Best 10 Home Workouts for Strength Training 2025

If you're looking to build strength from the comfort of your home, 2025 offers a variety of effective workouts that require minimal equipment and can fit into any busy schedule. Here are the best 10 home workouts for strength training that you can incorporate into your routine today.

Updated January 2026

1. Bodyweight Squats

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 100 calories per 30 minutes
• Reps/Sets: 3 sets of 15-20 reps
• Duration: 15 minutes
• Description: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then rise back to standing.

2. Push-Ups

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150 calories per 30 minutes
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 15 minutes
• Description: Start in a plank position, lower your body until your chest almost touches the floor, and push back up.

3. Dumbbell Deadlifts

• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories per 30 minutes
• Reps/Sets: 3 sets of 12-15 reps
• Duration: 20 minutes
• Description: Stand with feet hip-width apart, hold dumbbells in front of your thighs, hinge at the hips to lower the weights and return to standing.

| Exercise | Equipment | Sets | Reps | Duration | |----------------------|-----------------|------|-------|----------| | Bodyweight Squats | None | 3 | 15-20 | 15 mins | | Push-Ups | None | 3 | 10-15 | 15 mins | | Dumbbell Deadlifts | Dumbbells | 3 | 12-15 | 20 mins |

4. Plank

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 100 calories per 30 minutes
• Duration: 3 sets of 30-60 seconds
• Description: Hold a push-up position with your body in a straight line from head to heels.

5. Lunges

• Equipment Needed: None or Dumbbells for added resistance
• Difficulty Level: Intermediate
• Calories Burned: Approximately 120 calories per 30 minutes
• Reps/Sets: 3 sets of 10-12 reps per leg
• Duration: 15 minutes
• Description: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

6. Bent-Over Rows

• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 180 calories per 30 minutes
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 20 minutes
• Description: Bend forward at the hips, hold dumbbells, and pull them towards your hips while squeezing your shoulder blades together.

| Exercise | Equipment | Sets | Reps | Duration | |----------------------|-----------------|------|-------|----------| | Plank | None | 3 | 30-60 sec | 10 mins | | Lunges | None/Dumbbells | 3 | 10-12 | 15 mins | | Bent-Over Rows | Dumbbells | 3 | 10-15 | 20 mins |

7. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 80 calories per 30 minutes
• Reps/Sets: 3 sets of 15-20 reps
• Duration: 15 minutes
• Description: Lie on your back with knees bent, lift your hips until your body forms a straight line from shoulders to knees.

8. Tricep Dips

• Equipment Needed: Chair or bench
• Difficulty Level: Intermediate
• Calories Burned: Approximately 120 calories per 30 minutes
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 15 minutes
• Description: Use a chair or bench, lower your body by bending your elbows, and push back up to starting position.

9. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150 calories per 30 minutes
• Duration: 3 sets of 30-45 seconds
• Description: Start in a plank position and quickly drive your knees towards your chest alternately.

10. Resistance Band Exercises

• Equipment Needed: Resistance bands
• Difficulty Level: Varies
• Calories Burned: Approximately 200 calories per 30 minutes
• Reps/Sets: 3 sets of 10-15 reps for various exercises
• Duration: 20 minutes
• Description: Use bands for exercises like chest presses, rows, and shoulder raises to target different muscle groups.

| Exercise | Equipment | Sets | Reps | Duration | |----------------------|-----------------|------|-------|----------| | Glute Bridges | None | 3 | 15-20 | 15 mins | | Tricep Dips | Chair/Bench | 3 | 10-15 | 15 mins | | Mountain Climbers | None | 3 | 30-45 sec | 10 mins | | Resistance Band | Resistance Bands | 3 | 10-15 | 20 mins |

Conclusion

Strength training at home doesn't have to be complicated or expensive. With these 10 effective workouts, you can build your strength without needing a gym membership. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Plus, our services are HSA/FSA approved, making it easier to invest in your health.