Strength Training Home

People lift weight for a variety of reasons. One of these reasons is strength training. According to Wikipedia, “strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.” What this basically means is lifting weights to stimulate your muscles to the point they grow while becoming stronger. Strength training benefits the heart, strengthens bones, helps improve balance & also helps with weight loss. There are a variety of strength training exercise you can do but, the 4 main ones I focus on are deadlifts, bench press, military press & leg press which require a large space to perform. There are other alternatives that someone can do at home if they don’t have time to go the gym. You can simply do an exercise using your own body but also having the right equipment such a kettlebell or dumbbells or resistance bands will allow you to do more exercise while at home.


Before you start exercising, you should stretch. Some benefits of stretching are

1. Stretching helps to get your heart rate up & warm the muscles which reduces the risk of injury.

2. It improves blood flow to your muscles which will help with a shorter recovery time.

3. Helps maintain better posture during workouts by stopping your muscles from getting tight

Bodyweight Training Strength

After stretching, you are ready to get started. There are various exercises you can do while at home. You just need open space for your exercise to get started. If you don’t have any equipment, no need to worry, you can just use your own body as a weight. Exercises such as press ups, pull ups, jumping jacks & squats can be done with no equipment whatsoever. You just need ample space & your body. The only, downside to this kind of training is that, it’s hard to increase the difficulty to gain more strength but, you can still get really strong; you just have to vary your exercise.


Kettle bells come in various sizes & don’t require a lot of room to store them. There are kettlebell racks for storage if you own a kettle bell set. Deadlift, squats, push presses, swings & snatches are some of the strength training exercises you can do at home. Kettlebells have a smooth handle for firmer grips. The handles need to be smooth because it will be moving in your hand when doing snatches or swings. Start off with a lighter weight, & as you progress in your routine, you will want to make your work outs more difficult by increasing the weight of the kettlebell you are using. Don’t worry if you only have one, changing your movements to make you work out slightly difficult will work just fine.


Dumbbells are great for various strength training exercises such as Lunges, shoulder press & bicep curls. Dumbbells also don’t take up a lot of room. They come in increments of 1 to 2 lb for the smaller weights & 5 lb increments for heavier weights. As a beginner, have no idea what weight would be good to start with. I would suggest visiting your local gym, not to join but to feel the weight & see which one you are comfortable with. Nowadays there are adjustable dumbbells that come with a dial that allows you to adjust the lightness & the heaviness of the dumbbell.

Resistance Bands

Resistance bands can be good for strength training if you have a small space & you are not a big fan of kettlebells or dumbbells. Resistance bands come single or multiple in a pack come. The ones that come multiple in a pack usually vary in size & resistance level. Some strength training exercise you can do using resistance bands are triceps press, lateral leg raises, rows etc. You can combine resistance bands with bodyweight training to increase intensity level. The light nature of the bands allows you to easily travel with it & keep up with your fitness routine.


I encourage people to try strength training because it benefits the heart, strengthens bones, helps improve balance & also helps with weight loss. Stretching before & after exercise is highly recommended to avoid injury & preventing your muscles from aching after the workout. You can use a kettlebell, dumbbell or resistance band to do a variety of strength training while at home. There are other fitness equipment such as a stability ball & suspension training system that you can use while at home for strength training. Resting is also important while working out, this helps your body to recover while also allowing your body to get used to the exercises you will be doing. Have fun with your strength training exercises.

10 thoughts on “Strength Training Home”

  1. Nate Stone says:

    Hi Ray,

    Great article for those who are new or looking to get in to working out from home. I’m glad you’ve stressed the importance of stretching, I work out from home a couple of times a week as I can’t always to get to the gym and have always found resistance bands to be a great option when you have limited space.

    1. Ray Rooney says:

      Thanks for visiting. I just started using resistance bands at home, so far so good.

  2. Ray, really enjoyed reading your article on strength training and the good advise you offer on choosing the best equipment for training at home. I’ve not ever used resistance bands, so, I’m going to look into trying them. Thanks for the sound advise.

    1. Ray Rooney says:

      Glad you enjoyed the article.

  3. Peter says:

    I have been considering returning to the gym after a long absence, kids, business etc have absorbed much time. I also travel for work quite a bit so I am not familiar with the Resistance Bands. How do they work?

    I love the kettle drums also. You are 100% correct they don’t take up much room and they are an easy weight tool to use. With my home gym in the past it always used to bother me when I had to change weights on the one bar that I had when alternating from bench pressing to curls.I know its a first world problem. 

    You have listed some great items though I am keen to understand the resistance bands a bit more. Thanks again.

    1. Ray Rooney says:

      That’s the beauty of resistance bands. You can use them for a variety of exercises such as copying dumbbell & barbell exercises. The only down side is they are light, but I would highly recommend them.

  4. Great read and a lot of useful information. I need to implement some of this into my routine.

    1. Ray Rooney says:

      Glad you enjoyed it.

  5. Satish says:

    Hi Ray,

    I workout at home and mostly do cardio like skipping, burpees and jumping jacks. I have realized off late and as you said strength training is important. I am keen to start with Resistance bands, that said I have a question for you:

    Most resistance bands are color-coded to indicate the strength of the resistance band. However, due to the variety of workouts that you can perform with this mobile training device, it is difficult to quantify how hard you are pulling during a given exercise. How can we address this ?

    1. Ray Rooney says:

      Hey Satish, nice question, I’ll have to do more research on this & get back to you. Thanks for the comment.

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