5 Fun and Effective Strength Training Exercises You Can Do at Home

If your New Year’s resolution was to become fitter, but you haven't made it to the gym yet, don’t worry! You can still work towards your fitness goals from the comfort of your home. One effective way to do this is through strength training, which doesn’t require any fancy gym equipment. It's simple, convenient, and helps you build muscle strength. Keep reading to discover some fun and effective strength training exercises that you can easily practice at home.

What is Strength Training?

Strength training is a workout that uses weights and resistance to help build muscle endurance. It involves exerting your muscles against an external force, such as body weight, dumbbells, barbells, or resistance bands. Your muscles have to work harder than usual to resist the force, which can cause small tears in your muscles. After you workout, your body repairs these tears, making your muscles stronger and thicker.

Squats

Squats work on your thigh muscles (hamstrings, quadriceps), buttocks (gluteal), and core muscles.

How to do it?

• Stand with your feet apart at shoulder-width and your toes out.
• Bend your knees and push your hips back like sitting in a chair. Your thighs should be parallel to the floor.
• Hold the position for a few seconds.
• Stand back up by pushing through your heels.

How do you maintain proper form?

• Keep your knees in line with your toes after bending.
• Your weight should be on your heels.
• Breathe in as you bend down and breathe out as you stand back up.

Push-ups

Push-ups are exercises to strengthen your upper body and involve muscles in your chest, shoulders, triceps, and core.

How to do it?

• Start on the floor with your hands wider than shoulder-width.
• Extend your legs fully and keep your feet hip-width apart.
• Lower your body until your upper arms are aligned with the floor, keeping your elbows at a 45-degree angle.
• Push back up and return to the starting position.

How do you maintain proper form?

• Keep your back straight and rigid.
• Don’t flare your arms outwards, and avoid locking your elbows.
• Keep your head straight in line with your spine.

Planks

A plank is a core-strengthening exercise in which you hold your body away from the floor and balance your weight on your toes and forearms. Planks strengthen your core, back, and shoulder muscles.

How to do it?

• Get into a push-up position and firmly place your palms and toes on the floor.
• Engage your core muscles and hold that position for as long as possible.

How do you maintain proper form?

• Keep your spine rigid and ensure that there is no sagging.
• Start slow and increase your timing through practice.
• If you feel you are losing form, gently drop to your knees.

Lunges

Lunges help strengthen your lower body by working on your quads, hamstrings, calves, and gluteal muscles.

How to do it?

• Stand with your feet slightly apart.
• Step forward about two to three feet with one leg.
• Bend both knees at a 90-degree angle till your back knee almost touches the ground.
• Stand back up by pushing back through the front heel.
• Continue by alternating the legs.

How do you maintain proper form?

• Avoid extending your leg too far forward.
• The back knee should not touch the floor.
• Your front knee should not go beyond your toes.

Glute Bridges

Glute bridges work on your gluteal muscles, hamstrings, and core.

How to do it?

• Lie down on your back and bend your knees. Keep your feet flat on the floor.
• Push your heels and raise your hips upwards while squeezing your glutes.
• Hold for a few seconds, then gently drop your hips.

How do you maintain proper form?

• Avoid lifting your hips too high.
• Avoid sagging your hips.

Strength training exercises are fun and effective ways to keep your muscles in the best shape. You can easily practice them at home without expensive equipment. If you are looking for a strengthening exercises centre in Seawoods, book a consultation with us at Ivory Physiotherapy Clinic today to receive personalized guidance.