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12 Best Strength Training For Home: Exercises + Diet Plan

Full body strength training workout. Almost everyone wants a good body, but unfortunately, most men and women are not brought into the world with a perfect body.

For an attractive figure and a muscular body, you will have to create this yourself by taking action and starting with strength training.

In this article, you will learn why strength training is good for you and which exercises you can do at home to quickly build muscle mass. Read on and you will find out - full-body strength program

In this article, I will cover the topic of strength training and you will learn, among other things:
  • The health benefits of strength training
  • What are the best home exercises for strength training
  • How to quickly build muscle mass as a beginner
  • Why diet is just as important as exercise
  • How strength training can help with weight loss

What is strength training?

A strength training program is a method of training that uses external resistance or weights to increase strength, anaerobic endurance, or muscle mass.

Undoubtedly, the first thing that comes to mind when I talk about the benefits of strength training is a muscular body, a six-pack, firm buttocks, or impressive biceps. Of course, these can be important reasons.
Strength training and amateur bodybuilding not only help create a fit and toned body, they also ensure a fit mind.

Strength training for beginners

Before I start with why it's good for you, I want to make something clear, because people sometimes have the wrong idea about strength training.

The biggest misconception most people have is that you shouldn't do strength training because it will make you stiffer and heavier.

This is probably because these people often associate with professional bodybuilders and these individuals see them as stiff and heavy.

Bodybuilders may be heavy because of their muscle mass, but they are certainly not stiff. Just take a look at a bodybuilding competition, you will see that the participants are certainly not stiff.

However, as a beginner you will never get the amount of muscle mass of a bodybuilder, so you don't have to worry about that. Strength training can actually make you more flexible if there is enough variation in your exercises.

The thought that you will become overweight is also not true, because you are not a lot more muscular from one day to the next. As a beginner, you may be able to build muscle quickly, but over time this becomes more and more difficult.

The health benefits of strength training

There are a number of reasons why I recommend strength training to healthy adults (both men and women).

Firstly, you will look better because you will become more muscular and drier (lower fat percentage).

An attractive and fit figure contributes to more self-confidence and is good for health.

Some people start strength training for other reasons. They find it important to be able to deliver more power. The stronger your muscles and the more forcefully they contract, the faster you will run, the higher you will jump, the farther you will throw, kick, and the harder you will hit.

Just look at American Football. Performance in this sport has improved tremendously in recent years. Twenty years ago, for example, the average American Football player weighed 110 kilograms and took 5.2 seconds to cover 40 meters.

At that time it was assumed that it was the fastest possible, but nowadays a player of the same weight does this in 4.4 seconds.

In the field of football, you can see that people are more involved in strength training. Compare the game from the seventies with that of today and you will see that the game has become much faster, more explosive, and more powerful.

But there are many more health benefits of strength training. Any healthy adult can reap many benefits from strength training. - best full body strength workout

Shall I list them for you?

Getting and Maintaining Strong Bones

By doing regular strength training, your bones become stronger. In medical terms, this is called 'bone density. Especially at the points where the muscles are attached, the bones become much stronger.

You notice the great advantage of this not only during the training sessions but especially at a later age: With stronger bones, you have much less chance of breaking bones as a result of osteoporosis.

Reduces the risk of type 2 diabetes

You are much less likely to get diabetes tipe 2. Not only because you will have no or less trouble from being overweight, but because your body responds better to insulin. It is not the sugar itself that will cause insulin resistance, but the insulin (as a result of the sugar) that causes these problems.

Positive influence on your blood pressure and cholesterol

Strength training, according to a number of recent studies, clearly has a positive effect on your blood pressure and cholesterol. Actually, this applies not only to strength training but to most forms of sports.

Strengthening a weak (lower) back

Because your muscles become stronger, especially the muscles that run around your body, you have much less back pain. These same muscles also help you to remain mobile for longer later in life. Your posture also remains much better later in life: You do not collapse and you do not walk bent over.

Because you deal with your body more wisely, you will automatically adopt a better posture. And it is precisely that posture that helps to reduce the burden of minor disorders in your joints and bones.

Nutrition is just as important as exercise

So you build muscle by training.

Most people do this in the gym, but you can also train at home with the right equipment (dumbbells, bench).

There are plenty of exercises to do full body strength training at home.

But you will not create your ideal body with strength training alone. You will have to think about your eating and drinking pattern, because junk food and a drink may be so delicious, but if you consume this too much, you will never lose weight.
Heavy training only helps if you also eat well and healthy, otherwise all that hard work in the gym has been for nothing. After an intensive workout, your muscles are ready for recovery. This can only be achieved with a healthy diet and sufficient rest.
Because you burn a lot of calories with strength training, you will automatically lose weight if your diet is healthy. Beginners, in particular, see their muscle mass gradually increase over a short period of time when they start strength training.

The most important thing for your body is that you get healthy food with enough high-quality proteins on a daily basis, as these are important in building and repairing your muscles.

