Building Strength at Home: Equipment-Free Workouts

• 6 min read • Category: Home Training

Effective home workouts

Principles

Use full range of motion, progressive overload, and tempo control. Add sets/reps, reduce rest, or use harder variations over time.

Minimal Equipment

Resistance bands, a pull-up bar, and a backpack for load go a long way. Prioritize push, pull, squat, and hinge patterns.

Sample Routine

  • Squat or split squat 3x8–12
  • Push-up 3xAMRAP
  • Hip hinge (RDL/hip thrust) 3x10–12
  • Row or pull-up variation 3x6–10
  • Core finisher 5–8 minutes