10 Strength Training Exercises for Women at Home Without Equipment

When you engage in strength training, the exercises don’t just affect your muscles. According to the American Council on Exercise (ACE), it can also have major effects on your physical health, such as reducing blood pressure, improving cholesterol, and reducing your risk of diabetes. Better yet, it can also improve your ability to perform daily activities, such as lifting boxes or moving household items – all because it improves your strength, coordination, and flexibility.

Traditionally, people strength train with dumbbells and barbells, which you’ll commonly find in fitness centers. But what if you don’t have access to a gym?

Luckily, you can still train at home and reap the benefits of regular strength training – without dumbbells or barbells.

How to Strength Train at Home

To work out at home without traditional equipment such as dumbbells or barbells, use bodyweight exercises to get strong. These are exercises you perform with your own bodyweight – a push-up, for instance.

In addition, you can also incorporate common weightlifting moves, such as overhead squats and deadlifts, by using household items you already own, including weighted water jugs or gym bags. This adds additional weight to the exercise, making it a strength training exercise that continuously challenges your muscles.

If you’re struggling with the same workout routines, look into Aaptiv. They have thousands of workouts available and are adding something new every week.

Items You’ll Need

Before you begin strength training, you’ll need to prepare your strength training items. Here’s what you need at a minimum to do these exercises:

  • An empty gym bag
  • Two empty water jugs
  • Dirt, sand, or kitty litter

Use the dirt, sand, or litter to increase the weight of the gym bag and the water jugs. Only fill them a little to start, since filling them up completely may make them too heavy. Once it becomes easy to do these exercises, you can increase the weight by filling them even more.


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