Bodybuilding 4 MIN READ 93 VIEWS July 7, 2021

At-Home Strength Workout For All Levels

Written By Jyoti Jaswal

home workout

With gyms and health clubs closed, it may seem like your fitness journey has hit a rocky road. However, working out at home is just as effective, if you include the right diet and stay consistent. While you are locked up in your homes, you can still build your strength and fitness levels. At-home workouts are also the best way to keep your immunity up in the midst of the pandemic. 

Here are some home workout exercises that are suitable for individuals at all levels of fitness. 

All you need are these four variations to kick start your fitness journey before you progress into intermediate and advanced levels: 

Push-ups

Start in a plank position with your back straight and the bodyweight distributed evenly on your hands and toes. If you want to, without shifting your weight, bend your knees to touch the ground. Then, as you bend your elbows, lower your upper body to the floor and push back up to the starting position. This is one of the best exercises for full-body strength training at home. 

For Beginners: 

  • Start with the knees touching the floor 
  • Complete 8-10 repetitions for every set. 
  • Perform 3 sets each time. 

For Intermediate level: 

  • Complete 10-12 repetitions for every set. 
  • Try to lower your body closer to the ground 
  • Perform 3 sets each time 

For advanced level 

  • Aim for 20 repetitions and complete 3 sets per session. 
  • When you lower your body, hold the position for 3 counts before coming back to the starting position. 

Squats

Stand with your feet apart, at shoulder width. Lower your hips like you are sitting on a chair while keeping your weight towards the heels. Go down till your knees are at an angle of 90 degrees. Make sure that your knee stays in line with your ankles. Then press up through the thighs to go back to the starting position.  If you are just starting out with your at home workouts, use a chair for support. Lower down to the seat of the chair and then get back to the starting position before your hips touch the chair. 

For Beginners 

  • Take the support of a chair or the wall to get your posture right 
  • Complete 8-10 repetitions per set.
  • Perform 3 sets per session 

For intermediate level 

  • Complete 10-12 repetitions per set
  • Perform 3 sets per session.
  • Use a resistance band around your thighs to strengthen your muscles more. 
  • Alternatively, add a jump in between each squat for a strength and cardio combination. 

For advanced level

  • Complete 20 repetitions per set. 
  • Perform 3 sets per session 
  • Hold light weights overhead or on your shoulder. You can use dumbbells or even filled water bottles to add resistance. 

Lunges

Stand with your feet together. Then, step back with your right leg till your legs are about 3 feet apart. Now, keeping your weight in the center, lower the hips till both knees are at a 90-degree angle. Push back up through your thighs and get back to the starting position. Repeat on the other side. 

For beginners 

  • Instead of alternating between the left and right leg, complete 8-10 repetitions on one side and then switch. 
  • Take the support of a wall or a chair on the side to maintain balance. 
  • Complete 3 sets per session. 

For intermediate level

  • Alternate between the legs or try plyometric lunges. This means you will step back, do the lunge and then take the leg back to the starting position. These variations give you better results with your home workout exercises
  • Complete 10-15 repetitions on each side. 
  • Do a total of 3 sets per session. 

For advanced level

  • Add a lightweight overhead or add a jump between each lunge. 
  • Complete 20 repetitions on each side
  • Complete 3 sets per session 

Planks

Support the weight of your body on your hands and feet. Your knee must be off the ground and your body must be straight like a plank of wood. Make sure you do not arch or curve your back. The body weight must be distributed evenly between the hands and the legs. Hold this position for a few seconds. Lower your body to the ground slowly when you are done.  This is one of the simplest, yet most effective variations for strength training at home. It builds a strong core while strengthening your back, arms and legs. 

For beginners 

  • Hold the plank for 30 seconds. 

For intermediate level 

  • Hold the plank for 45 seconds – 1 minute

For advanced levels 

  • Hold the plank until failure which means until you cannot hold it any longer. 

You can add several variations to the exercises mentioned above. However, do consult an expert to get the right posture and the best variation to suit your body.

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