8 At Home Beginner Workouts To Build Strength

Make your home workout time count with this eight at home beginner workouts to build strength. These workouts are easy to start and focused for women.

I used to be terrified of weights.

The dumbbells in the gym were just nicely stacked items that appealed to my sense of organization. The weight machines were complete foreign objects that resembled some medieval torture devices.

That is until I finally wised up and stopped running 20 miles every weekend and began lifting those well organized dumbbells using P90X.

Suddenly that pooch I could not seem to get to budge was gone. The frustration I had about not having any arm muscle definition disappeared. My utter fear about using weights in front of other people was over.

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As a personal trainer, and now complete lover of strength training, I know how important having easy at home beginner workouts to build strength truly is. Each of these eight workouts includes moves that you can do with a bit of confidence while focusing on your core stability, cardiovascular conditioning, and muscle building.

When you try each of these workouts, do not be afraid to use heavier weights than you think you can. Using five pound dumbbells is fine if that feels challenging to you, but if those feel light, bump up your weights to see what you can really do. Those heavier weights is where the true strength building and muscle tone happens.

I do all of my workouts at home using a set of Bowflex Adjustable Dumbbells. I absolutely love them because they go from 5-55 pounds, so both Rob and I can use them and we do not need a whole mess of weights around the house.

Take your time with these workouts. Try the moves. Lose your balance. Feel awkward. Power through.

The confidence and strength you are looking for is just a few semi-awkward workouts away. Those weights in the corner of your basement do not have to keep gathering dust, but instead be your own organized equipment.

Before you dive into these workouts, please know that these are just suggested workouts. You need to do what is best for your body and modify these workouts as needed.

To see real results from your workout time, you need a structured workout plan that increases your cardiovascular fitness levels, improves your core stability and balance, and builds your strength to the point of tone.

The six week Full Body Tone Routine is the workout plan that encompasses those focuses and takes the guesswork out of your workouts.

Start your Full Body Tone Routine with just a set of dumbbells here.

Beginner Walking Workout

I adore this workout when I am getting back into running or am craving some low impact cardio. Intervals are when you go fast for a time and then slow for a time. They encourage you to get your heart rate up rather than just walking at the same pace.

You can adapt this workout to other cardio modes like cycling, elliptical, or swimming. The goal is to raise your heart rate in an interval fashion to help improve your cardiovascular function and make your heart more efficient.

Simple Arm Workout

This workout is in video form on Instagram.

A simple arm workout that is perfect when your legs are fatigued, when you are short on time, or when you just want to work on simply toning your shoulders and back.

Complete eight reps of each move for a total of four rounds. Make sure you warm up and cool down. You can snag a free warm up and cool down guide here.

• Side Lunge with Upright Row
• Lawnmowers
• Push Ups
• Wide Flys
• Bench Press

Three Round Strength

You can see the flow of each of these moves here.

All the stuff behind me in this video is our entire house of things in my in laws garage in Minnesota. We were in the middle of our move from Colorado and were house hunting.

You will reach your weight loss goals so much faster by lifting weights. Simple moves, like these, can be tremendously effective as part of your workout plan. Keep it simple!

Complete eight reps of each move for a total of three rounds. Do not be afraid to go heavy!

• In and Out Bicep Curls
• Lawnmowers
• Y Presses
• Pulse Lunges
• Squat Presses

Biceps and Back Blast Workout

Those who have worked with me before know that I love combining weight lifting workouts with cardiovascular conditioning in the form of sprints or simple plyometrics.

This workout is no exception with two back and bicep exercises followed by a plyometric move.

If the plyometric move (the jump move) is too hard on your body, skip the jump motion, but complete the motion of the move. For example, with jumping jacks, step each leg out one at a time and lift your arms over you head without the jump.

Sunday Morning Get It Done Workout

This workout was done on Facebook live in our dingy Colorado basement.

Again, I love that combination of cardio work with strength work. I find that it keeps me really motivated and mixes up the workout in a fun way.

Set 1: Complete eight reps of each move for 3-4 rounds.
Overhead Push/Pull
Lawn Pulls
Bench Press
Back Flys

Set 2: Complete 10 reps of each move for 3-4 rounds.
Squats
Balance Lunges (each side)
Side Walks (each side)

Set 3: Complete 12 reps of each move for 3 rounds.
Jumping Jacks
Heismans
Squat Jumps
Stance Jacks

Gentle Pelvic Floor Strengthening

After William was born, I had some serious pelvic floor issues that needed addressing before I could even consider weight lifting again let alone running. This pelvic floor workout was my go to.

With Hazel, I am having fewer pelvic floor issues, but still need to strengthen the area and have consistently done this easy workout on the floor surrounded by the kids playing around me at least three times a week.

Whether you are recently postpartum or have weak pelvic floor muscles, this workout will benefit you greatly. Think no more peeing when you sneeze or not being able to fully wait until you get to the bathroom!

Core Stability Workout

As women, core and pelvic floor need to be some of our top priorities when building strength. That means doing specific core work and stability work to train our muscles. This workout covers that.

With core focused moves and balance moves for all those little muscles our core works so hard to keep upright, these sets fit the bill.

Pyramid Count Up

This workout is in video form on Instagram.

This Pyramid Count Up Workout is actually one of my favorites to do with the kids around because it is easy to leave it to give out a snack or refer the sibling fights and come back to it.

Each move in this workout helps build strength and balance. It is one that will seem a bit simple and then leave you feeling sore the next day.

Complete 12 reps of each move. Start with move 1. Then move 1 and 2. Then move 1, 2, 3. Continue this pattern until you have completed all moves two times through.

• Full Sit Ups
• Bicep Curls
• Throw the Ball
• Balance Lunge with Weight Circle
• Glute Bridge
• Reverse Grip Rows
• Squat Press
• Plie Squat with Raise

While these workouts are a great starting point to build your workout routine, having a comprehensive workout plan that focuses on building cardiovascular strength so you can chase after your kids and strength moves so you can lift your kids and carry all the groceries in one trip is how you are truly going to see changes in your fitness and your health.

Start your six week Full Body Tone Routine to take the guesswork out of your workout time and let yourself finally see the results you have been wanting.

Get your Full Body Tone Routine here.