Smart dieters and fitness fanatics worldwide
are quickly catching on to the insane benefits of strength training.
In fact, a fifth of adults in the U.S. now perform strength training at least twice a week, with women making up one out of every five.
Once a thing consigned to bodybuilders and weight lifters, the popularity of strength training has surged as the general public embrace its numerous benefits.
And for good reason…
Besides making you feel great and burning calories, here’s a few of the MANY benefits:
- Improved mood and cognitive function
- Better sleep
- More energy
- Stronger muscles
- Leaner body
- Fewer diseases
- Longer life
- Positive role modelling for your kids.
But what happens when you can’t get to the gym?
Let’s face it:
Sometimes, life just gets in the way.
Perhaps you’re stuck at home with a sick kid or pet.
Other times you’re racing a crazy deadline or simply juggling a busier-than-normal schedule.
But here’s the good news:
You don’t have to rely on a gym membership or even fancy equipment for a kick-ass strength training workout.
Heck, you don’t even have to rely on a whole lot of time, either.
And without that 5.00am trek to the gym…you’re also less likely to bail.
I LOVE these strength training movements because they’re challenging enough to build some serious muscle…
…but simple and versatile enough to do in the privacy of your own home (or wherever life takes you).
At-Home Strength Training Workout for Women
1. Plank
Why we love it:
Premier core-strengthening movement that’s safe on your low back.
How to do it:
1.Start with your feet or knees on the ground and your hands under your shoulders.
2.Keeping your abs tight and your body straight like a plank, lower yourself down onto your forearms.
Hint: don’t drop your head. Instead, keep your neck in line with the rest of your spine.
See also: Strength Training Guide for Women: 6 Best Exercises Without Building Bulk
2. Hollow Hold
Why we love it:
Great core-building alternative if the plank is too challenging on your shoulders or wrists
How to do it:
1.Lie on your back with your legs straight and arms extended overhead.
2.Press the small of your low back in the floor, tuck your chin, then lift your arms and legs a few inches off the floor.
3.Legs should squeeze together and palms should face each other (biceps by ears).
3. Superman
Why we love it:
Perfect counter-balance to ab work, it helps builds strength and endurance in your back
How to do it:
1.Lie on the floor, face down and with your arms extended over your head.
2.Engaging your abs, lift your arms and legs together a few inches off the floor.
3.Legs should squeeze together and palms should face each other (biceps by ears).
4.As with the plank, keep your neck in a neutral position.
Related: At Home Chest Workout: How to Lift Your Breasts Without Weights
4. Push Up
Why we love it:
Gives strength and shape to your shoulders and chest
How to do it:
1.Start in a plank position (on knees for beginners or toes for advanced).
2.With your elbows tucked in against your ribs, lower yourself until your chest touches the floor.
3.Then push yourself back up, making sure your hips and belly don’t sag.
5. Bent Over Row
Why we love it:
Since most of us don’t have pull-up bars lying around at home, this one’s a great way to work out the upper back muscles
How to do it:
1.Hold something heavy-ish in one hand (try a gallon jug of milk or water) and start in a standing position.
2.Bend over at the hips with your back straight, allowing a slight bend in the knees.
3.Your upper body should be almost parallel to the floor. Your hand holding the weight should fall directly under your shoulder.
4.Pull your hand to your chest, then lower.
Option: Perform two-handed while holding a heavier object (think: loaded suitcase or Tupperware bin), or do more reps if you only have something light.
Read: Shoulder Workout: Expert Advice for a Killer V-Taper
6. Squat
Why we love it:
Nothing rivals the squat when it comes to developing leg strength and mobility (also great for challenging your central nervous system).
How to do it:
1.Stand with your feet shoulder width apart, your toes slightly turned out, and your arms extended in front of you.
2.While bending your knees, move your butt “back and down” (as if you’re shutting a car door behind you).
3.Go as low as you can while still keeping your chest up, back flat, knees over toes, and heels down.
See also: The 20-Rep Squat Challenge
7. Lunge
Why we love it:
Works balance as well as leg strength; plus, it’s easy to make more challenging (simply place front or back foot up on a step—just hold on to a sturdy surface if you need help balancing)
How to do it:
1.Start standing.
2Take a large step forward with your right foot and then bend your right knee until your back knee touches the floor.
3Your right knee should never go past your right foot, and your trunk should stay upright.
4.Stand up and switch legs.
See also: Side Fat Exercises: 7 Moves That Burn Side Fat Fast
8. Supine March
Why we love it:
Great for activating your “posterior chain” (back, glutes, hamstrings, and calves); this one’s also easy to advance by putting your feet up on a step or stool
How to do it:
1.Lie on your back with your arms by your side and your feet flat on the floor (knees should be bent).
2.Press your low back into the floor, then press through your heels and lift your buttocks into the air.
3.Keeping your core as still as possible, lift one foot a few inches off the floor, then lower and repeat on the other side.
Try This! A 15 Minute At-Home Strength Training Workout for the Time-Crunched Chick
The list above isn’t all-inclusive, and you can mix and match however you see fit.
Need a little inspiration?
Lace up your sneakers, grab a timer, and try this short but intense strength training circuit the next time you’ve got about 15 minutes to spare:
- Perform 3 rounds of:
- 5-10 push ups
- 20 squats
- Perform 3 rounds of:
- 20 bent over rows, each arm
- 20-30 lunges, alternate legs
- Perform 4 rounds of:
- 20 second plank or hollow hold
- 10 second rest
- 20 second superman hold
- 10 second rest
Related: 13 Exercises That Burn More Fat Than Running
In Conclusion
Exercise is one of the most essential components to the healthy, empowered, and influential woman’s day-to-day life.
So even if you’re short on time and short on equipment, don’t let it stand in your way of getting a great workout TODAY.
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