Best Home Workouts for Strength Training 2025

Updated December 2025

Home workouts have become increasingly popular as more people look for effective ways to build strength without the need for a gym. With the right exercises, you can achieve significant results right in your living room. Here’s a list of the best home workouts for strength training in 2025, designed to help you get stronger, leaner, and healthier.

1. Bodyweight Squats

• Equipment Needed: None
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15-20 reps
• Calories Burned: Approx. 100 calories per 30 minutes
• Description: Stand with feet shoulder-width apart, lower your body by bending your knees, keeping your back straight, and return to standing.

2. Push-Ups

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: Approx. 100 calories per 30 minutes
• Description: Start in a plank position, lower your body until your chest nearly touches the ground, then push back up.

3. Dumbbell Deadlifts

• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approx. 150 calories per 30 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.

4. Plank Rows

• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 8-10 reps per side
• Calories Burned: Approx. 120 calories per 30 minutes
• Description: In a plank position with dumbbells, row one weight to your side while stabilizing your body with the other arm.

5. Lunges

• Equipment Needed: None or Dumbbells for added resistance
• Difficulty Level: Beginner to Intermediate
• Reps/Sets: 3 sets of 10-12 reps per leg
• Calories Burned: Approx. 100 calories per 30 minutes
• Description: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, and push back to the starting position.

6. Overhead Dumbbell Press

• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approx. 120 calories per 30 minutes
• Description: Stand or sit with a dumbbell in each hand, lift the weights overhead until arms are fully extended, then lower back to shoulder level.

7. Glute Bridges

• Equipment Needed: None or Resistance Band
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15-20 reps
• Calories Burned: Approx. 80 calories per 30 minutes
• Description: Lie on your back with knees bent, lift your hips towards the ceiling while squeezing your glutes, and return to the starting position.

8. Tricep Dips

• Equipment Needed: Chair or Bench
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: Approx. 100 calories per 30 minutes
• Description: Sit on the edge of a chair, lower your body by bending your elbows to a 90-degree angle, then push back up.

9. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Duration: 30 seconds on, 30 seconds off for 3 rounds
• Calories Burned: Approx. 150 calories per 30 minutes
• Description: Start in a plank position and quickly draw one knee towards your chest, alternating legs.

10. Resistance Band Rows

• Equipment Needed: Resistance Band
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approx. 120 calories per 30 minutes
• Description: Secure a resistance band at a low point, hold the ends, and pull towards your torso while keeping your elbows close.

Conclusion

These workouts are not only effective but also adaptable to your fitness level and available equipment. For those seeking personalized guidance and motivation, HipTrain offers affordable live 1-on-1 personal training sessions. Our certified trainers can help you tailor your strength training routine to meet your goals, all from the comfort of your home. Plus, our services are eligible for HSA/FSA, making it easier to invest in your health.