The best high-protein foods that you can eat to get your protein are eggs, fish, chicken, turkey, and dairy products like milk and cottage cheese.

What you want to eat as little as possible are refined carbohydrates. Most nutrients and fiber have been removed from refined (simple) carbohydrates. That makes food with this type of carbohydrate extremely unhealthy. For that reason, they are also considered empty calories.

Refined carbohydrates are digested quickly by the body, meaning they cause rapid spikes and dips in your blood sugar levels. In response to this, the pancreas releases the fat-storage hormone insulin. Insulin helps store glucose in your body cells.

Food sources that are high in refined carbohydrates are:
  • Wheat flour
  • White bread
  • White rice
  • Pastry
  • Soft drink
  • Snacks
  • Pasta
  • Sweets
  • Breakfast cereals
  • Added sugars
Eating this type of food every day makes losing weight almost impossible.

Eating refined carbohydrates is also linked to an increased risk of many diseases, including obesity, cardiovascular disease, and type 2 diabetes (  source ).

It can happen that you want to reward yourself with something tasty after a good workout. Many people quickly think of a snack such as chips or something like candy. Try to prevent this by bringing something healthy beforehand, such as an apple or protein shakes and protein powders.

In addition to eating, drinking is of course also very important. Try to drink at least 2 liters of water a day. On the days that you train, this will probably not be a problem, because with a good workout alone you quickly use a liter of water, but on the days that you don't train you can sometimes forget this.

With healthy food and drinks, your strength training will have more results, but if you want more, you can also start thinking about using supplements and protein shakes to get extra energy and absorb nutrients.


One legal supplement that goes well with strength training includes creatine. It is perhaps the most widely used supplement worldwide and is used in the sports world by athletes of all kinds of sports.

What creatine does is that it gives your muscles even more energy and because of this you will be able to demand more from your muscles during strength training.

You will soon notice that thanks to creatine you can train longer and harder. You get tired less quickly and recover faster. The weight that you can control well will increase.

In principle, creatine is therefore fine to use for strength training, but consider it only as an aid. It only works if you actually finish your workouts. If you take the supplement without using weights, you will quickly gain weight.

12 Full body workout muscle and strength

You can do the strength training exercises at home with dumbbells, barbell bars, and body weight.

Don't have dumbbells or barbells at home? No disaster, then you just train with your own body weight.

The only downside to that is that you have to adjust the difficulty (resistance) of the exercise monthly to make sure you're making progress. If you want to train at home, I recommend a set of adjustable dumbbells that don't take up much space.

If you want to work with the equipment, you usually have to go to a gym. Of course, you can buy a (multifunctional) device yourself, but that costs a lot of money and especially a lot of space.

The great advantage of training with equipment lies in the fact that you can easily change weights and that your body is kept stable by the equipment.

It is certainly not the case that you have to make a choice. Your training schedule often consists of a combination of all of the above. In particular, the combination of bodyweight training, free weights, and barbell bars are very effective.

Now let's start with the exercises:

#1: Bench dips

For this exercise, you need to place a bench, chair, or box behind your back and in front of your legs.

Performing the exercise:

  1. Lean your hands (shoulder width) behind the chair and place the heels of your feet on the other chair. This is your starting position.
  2. Slowly lower your body by bending your elbows as low as possible.
  3. Keep the elbows as close to your body as possible during the movement. Your forearms should always point downwards.
  4. Use your triceps again to lift yourself up to the starting position.
Strength Training For Home - Bench dips

#2: Pull-Ups

Pull-ups can be done in two different ways.
The wide grip pull-up: you hang from a bar with your hands (more than shoulder-width apart).
Pull yourself up until your chin is above the bar and lower your body in a controlled manner.
With the chin-ups you do the same movement, only the grip is different. Your palms are facing your face.

PULL-UPS ,full body strength workout at home

#3: Crunches

Performing the exercise:
  1. Lie with your back on the floor. Using a mat (or carpet) is more comfortable.
  2. Bend your knees with your feet flat on the floor.
  3. Cross your arms in front of your chest or put them behind your head. Your head and neck should rest on your hands.
  4. Raise your shoulders toward the ceiling and keep your abs tight.
  5. It's important not to lift your entire back off the floor as this can cause back pain and won't help you get a six-pack.
Crunches, muscle and strength full body workout

#4: Bent-over row

The bent-over row is in my opinion one of the most effective exercises for a muscular and broad back. You do need a barbell for it.

