Strength Training at Home with No Equipment

strength training at home

No gym is no problem because you can work up a great sweat in the comfort of your own home. These tips will help you build a routine for strength training at home without any fancy gym equipment.


We get it. We’re going through a very strange time right now. While it’s tempting to sit on the couch and watch Netflix all day, it’s still important to pay attention to your health. This means working out minus the gym. While such a new undertaking may seem daunting, its actually not. Our tips will help you build a killer routine for strength training at home that requires zero equipment.

Just because you’re used to doing your typical exercise routine at the gym, doesn’t mean you can’t work the same muscles at home. Building your own home workout is both fun and rewarding. In fact, you already have the most important piece of equipment that you need: your own body.

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That’s right, YOU are pretty much the only thing you need to get a good workout. With just your own bodyweight, you can complete a wide variety of different exercises to work all of your muscles from head to toe. Build a high intensity workout and really sweat, or a low intensity workout to simply get your body moving. Some of us suffer from excess sweating, but that doesn’t have to determine how you exercise. Using an anti-sweat device can help you overcome the issue and open you up to all types of strength training at home.


Build Your Home Workout


Let’s start from the top. To build up the muscles in your arms, start with push-ups. Modify as needed to fit your daily goals. Push-ups can be completed from the full plank position, from your knees, or even against a wall while standing. Engage your core muscles as you lower your whole body down. Bend your elbows to a 90 degree angle, then push back up. Because of how this exercise engages your arms, core and legs, it should be considered the backbone of your routine.

To add a good cardio element to your workout and get your heart pumping, add high knees, jumping jacks, running in place, and jump rope into your routine. Even if you don’t have a jump rope, you can rotate your wrists and jump to simulate the same motion. Now you have five exercises in place, so its time to work your core directly. In order to tone your abs, we recommend a combination of sit-ups/crunches and plank. When doing sit-ups or crunches, make sure you focus on tightening your ab muscles. Don’t hold too much tension in your neck and breath. For plank, make sure your body is as straight as possible and relax any tension you may be holding in places like your shoulders.


strength training at home
Photo by Elly Fairytale from Pexels


To work your legs and butt muscles, consider squats and lunges your building block exercises. Form is key, so keep your back straight and don’t let your knees go too far past your toes. By combining all of these simple exercises, you have built your own full-body workout using just your own bodyweight. Go through ten reps of each exercise once, or do multiple sets to up the intensity, stay engaged, and keep the workout going. 

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Once you get the hang of using your own bodyweight and have mastered these basic movements, you are ready to consider buying some equipment to take things to the next level. While building a home gym may sound intimidating, there are excellent resources that will walk you through it. Less is more, because we just mastered strength training at home with no equipment.

If you’ve decided to add to your home gym, there’s a wide variety of equipment you can buy. Most people tend to start with dumbbells and a bench with barbell and weight plates. Slowly start introducing additional weight into your routine, but make sure you keep the proper form. With exercises like squats, it can be easy to injure yourself by doing the move incorrectly, so make sure you’re always thinking about how to do it properly, especially with added weight.


No matter how you choose to work out, set aside some time each day to focus on your health and excersie. Even a few simple bodyweight exercises will go a long way to helping you stay active and focused at home. Get creative, add music, and make sure your strenght training at home is fun.


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  1. Pingback: 3 Common Workout Mistakes to Avoid at Home | BuzzChomp

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