At-Home Strength Workouts for All Levels

Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.

A plank exercise strengthens the abdominal muscles and those that support your back. Begin by holding the plank position for 15 seconds. As you get stronger, progress to 30 seconds and eventually 90 seconds.

Intermediate Home Workout

As you begin to master the beginner workout, you can incorporate additional exercises to build visibly stronger arms, legs, and abdominal muscles, such as with a suspension trainer. For this intermediate plan, you can purchase a set of dumbbells or use soup cans or other household items in their place. Many simple gifts can help a home-based athlete train.

Start by adding one or two of these exercises to your routine. You can then mix it up as you get stronger, creating workouts of six to seven exercises of your choosing (focusing on the upper body, lower body, full body, or core).

Here are six you can easily do at home:

Biceps Curls

For tricep dips, use a stable chair and place your hands on the seat next to your hips. Press into your palms to lift your body and slide forward just far enough that your butt clears the edge of the chair. Lower yourself until your elbows are bent between 45 and 90 degrees, then slowly push yourself back up to the starting position with control.

Complete two to three sets of 10 to 12 reps.

Bent-Over Rows

For this variation of wall squats, stand with your back to a wall and sink down to a seated position with your thighs parallel to the floor. Let the wall support your back. Now, hold the position for 20 to 30 seconds. As you build strength, challenge yourself to hold the squat for a minute or more.

Overhead Press

The overhead press can be performed while standing or seated in a straight-back chair. With your back pressed firmly against the seatback, press the dumbbells over your head with your upper arms positioned in a straight line from elbow to elbow. Extend the arms fully without locking the elbow, pausing momentarily before returning to the starting position.

Do two to three sets of 10 to 12 reps.

Advanced Home Workout

In this advanced workout program, you will need a set of resistance bands and an exercise ball. These tools can help further strengthen the muscles used for stability.

There are four exercises you should add to the plan:

Stability Ball Push-Ups

For lunges with an overhead extension, step forward into a lunge position while pressing your arms into an overhead press. You can use a set of dumbbells or a medicine ball here. Sink into a deep lunge. Return to the starting position. Do five reps on each side to complete a set. Rest and repeat for two to three more sets.

Lat Pulldowns

For lat pulldowns, you can do this same exercise at home with the help of a resistance band. Hitch the center of your resistance band to a hook on the door. Place the ball against the door. Grabbing a handle in each hand, take a seat facing away from the door.

Slowly pull the bands down until your elbows are fully pressed to your sides. You will feel the effort in the back muscles adjacent to your armpits, called the latissimus dorsi. Raise to the starting position and repeat, aiming for two to three sets of 10 to 12 reps each.

A Word From Verywell

To create a balanced exercise program, work out two to three times per week. Be aware that your weight may drop at first but then increase slightly as you build muscle mass. By this stage, your success should be measured not only in pounds and inches but how you feel look and feel.

If ever you reach a plateau, simply increase the intensity and/or duration of your workout. Your body will respond in kind as it responds to the challenge and helps you build more strength and confidence.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol. 2012;113(12):1831-7. doi:10.1152/japplphysiol.01370.2011

By Malia Frey, M.A., ACE-CHC, CPT
Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.

domestic workout in living room, free space. Fit mature woman leading active lifestyle, losing weight, staying in good shape at home" width="400" height="250" />

A person using the BodyBoss 2.0 Full Portable Home Gym to do squats. " width="400" height="250" />

• Meet Our Review Board
• About Us
• Editorial Process
• Diversity Pledge
• Privacy Policy
• In the News
• Advertise
• Terms of Service
• Careers
• Contact
• EU Privacy

Verywell Fit's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

We Care About Your Privacy

We and our 100 partners store and/or access information on a device, such as unique IDs in cookies to process personal data. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page. These choices will be signaled to our partners and will not affect browsing data.

We and our partners process data to provide:

Store and/or access information on a device. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners (vendors)