Performing the exercise:
  1. Place your feet shoulder-width apart and toes pointing forward.
  2. Bend your knees slightly and arch your back until it is almost parallel to the floor.
  3. Now lift the barbell and keep your chest up as you make the move.
  4. Make a rowing motion toward your waist.
  5. Hold the barbell against your waist for a second or two and return to the starting position.
  6. Make sure that your back is tense while making the move.
Bent-over row, full body workout muscle and strength

#5: Jumping jack

Performing the exercise:
  1. Stand upright.
  2. Keep your arms at the sides of your body and stand with your feet shoulder-width apart.
  3. Jump and move your hands toward the top of your head.
  4. As you jump and raise your arms, spread your legs wide.
  5. Return to the starting position.
Jumping jack, full body strength training workout

#6: Standing Military Press

Performing the exercise:
  1. Stand up straight.
  2. Feet shoulder-width apart.
  3. Grab the barbell and lift it above your head.
  4. Slowly lower the barbell toward your throat as you inhale.
  5. Push the bar back to the starting position and exhale.
  6. Repeat the exercise.
Standing Military Press, beginner strength training program

#7: Barbell curl

Performing the exercise:
  1. Stand up straight while holding a barbell at shoulder width.
  2. The palms are facing forward and the elbows should be against your body.
  3. Keep your upper arms still and slowly lower the weights down.
  4. Continue until your biceps are fully stretched.
  5. Lift the barbell to the starting position.
Barbell curl, full body strength training

#8: Planking

Performing the exercise:
  1. Stand on your hands and feet.
  2. Place your hands directly under your shoulders as if to perform a push-up.
  3. Put your toes on the floor and squeeze your glutes to stabilize your body.
  4. Your head should be in line with your back.
  5. Hold the position for at least 20 seconds.
Planking, full body strength workout

#9: Push-ups with feet elevated - decline push-up

Performing the exercise:
  1. Place your toes on a flat bench and your arms directly under your shoulders.
  2. The higher the height of the flat bench, the more resistance you get.
  3. Lower until your chest almost touches the floor.
  4. Press your upper body back to the starting position.
decline push-up, full body workout muscle and strength

#10: Deadlift

Performing the exercise:
  1. Place your feet hip-width apart against the bar and grab the bar with your hands.
  2. Inhale, lower your hips and bend your knees until your lower legs touch the bar.
  3. Lift the bar and push your shoulders back until you are fully upright.
  4. Slowly lower the barbell back to the starting position (to just below your knee).
DEADLIFT, best full body strength workout

#11: Squat

Performing the exercise:
  1. Stand straight and with your feet wider than shoulder-width apart. Crawl under the barbell rack and gently place the bar on your neck by extending your feet.
  2. Bend your hip and knees until your thighs are parallel to the floor.
  3. Press your butt back while performing the exercise.
  4. Now return to the starting position in a controlled manner.
Squat, strength training at home for beginners

#12: Dumbbell chest press

This exercise will help you build pecs at home.

Performing the exercise:
  1. Sit on a bench and place the dumbbells on your thighs.
  2. Using your thighs, lift the dumbbells up and lie with your back on the bench.
  3. Keep your arms straight and the dumbbells at chest level (wrists pointing forward)
  4. The dumbbells should be just to the sides of your chest and your upper arm and forearm create a 90-degree angle.
  5. Lower your arms into an L-shape (elbows should go to the side of your body)
  6. Tighten your chest muscles well and then push the dumbbells back up.
Dumbbell chest press, best full body strength workout

How to build muscle mass as a beginner with strength training

What happens to your muscles during strength training?

Without getting too technical, I would like to explain to you what exactly happens in your body when you start strength training.

The moment you do your exercises, your muscles are damaged a little bit. Not right at the beginning, but right at the end of the session, when you almost literally have to squeeze the last repetitions out of your body.

It's these last reps that "damage" your muscles the most, causing the most tears in your muscles. This may sound very scary, but it's not that bad.

After you have finished training, eat well and relax, perhaps sleeping. And it is during this period that your body will repair the small tears in the muscles. The muscles are also made a little stronger in those places so that the muscles are better prepared for the next 'attack'.

In this way, your muscles become a little bit stronger and bigger every time, so that you can put more and more stress on your muscles with each workout. In addition, in the same process, the bones are strengthened in the places where the muscles are attached. This is necessary to be able to handle a heavier load.

In the beginning, this will all be relatively easy and fast, but as you progress this process will slow down. To continuously stimulate your muscles, you will have to train increasingly harder and alternate your exercises to see monthly progress.

Keep this in mind when you start strength training

If you are really a beginner, I can imagine that all this information is a lot. You get the oppressive feeling that you don't know where to start. Although I can imagine that very well, it is still simpler than you might initially think.

I advise you to pay a no-obligation visit to the gym in your area. Especially if you don't know whether you should gain muscle mass or if you can lose weight first with a healthy diet.

In many cases, they can also give you clear advice on how to get started and what your training schedule might look like. They also help you learn the correct body position while performing the exercise. This is important as a beginner

This is then adjusted to your current physique and condition. It is also important to indicate what you would like, and in what time frame.

Please note that this is all in all reasonableness: Better to take it easy, and sustainably grow muscles in a healthy way, than wanting too fast and giving up again after a month! Also Read: triceps workout for beginners at home
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