We are two weeks into 2025 and if you had get stronger and healthier on your vision board, it's not too late to get started. If you're already up and at it with a routine, adding strength exercises is a great way to keep progressing. If you're able-bodied, with just a little time and effort, you can improve your fitness and overall health at home.

Personal trainers are big advocates of strength training—and for good reason. “Strength exercises are essential for improving overall health and quality of life. They help develop and maintain muscle mass, improve bone density—key for preventing injuries and osteoporosis—and even enhance mobility and posture,” says Brian Ferreira, Training Manager at Distrito Estudio.

He adds that strength training can help with weight management, increase physical endurance, and improve metabolic health by boosting calorie burn at rest. On top of that, it releases endorphins, lifting your mood and reducing stress.

Can you get stronger without a gym?

Absolutely! Strength training doesn’t require a gym membership. Many exercises can be done using your body weight or simple equipment like resistance bands, dumbbells, or even household items like water bottles or backpacks. A mat is often all you need to get started, but you can do most of these exercises on a surface at home or outside on the grass. 

Why is strength training so important?

Strength training has a wealth of benefits for both physical and mental health:

• Stronger muscles and joints: Reducing injury risk and improving functional strength.
• Better bone density: Crucial for preventing osteoporosis as you age.
• Improved metabolism: Increased muscle mass means higher calorie burn, even at rest.
• Cardiovascular perks: It helps regulate blood pressure and improves circulation.
• Better sleep and mood: It can regulate biological rhythms and combat anxiety or depression, boosting confidence and mental health.

How often should you include strength training in your routine?

According to the World Health Organization (WHO), you should aim for at least two strength-training sessions per week. Ideally, try for 2-4 sessions, depending on your fitness level and goals. Each session should target major muscle groups—legs, chest, back, core, and arms—and last 30-60 minutes.

For beginners, start with bodyweight exercises or resistance bands. As you progress, incorporate weights or other equipment to increase resistance. Ferreira emphasizes the importance of balancing intensity and recovery to avoid overtraining. Alternate muscle groups, vary intensity levels and prioritize rest days to avoid burnout or injury. 

5 strength exercises to try at home

Ready to get started? Here are five basic exercises you can easily do at home. Adjust the intensity as needed to match your fitness level.

1. Squats​​​​

• Starting position: Stand with your feet shoulder-width apart, toes slightly outward.
• Movement: Bend your knees and hips as if sitting in a chair, keeping your back straight and knees aligned with your toes. Return to standing.
• Sets and Reps: 3 sets of 12-15 reps.

2. Lunges

• Starting position: Stand with your feet together.
• Movement: Step forward with one leg, lowering your body until both knees form 90-degree angles. The back knee should hover above the floor. Switch legs and repeat.
• Sets and Reps: 3 sets of 10-12 reps per leg.

3. Push-ups

• Starting position: Place your hands on the floor at chest height, with your body straight from head to heels, if you aren't strong enough yet you can start on your knees. 
• Movement: Lower your chest toward the floor, keeping elbows close to your body. Push back up to the starting position.
• Sets and Reps: 3 sets of 8-12 reps.

4. Glute Bridge

Starting position: Lie on your back with your knees bent and feet flat on the floor. For added intensity, you can use a resistance band above the knee. 

Movement: Lift your hips toward the ceiling by squeezing your glutes, forming a straight line from shoulders to knees. Lower back down.

Sets and Reps: 3 sets of 12-15 reps

5. Abdominal Plank

Starting position: Lie face down, supporting your weight on your forearms and toes. If you want to engage your core, shoulders, and arms more intensely you can do a high plank or straight-arm plank. Unlike forearm planks, your arms are extended straight, with your hands placed directly under your shoulders, resembling the starting position of a push-up. 

Movement: Hold your body in a straight line, contracting your abs. Start with 20-30 seconds and work up to a minute or more.

Sets and Duration: 3 sets, holding for 20-60 seconds per set

Final Tips

Always warm up before starting and stretch after finishing to avoid injury and aid recovery. You can do 3 minutes of jump rope or jumping jacks.

Consistency is key! Start small and increase the intensity as you grow stronger, and don't forget to rest. “With regular progression, these exercises can be adapted to suit your fitness level and remain challenging,” Ferreira says. So let's get moving.