What’s that? Can strength training be done at home? MOST DEFINITELY!
Firstly though, let’s remind ourselves of what we mean by ‘strength’ – the physical energy that we have, which gives us the ability to perform various actions, such as lifting or moving things.
When it comes to building strength at home it is actually quite simple, and it is how I am training now! I no longer spend 60 minutes in the gym 5 days a week, I limit my training to 20-30 minute sessions each day. It doesn’t take long, it doesn’t take a journey to the gym, and it doesn’t take much equipment – if none.
Strength training is not just for bodybuilders, bikini girls and ‘bros’! Strength is a very important factor of life and will become more and more important as we age. You may have read my blog on ‘My Fitness Vision’. Basically, when I’m 85 years old I want to be able to run around with my great grandchildren. I want to be fun and active. Strength is what is going to get me there.
Now, Olympic levels of strength are not very important – in my opinion. I have a very good friend who is INCREDIBLY strong, but that’s just not me. I’m not naturally strong so I don’t try to force it. I train to be as strong as life requires.
So, how can you improve your strength at home?
Bodyweight Training is exactly what you think. It is the training method of building strength with your own bodyweight, and in my opinion this is the best and most raw form of building strength at home.
This can be done through very simple exercises. I did not say ‘easy’ exercises, but they are simple.
Pushups and variations of pushups
Now, there are a lot of bodyweight exercises and you’ll be able to find hundreds across the internet, so take a look!
Keep in mind, you can change these exercises a lot by changing the angle or tempo. What do I mean by this? Changing the tempo would be slowing down the rep for example, or speeding it up for more explosion. Changing the angle could be going from squats with your feet at shoulder width and knees pointing forwards, to separating your feet further and pointing your knees outwards.
Kettlebells are such dynamic pieces of equipment it is unreal! They are a must-have tool for building strength with home workouts because you can do a variety of strength training exercises, including rows, bicep curls, squats, deadlifts, shoulder press, swings, and snatches. Also, unlike dumbbells, kettlebells also challenge your balance and force you to recruit multiple muscles at once.
Kettlebell training consists of whole-body movement exercises. Further, kettlebells strengthen the tendons and ligaments, making the joints tougher and less-susceptible to injury.
There are many more pieces of equipment that you can use to build strength at home, but bodyweight and kettlebells are my favourite.
So in conclusion, yes you can build strength at home. Your body does not know whether it is lifting a weight or hay bail, and whether that is in a gym or your home. To your body it doesn’t matter. The only thing that matters is that you’re putting the muscle under controlled stress, and that your body has to adapt to that stress – by getting stronger.
Very often I see people ignoring the ability of training at home because they feel that it will not benefit them – WRONG. Training is training. Humans have been getting stronger for millions of years, and only recently has the gym popped along.
If you train with the correct form and routine, ensuring that you are putting your muscles under controlled stress, then they will get stronger!