15 Best Home Strength Training Workouts – Top Starting Exercises

15 Best Home Strength Training Workouts
Editor's Note: This article has been recently updated with latest information and research studies.
 

Strength training is the key to building muscle, but it does way more than that. These exercises can also help you lose* weight, improve* endurance, decrease* the risk of injuries, among other things. The best thing about this type of training is that you can do exercises anywhere, even in your home. All you need is a little bit of space to start and dumbbells which you can find and buy anywhere at affordable prices. As you’re progressing, you can update your equipment, but this time we’re going to show you 15 easy-to-do exercises that you can do at home.

1. Push-Up

This exercise targets multiple muscle groups strengthens shoulder joints and contributes to the maximum growth of muscles. Mastering push-up prepares you for more demanding exercises. You can do it just about anywhere, even next to your bed which is yet another benefit of this exercise.

Start by getting into the push-up position with hands placed shoulder-width apart and back flat, forming a straight line from head to heels. Proceed to lower your body until the chest is just an inch from the ground and rise back up fully extending your arms.

2. Dumbbell Standing Shoulder Press

Dumbbell standing shoulder press strengthens your core and activates different muscle groups. Just like the push-up, this exercise prepares you for more demanding maneuvers, which is why it is ideal for beginners.
To do this exercise you should stand holding two dumbbells at shoulder-height with an overhead grip. Press the dumbbells up above your head until you fully extend your arms.

3. Squat To Overhead Press

Squat To Overhead Press

Squat to overhead press works butt, abs, shoulders, hamstrings, and quadriceps. Bearing in mind it targets multiple muscle groups, you should definitely include it into your routine. In order to do the exercise, you should stand with feet shoulder-width apart holding a dumbbell in each hand. Then, lower into a squat and push through heels to stand up, pressing dumbbells over your head.

4. Dumbbell Squat

Squats pose as one of the best all-around exercises that build overall strength. Holding dumbbells allows you to focus on technique and work on your range of movement at a low weight. Start by holding a dumbbell in each hand and standing with feet shoulder-width apart. Keeping your hands straight, you should sit into a squat until your dumbbells are an inch from the ground.

5. Single-Leg Dumbbell Row

This exercise works your butt, hamstrings, quadriceps, abs, biceps, shoulders, and back. Basically, you can tone your entire body with single-leg dumbbell row. To do this exercise you should stand holding a dumbbell in your left hand and hinge forward so that your back is parallel to the ground.

Rest your right hand on a chair or shelf and extend left arm toward the floor while lifting the left leg behind you. Then, bend left elbow and draw weight up until your elbow is even with the torso. As you progress, you can try a more demanding variation which includes holding a dumbbell in each hand and performing the exercise without resting your hand on chair or shelf.

6. Lateral Raise

Lateral Raise

If you want a fast and visible shoulder development, this is an ideal exercise for you. The lateral raise is perfect for creating the V-shape and it isolates the medial deltoid (the middle of three shoulder muscles) to help you develop shoulder mass and width.

In order to perform this exercise, you should stand holding a light dumbbell in each hand and slowly lift them out to the sides to reach the shoulder height (but not higher).

7. Farmer’s Walk

Farmer’s walk is a simple exercise that activates shoulder stabilizers, upper traps, and front deltoids. Additionally, the exercise improves* the grip strength and it’s easy to do it. All you have to do is to grab a heavier dumbbell in each hand and hold them at your sides. Stand up straight and walk forward (short steps) as quickly as you can.

8. Dumbbell Calf Raise

Leg days are important, but most people skip exercises that work your calf, but you can correct that mistake with dumbbell calf raise exercise. Not only it activates all muscles in your legs but it tones them and gives a sexy appearance. To do dumbbell calf raise, you should stand holding a dumbbell in each hand, raise your heels off the ground and hold at the top of the contraction and slowly lower yourself again.

9. Bicep Curl

Bicep Curl

This is a go-to exercise for development of bicep muscles. Since it keeps the upper arm stationary, the exercise allows you to work the whole bicep for maximum growth. It is very easy to do it, stand straight with a dumbbell in each hand. Curl the dumbbells until they are at shoulder level. You can start with light dumbbells and increase* the weight as you’re getting too comfortable with the current heaviness.

10. Dumbbell Step Up

This is a low-impact exercise that doesn’t form too much stress on your joints and helps you avoid injuries. Since it targets leg muscles, it is a perfect leg day exercise and you can do it in the comfort of your home. Stand in front of a bench in the yard or stairs in your house with a dumbbell in each hand. Then, proceed to place the right foot on the bench and lift your whole body up and step down with your left foot.

11. Leg Drop

Leg drop allows you to activate rectus abdominis muscle (the inner six-pack) because they set your core and prevent the pelvis from moving. It belongs to the group of easier exercises that you can do on the floor while watching the TV. To perform leg drop, you should lie on your back with arms by your sides and leg flat. Proceed to lift your legs until they are right above you and then lower them to the ground.

12. Plank

Plank works your core and keeps you injury-free. It is one of the most important exercises someone can do. To do a plank, get into a push-up position, but rest on the forearms and toes. Make sure your body forms a straight line without allowing the abdominal area to sag towards the ground.

Bodyweight Workouts Info

13. Dead Bug

The exercise allows you to work on core stabilizers in order to tone muscles and increase* their size. The dead bug is a fun exercise that you can perform in different ways. First, lie on the back with arms by your sides and legs extended. Then raise hands above you and your feet up. Straighten the leg while still holding hands in the air. You can also straighten right leg and left arm and switch sides.

14. Side Plank

Side planks are excellent for targeting small muscles in the lower back to improve* spine health and avoid injuries that are common for this part of your body. Plus, they are excellent for your oblique. To perform a side plank you should lie on the left side with legs straight and prop yourself on the elbow. Raise the hips and make sure your body forms a straight line.

15. Curtsy Lunge

Curtsy Lunge

Curtsy lunge gives you sexy legs. The exercise works hips, butt, hamstrings, quadriceps, and abs. To perform this beneficial exercise you should stand with feet hip-width apart and hands on your hips. Then, take a giant step diagonally back with left foot and cross it behind the right foot. Bend your knees and reach left hand toward the ground on the outside of the right foot. You can also do this exercise with both hands on your hips.

Conclusion

If you don’t have enough time to go to the gym every day, you can exercise at home. All you need is some space and two dumbbells to tone your muscles and get a sexy body. This article demonstrated 15 amazing exercises you can do to improve* your strength and so much more. Start today!

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Author

Expert Author : Dr. Ahmed Zayed (Consumer Health Digest)

Dr. Ahmed Zayed Helmy holds a baccalaureate of Medicine and Surgery. He has completed his degree in 2011 at the University of Alexandria, Egypt. Dr. Ahmed believes in providing knowledgeable information to readers. Other than his passion for writing, currently he is working as a Plastic surgeon and is doing his masters at Ain shams University.