Strength Training Workouts At Home – Building Muscle Without A Gym

Don’t have a local gym or lack the time it takes to get to one? Or maybe there is another reason why you would rather train at home. Well this guide is just for you because today we will talk about the best strength training workouts that you can do within the comforts of your own home. No equipment is required for any of these workouts.

I will show you all the workouts which I believe will help you the most and you can choose which ones will be best for you. Each one of these workouts will be very beneficial to your body and they can all increase your healthiness so you shouldn’t feel like one is better than the other as they are all unique in their own way!

Each exercise we will discuss what the exercise is called, how to do it, how many reps and sets you should do and which parts of your body it is beneficial towards.

Beginner Workout

Push-Ups: This exercise requires you to hold yourself up from the floor using the palm of your hands and your toes also with a straight back. This is your starting position. Now lower yourself until the tip of your nose is about to touch the floor and raise yourself back up. Repeat this 15 times and do 3 sets of this. 1 and a half minute break in between sets.

This exercise will benefit major muscle groups such as biceps, triceps, core muscles and your deltoids so this exercise is very effective and reaches plenty of the major muscle groups.


Plank: This one requires very little movement but believe me that doesn’t make it easier. Your starting position will be exactly like that of the push-ups (straight back, hold yourself up with your toes) however rather than using your palms you will now use your forearms to hold yourself up. Maintain this position for 1 minute and do 2 sets of this. 1 and a half minute break in between sets.

This exercise hugely benefits your core by toning your belly and reduces back pain whilst also working your glutes and hamstring so this exercise also has great benefits.


Sit-ups with a twist: This exercise is a variation of sit-ups that literally only adds the fact that you twist your torso at the end. Lay on your back with your legs bent at the knee cap so that your feet are touching the floor and your back is laid flat on the floor so you are looking at the ceiling. Now pull yourself up and when you reach your knees twist your upper body either side and then lay back down to your original position. Repeat this 15 times and do 3 sets of these. 1 and a half minute break in between sets.

This exercise strengthens your core and increases flexibility in your upper body.


Squats: Stand up straight with your legs spread shoulder width apart and then put your arms out in front of you and lower your back down so that your knees are bent, and your back is at about the same level as your knees. Now raise yourself back up to your original position and repeat this 10-15 times and for 3 sets. 1 and a half minute break in between sets.

This exercise works your quadriceps, hamstring, calves and can actually help you release hormones which are vital to muscle growth so this exercise will be beneficial to any form of muscle growth!


If you are new to exercising and working out then this is the workout for you as it contains exercises that are easy to understand and just enough difficulty for you to grasp and get a good workout.

 

The Burner Workout

Plank to Push-up: Start in the plank position place down one hand at a time and lift into a push up position. Remember to keep your back straight. Now move one arm at a time back into the plank position. Repeat this 15 times and do 2/3 sets of these. 1 minute break in between sets.

This exercise will give you both the benefits of a plank and a push-up which will help your core strength, biceps, triceps and more!


Wall sit: This exercises is static (holding a position) and as you can probably guess requires a wall. Simply slide down the wall with your back until your thighs are parallel with the ground. Make sure your back remains straight and hold this position for 1 minute and fifteen seconds. Repeat this twice. 30 second break in between sets.

This exercise will help your glutes, calves, quadriceps, hamstrings and adductor muscles.


Tricep dip: This one requires a chair and you will be using the chair to hold you up using your hands with your legs bent like you are sitting in the air. That’s your starting position. Now you will bend your elbows which will allow you to drop down and when you touch/ are about to touch the floor, raise yourself back up by straightening your elbows. Repeat this 15 times and for 3 sets. 1 minute break in between sets.

The primary targeted muscle group for this exercise will be your triceps, forearms and deltoids.


Diamond Push-ups: These are basically an advanced version of push-ups except they work more on the triceps. To do these get in the push-up position and make a diamond shape with your hands by connecting your thumbs and index fingers. Do 10 reps and 3 sets of these to make them triceps burn. 1 minute break in between sets.

This exercise mainly targets the triceps and is a great step forward to being able to do one hand push-ups!


Crunch: This exercise is key to mastering core strength. Lay on your back with your knees bent and feet flat on the floor just like you are getting ready to do a sit-up. Now place your hands behind your head and move your chin down a bit. This will be your starting position. Finally, lift your head and shoulders off the floor and bring your knees to the center of your body and continue curling up until your upper back is also off the ground. Hold this position for 5 seconds and you should feel a stretch in your core and then relax for 4 seconds. Repeat this 10 times and do 2 sets. 30 second break in between sets.

This is an excellent core exercise for core strength and preventing back injury.


Burpees with a press-up: To do this exercise do an original burpee except when you are going down implement a press-up and this will make burpees much more difficult once you get going. Believe me. Start by standing up and get down to do a push-up, jump back up with your arms going over your head and repeat. Make sure you drop your chest entirely to the ground. Do this 15 times and for 3 sets. 1 minute break in between sets.

Benefits of this exercise are that you get triceps, biceps, chest, quadriceps, glutes, hamstring and abdmoinals! This is definitely one of the best exercises because it helps so many parts of your body.


Lunges: To do this one stand up straight and have your arms by your side, then lean forward with your right foot. Now lower your body until both knees are bent at 90 degrees. Raise yourself back up and do the same movement with your other leg. Make sure you keep your back straight at all times. Repeat this 20 times and for 3 sets. 1 minute break in between sets.

This exercise enhances your quads and glutes so it is definitely useful for your legs.


This workout is useful for a seasoned athlete that has had plenty of training and maybe someone who is really eager to get into fitness and an active lifestyle. I wouldn’t recommend this one brand new to exercise as that is what the beginner workout is for however if you done that one and were happy for a greater challenge then by all means try to take on the burner!


The Punisher Workout

And no I am not talking about the TV show.

This is the final workout that I will show you today and this is for the people that are exercise masters. However, If you have completed the other 2 work outs then I would challenge you to try this one as it has the same exercises but the difficulty is enhanced. So let’s get this workout underway!

Sit-ups with a twist:

Reps: 30

Sets: 4

Rest in between: 45 seconds


Plank:

Hold the plank for: 3 and a half minutes

Sets: 2

Rest: 1 minute


Push-ups:

Reps: 30

Sets: 3

Rest: 1 minute


Squats:

Reps: 35

Sets:3

Rest: 1 minute 30 seconds


Burpees with Push-ups:

Reps: 25

Sets: 3

Rest 1 minute


Crunches:

Reps: 25

Sets: 4

Rest: 1 minute 30 seconds


Diamond Push-ups:

Reps: 20

Sets: 3

Rest: 2 minutes


Like I said I wouldn’t recommend this workout unless you are very toned and have been training for a very long time. With that being said everyone can try it and even by just attempting you are getting fitter!

Summary

I hope that today I have told you some beneficial information and that you will give at least one of these work outs an attempt as they consist of some of the most efficient and challenging exercises that can, when done properly change your life around and play a big part in helping you achieve your fitness goals.

If you can do all 3 of these work outs then congratulations to you, but remember that your health is the most important thing and I wouldn’t want you hurting yourself so please consider which one is right for you.

If you have any inquiries or any thoughts on this that you’d like to share then please leave a comment below!

Kind regards, Kyle

 

 

 

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