How To Start Strength Training At Home

Strength training can completely transform your body, mind and sense of self in the best way (it comes as no surprise to us that it’s one of the most popular training styles in the Sweat app) and even better - you don’t need access to a gym to get started.

When you’re strength training in a gym, you obviously have access to an extensive range of equipment, weights and large machines, but a gym membership isn’t affordable, accessible or even enjoyable for everyone. 

Luckily, you don’t have to set foot in a gym to reap the benefits of strength training, so if you’d rather exercise at home for whatever reason, there are plenty of strength training programs in the Sweat app that are bodyweight only or are designed for at-home workouts with minimal equipment.

If you’ve been thinking about starting your strength training journey at home, here’s a few things to know and tips to get the most out of your home gym. 

Can you get results with strength training at home?

Yes! Don’t underestimate bodyweight exercises, calisthenics and home gym equipment - they can definitely help maintain and build your stamina and strength. 

The key to progressing is to follow a workout program consistently and make sure you’re still following the principles of progressive overload - meaning you’re keeping yourself challenged. You can do this either by trying more advanced variations of exercises (push-ups on your knees can turn into push-ups on your toes or even spider push-ups!), increasing your reps, or lifting heavier weights if you have access to them. 

Some of the Sweat programs designed to help you build strength at home include: 

• PWR Strength At Home

• PWR At Home

• Ignite Strength

• Strength & Barre

• OG Kayla

Benefits of strength training at home

A huge number of women in the Sweat Community love strength training at home as there are so many amazing boxes it ticks. Start training at home and get ready to: 

• Have zero commute to the gym, making more time for your workouts (or other parts of your life)

• Train in the comfort of your own home 

• Use the equipment you want and never have to wait for it to be free or have someone waiting to use it after you!

• Improve your strength, muscle mass, endurance and bone density

• Eliminate the cost of a gym membership 

If you do love the idea of training in a gym but want to build your confidence working out and lifting weights on your own first, strength training at home can be the perfect way to get you there before you step into a new environment.

How to start strength training at home

No matter what your fitness or experience level is, you can start strength training at home at any time. For bodyweight exercises, all you need to get started is some space to move! Decide what room or outdoor area would work best - perhaps your lounge room, garage or a spare bedroom. 

If you want to use equipment, you can either choose a program and invest in whatever equipment is required, or start with a few basics such as a yoga mat, an adjustable pair of dumbbells, and some resistance bands. 

Don’t worry too much about having a lot of equipment in the beginning — you can always substitute household items such as water bottles or a heavy backpack. As you progress, you might decide what equipment to buy next based on what you enjoy or how you want to challenge yourself. If you’re working out with the Sweat app, you can also use the “My Equipment” feature to make sure you’re only shown movements that use the equipment you have on hand. 

Once you’ve chosen your space and got your equipment ready, the only thing left to do is start a workout. Make sure you’re properly warmed up (every Sweat workout includes an optional warm-up), focus on mastering your form before you think about speed or heavier weights, and move at whatever pace you feel comfortable with. 

Two or three workouts each week is a good place to start to allow you to progress but give enough time to rest and recovery.

Start strength training at home today 

If you’re looking for an at-home workout, try this free full-body workout from PWR at Home!

What are you waiting for? The best time to start is now.