Home workouts can be a convenient and effective way to improve your strength and fitness—as long as you’re using the right moves.
Personal trainer Chris Browning has over 20 years of experience creating home workouts for his clients.
His recommendation? Start with shoulder presses, squats, planks, rows and glute bridges.
“I've selected these five exercises as they are relatively simple to teach and learn, allow for natural progression and, importantly, collectively target all of the major muscles of the body in an efficient and effective workout routine,” explains Browning.
To do these beginner exercises, you’ll need a pair of fairly light dumbbells, which allow you to challenge your muscles safely.
When the exercises start to feel easy, after practicing them for a few weeks, try increasing the weight.
The five best exercises for building strength at home
1. Seated dumbbell shoulder press
Sets: 2-3 Reps: 10-15
- Sit on the floor with a dumbbell in each hand. Extend your legs in front of you and keep your core engaged.
- Bend your elbows and bring the dumbbells up to shoulder height with your palms facing forward.
- Slowly push the weights up until your arms are nearly straight, keeping your core engaged and maintaining an upright posture.
- Lower the weights and repeat.
2. Bodyweight squat
Sets: 2-3 Reps: 10-15
- Stand with your feet approximately shoulder-width apart. Keep your feet flat and your toes pointing slightly out.
- Keeping your chest up and core braced, bend your knees and hips to lower as far as comfortable.
- Extend your arms out in front for balance if needed, keeping your knees aligned with your toes.
- Push through your feet to stand, then repeat.
3. Plank
Sets: 2-3 Time: 30-60sec
- Come onto your hands and knees on the floor.
- Step your feet back so your body is in a straight line, and place your forearms on the floor, with your elbows directly beneath your shoulders.
- Brace your core and squeeze your glutes to maintain a stable position for 30 seconds or longer.
“For beginners, I recommend holding until the position becomes challenging or uncomfortable, or until you can no longer maintain proper form,” says Browning.
4. Dumbbell row
Sets: 2-3 Reps: 10-15 on each side
- Start on your hands and knees, with your hands directly underneath your shoulders and a dumbbell positioned to your side.
- Pick up the dumbbell with one hand. Keep your back flat and your core braced.
- Pull the dumbbell toward your hip, bending your arm and keeping your elbow close to your body.
- Slowly lower the dumbbell, straightening your arm, and repeat.
- After 10-15 repetitions, switch sides.
5. Glute bridge
Sets: 2-3 Reps: 10-15
- Lie on your back with your knees bent and your feet flat on the floor approximately hip-width apart, positioned close to your glutes. Keep your arms by your sides.
- Brace your core and slowly lift your hips until your body forms a straight line from your chest to your knees. Squeeze your glutes at the top of the movement.
- Slowly lower and repeat.