post 5 Proven Strength and Conditioning Workouts at Home

5 Proven Strength and Conditioning Workouts at Home

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: December 28, 2023
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Strength and conditioning exercises require your muscles to contract against resistance. This resistance can be in the form of body weight, weight machines, medicine balls, resistance bands, or dumbbells.

As a fitness expert, I've spent countless hours researching and analyzing to put forward the most effective strength and conditioning workout that can be performed from the comfort of your own home.

The effectiveness of this workout is attributed to its demand for patience, endurance, and an unwavering work ethic.

Quick Summary

  • The best strength and conditioning exercises include push-ups, alternating leg raises, medicine ball squats, glute bridges, and Romanian deadlifts.
  • These exercises require minimal equipment, such as dumbbells, barbells, and medicine balls, and are performed against body weight.
  • According to the National Institute of Health, regular strength and conditioning workouts improve muscle strength, endurance, flexibility, and coordination, contributing to a better quality of life.
  • In my opinion, strength and conditioning workouts at home are a practical and effective way to maintain fitness, offering a convenient alternative to gym-based training.

5 Best Strength and Conditioning Exercises To Try at Home

Man doing strength and conditioning exercise

As a personal trainer, I recommend this list of the best resistance training exercises that you can easily perform at home with minimal equipment.

1. Push-Ups

Push-up exercises effectively strengthen your chest, shoulders, and arms, developing kinesthetic awareness and the ability to perceive entire body movements.

“We think of it as an upper body exercise, but it’s also working the core muscles and building coordination as well.”

- James Whitener III, Strength & Conditioning Coach

Follow these steps to perform this bodyweight exercise: 

  1. Begin in a plank position with your legs straight and aligned with your hips, knees, and ankles.
  2. Lower yourself towards the ground, stopping before your nose touches it.
  3. Ensure your elbows are close to your sides, and avoid flaring outwards as you lower yourself.
  4. Push yourself back to the starting position with your elbows bent at a 45-degree angle.
  5. Press your shoulder blades down and back towards your buttocks as you push up.

2. Alternating Leg Raises

Woman doing leg raises

Leg raises are crucial for building core strength.

They benefit office workers by opening up their hips, and athletes by preventing injuries and enhancing speed.

To perform a leg raise: 

  1. Lie flat on a mat or towel with your arms by your sides.
  2. Straighten your legs and place your left foot flat on the ground.
  3. Slowly raise your right leg 45 degrees off the ground, keeping it straight.
  4. Hold for a few seconds, then lower your right leg back down and position your right foot flat on the ground.
  5. Now, raise your left leg to 45 degrees off the ground without bending your left knee.
  6. Hold for a few seconds, then lower your left leg back to the ground.

Related: Leg Exercises for Weight Loss

3. Medicine Ball Squats

The medicine ball squat is an advanced variation of the unweighted squat that adds weight to increase lower-body challenge and core strength benefits.

Here's how to perform this power exercise: 

  1. Begin by holding a medicine ball in front of your chest with both hands while standing.
  2. Bend at your hips and sit back into a squat.
  3. Slowly lower your body until your thighs are parallel to the ground.
  4. Push through your heels to stand back up to your starting position.

4. Glute Bridge

Woman doing a glute bridge

As a trainer, I've found that regularly incorporating glute bridges into routines improves core stability, strengthens the glutes, and enhances form and function in other exercises for my clients.

To perform this move: 

  1. Lie on your back with knees shoulder-width apart and feet flat on the ground.
  2. Lift your hips while engaging your glutes and abdominal muscles.
  3. Squeeze your glutes at the top and hold for a few seconds.
  4. Lower your hips down slowly without releasing tension in your abs and glutes.

5. Romanian Deadlifts

The Romanian deadlift improves posture by anchoring your lats and using your hips for movement.

It also strengthens the connection between your upper body and lower body.

Follow these steps to perform it: 

  1. Begin with feet shoulder-width apart and a barbell placed in front of you.
  2. Hinge at the hips, and grip the barbell with both hands.
  3. Tighten your glutes, hamstrings, and core, and stand up straight, lifting the weight to your upper thighs.
  4. Squeeze your glutes and lock out your hips at the top.
  5. Lower the weight with a flat back and engaged core, keeping your knees slightly bent.

Why Is Strength and Conditioning Workout Important?

Woman doing a strength conditioning workout

A strength and conditioning workout is important since it improves physical function, prevents chronic diseases, enhances athletic performance, and increases metabolism.

According to the National Institute of Health (NIH), resistance exercises improve muscle strength and endurance, flexibility, balance, and coordination, all contributing to improved quality of life [1].

As noted by NIH, regular weight training and conditioning workouts have been associated with a decreased risk of chronic diseases such as type 2 diabetes and cardiovascular disease [2].

George Yang, founder of Oxygenark, suggests that when embarking on a strength and conditioning program, one needs to lay out attainable goals, introduce variety into his workouts, and enlist the support of his training partner to stay dedicated and savor the transformation.

What Equipment Do You Need?

The equipment you need for a strength and conditioning workout includes resistance bands, dumbbells, kettlebells, barbells, weight plates, and a pull-up bar which is highly recommended to complete your routine.

A gym or fitness facility may also have machines such as a high-quality cable machine or leg press.

Workout Instructions

Woman working out

I recommend following these workout instructions to maximize muscular strength through resistance training.

  • Warm up for 5–10 minutes with walking, and cool down with stretching.
  • Pay attention to your breathing, exhaling while working against resistance and inhaling while releasing.
  • Increase weight or resistance slowly to challenge muscles and engage in high-intensity interval training at least once every week.
  • Work all major muscles of your body two or three times a week with one full body workout or separate lower and upper body components.

Nutritional Strategies for Strength and Conditioning

For strength and conditioning training, nutrition and supplementation play a crucial role.

  • Pre-workout, focus on carbohydrates for energy and a moderate amount of protein for muscle support; a banana with a scoop of whey protein is ideal.
  • Post-workout, prioritize protein for muscle repair and carbs to replenish glycogen stores; a protein shake and a whole-grain sandwich can be effective.
  • Hydration is key, so drink water throughout the day, aiming for at least 2-3 liters.
  • Supplements like BCAAs aid in recovery, while creatine enhances strength and muscle mass.
  • Omega-3s are beneficial for reducing inflammation.
  • Always tailor your diet to your specific energy and recovery needs.


Can You Do Strength and Conditioning at Home?

Yes, you can do strength and conditioning at home with little equipment. Bodyweight exercises such as push-ups, squats, lunges, and resistance band workouts improve muscle strength and endurance.

How Do I Start Strength and Conditioning Workouts?

Start strength and conditioning workouts with bodyweight exercises and gradually increase resistance and intensity. Seek guidance from a certified personal trainer if needed.

Is Strength Training at Home as Effective as in the Gym?

Yes, strength training at home is as effective as in the gym if done correctly with proper technique, appropriate intensity, and progressive overload.


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