Yes! It is possible to get in a good strength workout at home

The good news is you don't need much to do a LOT when it comes to strength training at home.

If you feel like COVID19 has taken over your life, it HAS! You can’t get on Facebook without seeing it, you can’t go get a beer at your neighborhood brew pub and now you can’t go to your local gym.

While much of what is going on around us is currently out of our control, it IS still possible to get in a good workout at home, and with very little equipment. Last I checked dumbbells and fit balls have not had the same demand as toilet paper. You can still get them locally, and for sure you can still get them online. 

The good news is you don’t need much to do a LOT when it comes to strength training at home. Initially, you can also do a very substantial workout with no equipment.



Tips for success

  1. As best you can, create your own fitness space, and make it inviting. At the very least remove all distractions. 
  2. Have a plan before you start and follow it. If you try to just wing it, you will either get distracted or end up skipping the exercises that you don’t like or feel harder. Follow the same plan for a least 3 weeks and track your progress.
  3. Don’t avoid exercises because they are hard or you are not good at them. This is the perfect time to work on them, no one is watching. Always remember practice, not perfection. If you start out with plank and want to hold it for a minute, but realize 30 seconds is all you have got. That is OK. The next time hold on for 35 seconds and work your way up to that minute. You are getting stronger if you are challenging your muscles>> as simple as that.
  4. Challenge your muscles. This should not double as a cardio workout. 
  5. Consistency is the key. Even 20 minutes will make a difference.
  6. Keep distractions to a minimum. Music is great, but turn off other phone notifications and if your dog thinks push-ups = play time, keep them out of the room.
  7. Research the workouts before you start, so once you go you are efficient and your heart rate remains slightly elevated. (See examples below)


Always have a plan, and track your progress. Don’t just wing it! Recognize the exercises you avoid (i.e. side plank) and knock them off the list first.

My favorite at home exercises

The internet is littered with exercises you can try. Unless you have time to do strength training 3-5 times a week, I suggest creating a full body workout (i.e. no need to have a legs day and an arms day). I always focus heavily on core because core stability equals distal mobility. If you take nothing way from this blog, take that and remember it for the rest of your life. A strong core will take you places.

If you don’t want to spend the time to write and research a plan, check this out >> 

If your don't have the time or desire to write your own plan

Check this out