I met some former clients over the weekend and it was wonderful to catch up. One of them had two kids since she trained with me last and told me how she has her hands full with a full-time job and two toddlers. She also asked me this question “What are some strength-based exercises that I can try at home since I don’t get time to come to your studio as much as I would like to?”
My advice to her was to have a personal consultation with me so I can design a personalised training program which has a blend of a synchronous workout that requires a trainer’s presence while some asynchronous exercises that she can do at home on her own. I will also be developing a customised meal plan for her that meets her lifestyle as well as help her track her progress.
Talking to her made me realise that there are many women of her age that would have experienced a similar lifestyle change in the past five years. So, here I am, sharing some top tips on strength-based workouts for everyone who can benefit from them.
Being Fit & Strong
Being fit and strong goes hand in hand. This is the reason why I recommend strength-based exercises. Also, they are a great way to stay strong and healthy without having to leave the comfort of your own home.
Here are some of my favourite strength-based exercises that you can do at home:
Push-ups are a great bodyweight exercise that can help target your chest, shoulders, and triceps.
Squats are a great way to target your lower body and can help to build strength and tone your muscles.
Lunges are a great way to target your glutes, quads, and hamstrings.
Planks are an excellent way to help strengthen your core and increase stability.
Tricep dips are a great bodyweight exercise that can help to strengthen your arms.
Pull-ups are one of the best upper body exercises that can help to build strength and tone your muscles.
What You Can Do
You can try a combination of 20 sets of three of these exercises on alternate days, but you will benefit much more if you are guided by a trainer who can advise you on how much your body can take.
For clients who are unable to make it to the studio every day, I suggest the following:
- Book two weekly sessions at the studio, work out at home twice a week and go for a walk as many times in the week as you can.
- Book a weekly session at the studio and work out at home at least three to four times a week.
- Book online sessions where you can train with me from the comfort of your home via zoom.
For your exercise regimen to give you the desired results and be able to stick to reduced weight, you will need a customised meal plan that is based on your age, gender, weight, health needs and lifestyle.