A Beginner’s Guide to Strength Training At Home

Starting up a new routine can be challenging and for those of us who made fitness goals in early January, continuing to stick with them after the initial surge of motivation that often comes along with the new year can feel even more daunting.

If you want to start a strength training routine in 2025 (and actually stick with it this time), you might think a gym membership is necessary to reach your goals. Reality check: you don't need to join a gym to be able to strength train effectively — you can do it at home.

With the right equipment and the right routine, you can make at home strength training a reality today and continue to reap the benefits well into the future.

Benefits of Strength Training

It's easy to assume that the primary benefit of strength training is building, well, strength and muscle. While building muscle mass is an output of strength training (also known as weight training or resistance training), there are many other benefits, too:

• Building stronger bones: consistent strength training has been shown to help preserve bone and muscle mass, reducing your risk of developing osteoporosis later in life.
• Avoiding injury: strengthening your muscles can also strengthen your ligaments and tendons, better absorbing the impact of movement and reducing the risk of strains, sprains, and fractures.
• Increasing longevity: completing resistance training for 90 minutes per week has recently been linked with slowing down biological aging — by nearly four years.

Incorporating just two, 20 to 30-minute strength training sessions per week can have a measurable impact on your physical and mental health. The Centers of Disease Control and Prevention recommends you plan for 2 or more days of strength training every week and include exercises that work all major muscle groups: your legs, glutes, core, back, chest, shoulders and arms. This is in addition to 150 minutes of aerobic activity each week, like walking, jogging, swimming, or biking.

How To Get Started

Now that you understand the benefits of strength training, let's explore how you can kick-start your strength training routine in just 4 simple steps.

Step 1: Invest In Equipment That Will Grow With You

Effective strength training sessions can be done with a variety of equipment — essentially anything that provides resistance — including bodyweight, dumbbells, and kettlebells. As you continue to grow in your strength training practice, you may want to invest in additional equipment such as a barbell or a home gym system.

• Bodyweight — a great option for beginners. Many functional exercises, like squats, lunges, and deadlifts can be done with your bodyweight, only. As you progress, you may want to add weight to increase the intensity and continue challenging yourself.
• Dumbbells — dumbbells are a multi-purpose piece of equipment, and a must-have for any home gym. Consider investing in space-saving adjustable dumbbells, like our fan-favorite SelectTech 552 dumbbells, that can grow with you as you get stronger.
• Kettlebells — kettlebells are an excellent home gym addition and best for dynamic, full-body movements. Compact and adjustable with the simple click of a dial, the BowFlex SelectTech 840 Adjustable Kettlebell lets you engage in low impact resistance training that can improve your core strength and stability.
• Weight Bench — a weight bench is a versatile addition to any home gym and provides a stable surface that lets you perform a wide range of exercises, while minimizing stress on your joints. Consider an adjustable weight bench if you are working with a small space and need to stow it away when not in use.

Step 2: Start Small

The best way to form any habit is to start small, and this extends to resistance training, too. Plan two days per week where you can fit in a 20-30 minute strength training session, spaced at least one day apart to let your body recover. Once you are consistent with two days per week, feel free to increase either the amount of time or number of days you work out.

If you plan to use weights in your strength training routine, you might feel inclined to start lifting heavy. Instead, select a weight that isn't too light or too heavy: the sweet spot between challenging yourself, while reducing the risk of injury. If you can get through a full set of exercises without feeling fatigued, consider adding additional weight to your next set. If you are fatigued within the first few reps of an exercise, come down in weight.

Step 3: Don't Skip The Warm Up (Or Cool Down)

It can be tempting to jump right into your workout and skip over a warm up, but don't skip it! Getting your blood flowing and your muscles loose before a strenuous workout can lower your risk of injury, and lead to a more effective workout with enhanced flexibility and a better range of motion.

Similarly, after your workout wraps up, be sure to take a few minutes to cool down. Engage in some active stretches to work the lactic acid out of your muscles and prevent soreness later on.

Step 4: Focus On Form Over Reps

Good form is very important in a strength training practice, so don't be afraid to slow down and take as much time as you need to fully and correctly complete an exercise. Aim for 8-12 reps of each exercise per set, with 2-3 total sets.

When you're just getting started, following along with an instructor-led workout on an app like JRNY can help. Watching an instructor complete an exercise that may be unfamiliar to you can ensure you're doing the exercise correctly and avoiding the risk of injury.

Remember to breathe! When you're focused on completing an exercise, you might be tempted to hold your breath. Instead, practice exhaling when you are exerting effort (for example, as you extend your arms up when completing a chest press).

20-Minute Full Body Strength Workout for Beginners

Equipment needed: dumbbells

Warm Up (1 Minute)

• Arm circles (30 seconds)
• Extend your arms to the sides and make small circles forward and backward.
• High knees (30 seconds)
• While standing, lift one knee to your chest; lower and repeat with the other knee.

Workout (18 minutes)

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Each set should be performed three times.

Set 1 (With Weights)

• Weighted Squats
• Stand with your feet shoulder width apart and hold a dumbbell between your hands with your elbows tucked at your sides. Lower your hips to knee level, keeping your chest up, then stand back up.
• Bent Over Rows
• In a standing position, hinge forward slightly, with knees slightly bent. Hold dumbbells in each hand; elbows should be bent. Pull your elbows back toward your torso, then return to the original position.
• Standing Overhead Press
• Hold weights in each hand at shoulder height, press overhead, then lower slowly.

Set 2 (Bodyweight)

• Glute Bridges
• Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeeze your glutes, then lower back down.
• Plank
• Hold a plank position either on your knees or your toes, with arms fully extended.
• Push-Up
• From the plank position, either on your knees or toes, lower your chest toward the ground, then push back up.

Cool Down (1 Minute)

• Child's Pose
• Kneel on the floor, extend your arms forward and rest your forehead on the ground. Hold.

Looking for more workouts? JRNY offers on-demand, trainer-led strength training classes, including bodyweight, dumbbell, and kettlebell-based workouts. You can also find free strength training workouts on BowFlex's YouTube channel.

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