Exercises Featured Home Training Content

4 Strength Exercises to Do at Home

January 31, 2021 · 2 min read

Importance of Strength Exercises

Overloading muscles during workouts increases muscular endurance, aids weight loss, and helps control conditions like blood pressure and diabetes. Many incorrectly believe strength training requires a gym; however, it's entirely acceptable to perform resistance training at home or in open areas. The best home strength exercises require minimal or no equipment.

Except for abdominal exercises, all movements should be performed for 3 sets of 15 repetitions.

Strength Exercises and How They Are Done

Squats

Squats target the lower body, strengthening quadriceps, hamstrings, and glutes. They mimic sitting in a chair and standing back up.

Proper form: Stand with feet hip-width apart, toes forward. Arms can be in front, overhead, or clasped behind the head. Lower buttocks toward the ground, keeping feet flat and head forward. "The buttocks should not in any case lower beyond the knees." To increase resistance, add free weights.

Push-Ups

Push-ups work the chest and triceps without requiring equipment. For beginners, kneel on a soft surface with feet on the floor. Place hands comfortably apart, fingers facing forward.

"The placement of the hands too wide or too narrow increase the difficulty of the exercise." Lower your chest toward the ground a few inches, then push up until arms straighten. Progress to feet-only push-ups. Perform 3 sets of 15 repetitions with a neutral head position.

Dips or Funds

Dips target chest and triceps using only a table or platform. Place hands on a table edge, fingers forward. Position feet flat with bent knees (easiest), on heels with straight legs (medium), or alternating (hardest).

Keep the body close to the floor with your back near the table. Push hands up to straighten arms. Alternative: perform push-ups with narrower hand placement, going down and up repeatedly.

Abs - Crunches

Crunches target abdominal muscles without equipment. Lay on your back with feet flat and knees bent. Hand positions vary: on chest (easiest), above body (medium), or clasped behind head (hardest).

"The head should remain in a neutral position without hitting the chin and should not return to the ground until the exercise is complete." Reverse the movement by touching middle and upper back to the ground. "Your lower back should remain pressed to the floor throughout the exercise." Perform 25 sit-ups continuously.

Some coaches advise against crunches due to injury risks. Consult trainers if uncertain about proper form. Alternatives include plank variations for core activation.