We know stepping into a gym can feel overwhelming, especially if you’re just starting your fitness journey. Maybe you’re not quite ready to join a class yet, or your schedule doesn’t allow for it right now. That’s totally okay! You can start strength training right from the comfort of your own home—no equipment required.
Whether you’re approaching perimenopause, menopause, or just looking to improve your overall health, incorporating strength training into your routine is a game changer. And the best part? You don’t need fancy gear to get started. Let’s talk about how you can build strength and confidence right at home.
Why Strength Training at Home Works
First things first—why should you start strength training? As your body goes through hormonal changes, especially around perimenopause and menopause, strength training can help preserve muscle mass, boost your metabolism, protect your bones, and improve your mood and energy levels.
But let’s take it one step at a time. Starting at home allows you to build strength at your own pace, in a space that feels comfortable and familiar.
Bodyweight Exercises: Your Best Friend
You don’t need dumbbells or machines to get strong. In fact, your own body weight can provide all the resistance you need to begin. Here are a few exercises that will help you build muscle, improve balance, and increase your overall strength—all without any equipment.
1. Squats
Squats are a powerhouse move for your lower body—working your legs, glutes, and core all at once. Here’s how to do them:
- Stand with your feet shoulder-width apart.
- Lower your body as if you’re sitting back into a chair, keeping your chest up and knees in line with your toes.
- Go as low as you can comfortably, then push through your heels to stand back up.
- Start with 2-3 sets of 10-12 reps.
Pro tip: If balance is an issue, hold onto a chair or countertop for support.
2. Push-Ups
Push-ups are amazing for building strength in your upper body and core. If the traditional version feels too difficult at first, try starting on your knees or against a wall.
- Begin in a plank position with your hands directly under your shoulders.
- Lower your body until your chest is just above the ground (or wall, or from your knees).
- Push back up to the starting position.
- Aim for 2-3 sets of 5-10 reps.
Pro tip: It’s okay to start small—just work on form and gradually build up your strength.
3. Glute Bridges
This is a great exercise for strengthening your glutes and hamstrings while giving your lower back some love.
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.
- Lower back down slowly.
- Do 2-3 sets of 12-15 reps.
Pro tip: To increase the difficulty, hold at the top for a few seconds before lowering.
4. Plank
Planks are fantastic for building core strength, and a strong core helps improve your posture, balance, and overall stability.
- Start on your forearms and toes (or knees for a modified version), keeping your body in a straight line from head to heels (or knees).
- Engage your core and hold the position for 20-30 seconds to start.
- Work your way up to longer holds as you get stronger.
Pro tip: Don’t let your hips sag—keep your body in one straight line the entire time.
5. Lunges
Lunges help build strength and stability in your legs while also working your balance.
- Stand tall with your feet hip-width apart.
- Step forward with one leg and lower your body until both knees form 90-degree angles.
- Push off your front foot to return to the starting position.
- Alternate legs for 2-3 sets of 10 reps on each side.
Pro tip: If you need help balancing, hold onto the back of a chair or counter for support.
Create a Simple Routine
Now that you know the basics, let’s put it together. Here’s a simple beginner-friendly workout you can do 3-4 times a week. It shouldn’t take more than 20-30 minutes, but it will leave you feeling stronger every time:
- Warm-up: March in place, arm circles, or pike to plank to stretch out, sit and reaches (5 minutes)
- Complete 3 sets of: 10 Squats + 7 Push-ups + 15 Glute Bridges + :20 sec Plank + 10/10 per leg Lunges
- Cool down: Stretch your legs, arms, and back (5 minutes)
Stay Consistent & Be Kind to Yourself
Getting started is the hardest part, but remember that consistency is key. You don’t need to work out for hours to see results—just a few minutes of focused effort each day can make a world of difference. And be kind to yourself! Strength training is a journey, not a sprint. Some days will feel easier than others, and that’s perfectly normal.
Ready for the Next Step?
Once you feel comfortable with these movements, you’ll have built a great foundation. At that point, you might want to consider stepping into a gym for more guidance or adding some weights to your routine. And when you’re ready, know that the doors to the gym are always open—I’d love to help you take your strength to the next level here at Torque
You’ve got this, and I’m cheering you on every step of the way! -Coach Amanda
