Body weight, weight-lifting, and strength training exercises to do at your home


Do you want to lose weight or build muscles without going to the gym? Then you will be pleased to know that it is possible to achieve this at home. How? By indulging in a few weightlifting and bodybuilding exercises.

You can perform these at home with dumbbells, body weights, or other small pieces of equipment. Not sure which one to perform at home? Try the ones listed below.


Push-ups are a great workout for building upper body strength. You can do it without weights or use dumbbells to perform them to tone your arms and upper body. However, a perfect form is necessary to reap the benefits of push-ups. It will be challenging for a beginner to start with dumbbells. So, they can use a simple variation of dropping the knees to the floor first to do push-ups. Gradually, they can increase their level to do push-ups without dropping their knees and then do it with dumbbells.

Running on the treadmill.

If you are investing in a few pieces of equipment for a home workout, go with a treadmill. It is the perfect equipment for doing cardio as well as building strength. Running or walking on it consistently for even 15 minutes can give you good results. It helps you lose weight, build muscles, and tone your body.


Squats are one of the most beneficial exercises as it works on the glutes and legs, two powerful muscles in your body. Squatting looks easy, but performing it incorrectly can cause knee pain and issues for you. Thus, mind your form, meaning when squatting, keep the butt pushed outwards, similar to when you sit on a chair. Without pressing your knees forward, use the thigh and hips muscles to push yourself up.

Mountain climbers

Another interesting workout to do at home is mountain climbing. It is a total body workout that helps build strength in the core, arms, legs, back, and heart. This exercise can put more pressure on your hands; if this happens, you can modify it to suit your needs.

Chest press

An easy weightlifting workout to do at home is the chest press. For this, you will need dumbbells, which you can buy from Lifespan Fitness according to your needs. Now, lay on the floor on your back, pick up your dumbbells, and press toward the ceiling. When performing this exercise, do it slowly with controlled movements while concentrating on the chest muscles. Take rest in between and do at least four sets of chest presses; increase the intensity gradually.

Overhead press

Overhead presses with dumbbells work your shoulders, targeting the front and middle deltoids. To perform this exercise, you should stand, ensuring your feet are flat. Hold the weight near your ear level and bend your elbows. Without arching your back, press the dumbbells up and over your head with your abs braced. Keep repeating until you can; doing four sets with 15-second breaks is best.


Planks work on your overall body and are a great workout to perform at home. For this, get into a push-up position, but instead of using your hands, use your elbows. Keep the body straight and hold this position for at least 30 seconds. Then, rest for a while and perform it again. Try to perform five reps of this exercise.


They are challenging, but they do an excellent lower-body workout if you can perform them correctly. It works your lower back, glutes, and hamstrings. To perform this exercise, stand with your feet hip-width apart. Then, hold the weights in front of your thighs.

Lower the weights from your hips to your back, flat on the floor, and shoulders back. Return to your original position and repeat for at least five sets.

Leg raises

Leg raises, a non-weight exercise, help build core strength without getting your feet off the floor. This workout is ideal for lower back pain. To do this, raise your legs and press your lower back to the floor while engaging your ab muscles. Stay like this for 30 seconds, rest, and repeat.

These weightlifting exercises use minimum weights and are easy to perform at home. However, if you are new to weightlifting or strength training, it is best to get some advice or work with a trainer at home. It will help you perform the exercises just right without hurting or injuring yourself.