weight, you have no other option than using calisthenics.
However, you can still use several of the tactics above such as tempo training and mind-muscle connection.
However, you have another unique option – use a progression of more challenging exercises. For example;
- Push-Up → One-Arm Raised Push-Up
- Chin-Up → Towel Chin-Up
- Body Squat → Skater Squat
Resistance Bands
Resistance bands can be a great option if you have no other equipment. However, we do recommend getting some free weights if possible.
Resistance band-only exercises can be challenging but doable!
In fact, we have a whole resistance band workout program you get here!
TRX
TRX is probably the single, cheapest piece of equipment that you can use for strength training. It’s a suspension training system that allows you to use two straps to perform an array of body weight exercises.
You can perform all of your traditional calisthenic exercises such as chin-ups and push-ups. At the same time, you can perform TRX specific exercises including;
-
TRX Rows
Here’s an awesome full-body TRX program you can use to build strength at home.
Best Strength Home Exercises
As mentioned, strength training at home uses the same exercises assuming you have the equipment.
Now we’re going to go through the best strength exercises you can perform at home. We obviously can’t list every possible exercise but we’ll give you some of the foundational exercises for each pieces of equipment
Body Weight
When it comes to body weight, you have all the classic exercises.
Push-Ups
Push-ups are your fundamental upper body bodyweight exercise that can build a significant amount of strength. All you need to know are the proper progressions.
We have a whole article with 33 different push-up variations to build strength at home.
Chin-Up (With Chin-Up Bar)
Even if you have a full gym, you should still be doing chin-ups – it’s one of, if not the best back exercise. All you need is a chin-up bar or some sort of ledge to hold on.
Dips
Dips are often called the squats of the upper body as your arms must “push” the entire body up. Ideally you have a set of dips bars.
However, you can perform a version using two chairs.
Lunges
Lunges are a fantastic lower body exercise, especially if you have no weight. Compared to squats, they are generally more challenging as a body weight exercise.
In addition, you can perform variations such as;
- Split squats
- Bulgarian split squat
- Front leg raised split squat
Squats
Body Squats are a classic. The primary issue is they can be too easy without a load.
Therefore, you can use movements such as skater squats and pistol squats.
Check out this 8-Week Bodyweight Workout
Dumbbells
Dumbbells allow a variety of exercises that you can’t do with the barbell due to the greater range of motion.
Renegade Rows
By combining push-ups with rows, renegade rows are a tough workout that train your entire upper body. Plus, as the rows are unilateral, it provides a great stimulus to your core as it must stabilize the body.
Shoulder Press
The shoulder press with dumbbells brings several benefits and can be a great option for those with shoulder issues.
Chest Flies
Chest flies are an isolation pec exercise you can only do with dumbbells. This makes it a crucial exercise for anyone looking to put extra stress on their chest.
Reverse Flies
Reverse flies are yet another great isolation exercise that hits the upper back.
Lateral Raises
Lateral raises are the best exercise to hit the lateral delts and can only be done with dumbbells. This makes it one of the essential exercises.
Front Rack Lunge
There are quite a few lunges you can perform with dumbbells. However, the front rack is a unique option as it forces proper form and tends to be more challenging, making the most of your weight.
Single Leg Glute Bridge
The single leg glute bridge is an effective body weight exercise to train your glutes at home when you have no resistance.
Here’s a full home dumbbell workout plan!
Barbell
When it comes to the barbell, you have the option to do most of your classic barbell lifts. Even if you don’t have a bench or rack, you can still perform variations.
Deadlift
The deadlift is the best, full body exercise you can do and all you need is a barbell and weights. It will train your entire back and lower body.
Bench Press Or Floor Press
If you have a full rack and bench, you can obviously perform the bench press. If not, you can still perform the floor press.
Either one is an awesome movement to increase your upper body pushing strength.
Shoulder Press
Shoulder press is a great overhead pressing movement. Your main issue will be getting the weight up to your shoulders so you may need to use lighter loads then you normally would to clean it up.
Bent Over Row
Along with the chin-up, you have the bent over row to train your back. It’s an amazing exercise to build strength.
Kettlebell
Kettlebells provide the ability to perform several unique exercises and even train your anaerobic conditioning.
Kettlebell Swings
Kettlebell swings are the best exercise you can do with a kettlebell. In fact, it’s such an awesome exercise we’d suggest you buy a kettlebell to specifically perform swings.
It’s an anaerobic conditioning movement that you simply can’t replicate elsewhere.
Home Strength Workout
Below we’re going to lay out some sample strength workouts. Keep in mind that we can’t provide a workout for every single set of equipment. Therefore, make alterations if needed.
Dumbbell Home Strength Workout
Dumbbell workouts can vary depending on your selection. If you have a limited amount of weight, just be sure to use intensity and bring each set close to failure.
- Dumbbell Deadlift - 3x6-8
- Front Rack Dumbbell Lunge - 3x10-20
- Renegade Row - 3x10-20
- Dumbbell Floor Press - 3x8-10
- Goblet Squat - 3x10-12
- Dumbbell Bent Over Row + Shoulder Press - 2-3 x Fail
Here’s another dumbbell workout program you could use at home, or at least be inspired by!
Bodyweight Strength Workout
Remember what we spoke about above with bodyweight training. Simply train each set close to failure and use progressions.
- Walking Lunges - 100
- Push-Ups - 4xFail
- Squat - 4xFail
- Dips - 3xFail
- Single Leg Hip Hinge - 3XFail/Leg
- Chin-Up - 3xFail
Progressive Overload For Strength Training
As we mentioned above, progressive overload for home workouts is exactly the same as if you were training in the gym. This means you simply need to put greater demands on your muscles over time.
Building Your Body At Home
In reality, the basic concepts of building strength and muscle at home are exactly the same as you would at a gym. The only difference is going to be the exercise variability and techniques you use to implement progressive overload. Regardless of what equipment you have, there’s always a way to get stronger.
Reference
- Wilk, M., Zajac, A. & Tufano, J.J. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med 51, 1629–1650 (2021). https://doi.org/10.1007/s40279-021-01465-2
- Calatayud, J., Vinstrup, J., Jakobsen, M.D. et al. Importance of mind-muscle connection during progressive resistance training. Eur J Appl Physiol 116, 527–533 (2016). https://doi.org/10.1007/s00421-015-3305-7
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