five simple strength exercises you can do at home.

five simple strength exercises you can do at home.

Although strength training can sound pretty intense, it doesn’t have to be complicated at all. You could spend every day at the gym or Pilates studio, but you can just as easily make a difference by doing a few simple exercises at home twice a week.

Don’t have a whole collection of weights at home? No problem! Your own body weight can take you a long way. Discover five simple exercises you can do without any extra equipment.

1. squats

Stand upright with your feet about shoulder-width apart. Slowly bend your knees and lower your body as if you’re sitting down on a chair, then push yourself back up. A simple but effective exercise for your legs and glutes.

2. push-ups

A classic exercise for your chest, shoulders, arms and core. Place your hands on the floor, slightly wider than shoulder-width apart, and keep your body in one straight line. Bend your elbows and slowly lower your chest towards the floor. Then push yourself back up until your arms are almost fully extended. Keep your abs and glutes engaged throughout the movement.

Too challenging? Start with your knees on the floor.

3. lunges

From a standing position, step forward with one leg. Bend both knees and slowly lower your body until your back knee is almost touching the floor. Push yourself back up and switch legs. This exercise not only works your legs and glutes, but also helps improve your balance.

4. glute bridges

Lie on your back with your knees bent and your feet flat on the floor. Lift your hips towards the ceiling, squeeze your glutes for a moment, and slowly lower your body back down. Perfect after a day spent sitting for long periods.

5. plank

Support yourself on your forearms and toes and try to keep your body in one straight line. Start with 20 seconds, for example. If that feels easy, gradually increase the duration.

example workout.
  • Squats: 2–3 sets of 15 reps
  • Push-ups: 2–3 sets of 10 reps
  • Lunges: 2–3 sets of 10 reps per leg
  • Glute bridges: 2–3 sets of 15 reps
  • Plank: 2–3 sets of 20–30 seconds

Rest for around 30–60 seconds between sets. Starting to feel too easy? Simply add a few more repetitions or increase the duration of each exercise.