Resistance training at home

Life can be hectic. With work, social commitments, and the endless list of life admin, finding time for a gym session can sometimes feel like a monumental task. But keeping up with your fitness routine and achieving your goals doesn't always mean a trip to your local gym.

This blog is your guide to resistance training at home. We'll show you how to build muscle, increase strength, and burn calories using simple, effective exercises that require minimal equipment.

Benefits of resistance training

Before we dive into the workouts, let's talk about why resistance training is so beneficial

Builds muscle
Resistance training builds muscle. Lifting weights tears muscle fibres. As they repair, they grow larger (hypertrophy) This improves strength, performance and body composition.
Boosts metabolism
Muscle tissue is more metabolically active than fat tissue, which means it burns more calories at rest. The more muscle mass you have, the higher your resting metabolic rate, helping you maintain a healthy weight and burn fat much more efficiently.
Increases strength
Resistance training is the most effective way to increase your strength. By gradually increasing the weight or resistance, your muscles are challenged to adapt and become stronger. This can improve balance, coordination & reduce risk of injury.
Improves bone health
Resistance training can strengthen bones and reduce risk of osteoporosis later in life. When you lift weights or perform bodyweight exercises, your bones become denser and stronger. This is crucial as you age, when bone density naturally declines.
Enhances mental well-being
Exercise boosts mental health by releasing endorphins, which reduce stress, anxiety, and depression. Resistance training also enhances self-esteem and body image, helping you achieve fitness goals while feeling more confident in your appearance

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Some resistance training exercises

The beauty of bodyweight training is that you can do it anytime, anywhere, with no equipment needed. Here are a few classic exercises to get you started.

Push-ups: This is a fantastic exercise for your chest, shoulders, and triceps. Aim for 3 sets of as many reps as you can manage.
Squats: A powerhouse lower body exercise! Squats target your quads, glutes, and hamstrings. Try to aim for 3 sets of 10-15 reps.
Lunges: Another great exercise for those legs and glutes. Try 3 sets of 10-12 reps per leg.
Plank: This is an isometric exercise which strengthens your core, essential for overall stability and injury prevention! Aim to hold a plank for around 30-60 seconds.

Resistance training equipment

Resistance bands:

Come in various resistance levels for a range of exercises

Dumbbells

Ideal for various exercises-increase weight range gradually

Pull up bar

A pull-up bar is a great way to work your back and biceps

Yoga mat

Provides cushioning and extra support for floor exercises

Foam blocks

Offers easily accessible guided workouts for at home

Benches

Supports your body and targets different muscle groups

An example resistance training workout

Below is a sample full-body workout that you can do at home with minimal or no equipment.

Resistance Training	Exercise	Details
Warm-up	Light cardio Dynamic Stretching	5 Minutes - Jogging in place or jumping jacks. Arm circles, leg swings & torso twists.
Workout	Squats Push-ups Dumbbell rows Lunges Plank	3 sets 10-15 reps 3 sets - as many reps possible 3 sets 10-12 reps per arm 3 sets 10-12 reps per leg 3 sets hold 30-60 seconds each
Cool-Down	Static Stretching	Hold each stretch for 30 seconds

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Tips for success

Consistency is Key: Try to get in at least 2-3 resistance training sessions per week.
Focus on Proper Form: Check out our guides on our Exercises Hub and be sure to correctly understand the form before you start to avoid injuries.
Progressive Overload: Try gradually increasing the weight, reps, or sets as you get stronger.
Listen to Your Body: Remember to rest when you need it and don't push yourself too hard, especially when starting out.
Make it Fun: Put on your favourite playlist, work out with a friend, or try new exercises to keep things interesting.

With a little creativity and dedication, you can achieve some amazing results with resistance training at home. Remember though, consistency is key, so start small, and gradually increase the intensity, but most importantly, have fun!

The Gym Group app

Discover handy tips and tricks on how to perfect your technique. The exercise hub hosts a variety of helpful videos that support you with easy-to-follow tutorials on how to perform exercises. Download today and get the most from your gym membership.