Love it or loathe it, there’s no dodging the benefits of resistance training for women. Week after week, new studies and headlines champion yet another reason to pick up a pair of dumbbells. Just last year, one US study suggested that committing to regular strength sessions could slow the ageing process by as much as eight years – a claim that understandably made headlines.
And that’s far from the only perk. Research has long linked resistance training with stronger bones, a more efficient metabolism, and a reduced risk of chronic disease. It pays off in everyday life, too. Whether you’re lugging shopping bags, tackling the stairs, or moving through a yoga flow, having more strength makes almost everything feel that bit easier.
Still, the gym isn’t everyone’s happy place, and that’s completely OK. If you find it intimidating, inconvenient, or simply too expensive, consider this your reminder that you don’t need to be queuing for the squat rack to build strength.
As our experts explain, you can make impressive progress with nothing more than a yoga mat, a couple of light weights, and a patch of living-room floor. So if you’re after a minimal-fuss, one-stop guide to strength training at home, you’re in the right place.
Looking for ready-to-go workouts? Check out the best strength training workouts, as chosen by a personal trainer. You can also explore our guides to the best strength training exercises and how to start lifting weights as a beginner.
Ready To Start Strength Training This Winter? Your PT-Approved Guide To Building Muscle And Tone
What counts as at-home strength training?
“At-home strength training is any form of exercise that uses resistance to help your muscles get stronger, and you don’t need a gym to do it,” says Third Space Master Trainer, Lucie Cowan. “It includes workouts using bodyweight, resistance bands, dumbbells, kettlebells, or even household items like filled water bottles. If you’re applying resistance to make your muscles work harder than they do in everyday life, it counts as strength training.”
Peloton Instructor Joslyn Thompson Rule echoes Cowan. “Bodyweight training is a great place to start, especially for beginners,” she adds, explaining that form should always be the priority, as it minimises injury risk and ensures the right muscles are being activated in each movement. “Once you are comfortable, you can start to add load through resistance bands and dumbbells, starting with the low resistance and building up from there.”
What are the benefits of strength training for women?
1. It removes intimidation barriers
If the idea of stepping into a gym feels overwhelming, you’re far from alone (fellow MC UK writer Georgia’s week of shy-girl workouts says it all). But as Cowan reminds us, the weight area isn’t the only place to build strength.
“Strength training doesn’t have to mean lifting heavy weights in a gym filled with machines,” she reassures. In fact, training at home can come with surprising advantages. “Training at home gives women a private, comfortable space to learn technique, build confidence, and progress at their own pace, without feeling watched or judged,” she says.
2. You can build muscle and boost metabolism
“Strength training increases lean muscle, which helps improve metabolic health and supports long-term weight management,” says Cowan. Research backs this up, with one study finding that ten weeks of regular resistance training increased resting metabolic rate by 7% and boosted lean muscle mass by an average of 1.4kg.
3. It supports hormone health
During menopause, muscle mass and bone density naturally decline – a shift that affects longevity, injury risk, mood and energy levels. “Strength training helps to counteract these natural drops,” explains Cowan, adding that regular resistance work is also linked to “improved mood and energy levels.”
4. Strength training improves everyday strength
As we mentioned earlier, strength training pays dividends beyond the workout itself. “You’ll start to notice that everything, from carrying groceries to climbing stairs and lifting kids, becomes easier and less taxing,” says Cowan.
5. Home training is more convenient
The best fitness routine is the one you can actually stick to – and for many, that means having the option to train at home. Muscle-building and joint protection rely on consistency, not the occasional session. “With no additional time required to commute to and from the gym, home resistance training is great for those who are time poor,” says Thompson Rule.
6. It reduces injury risk
If you love running, dancing, Pilates or yoga, incorporating strength work is non-negotiable. “Strengthening muscles and connective tissues protects joints and lowers the chance of injury both in workouts and in daily movement,” explains Cowan.
Who is at-home strength training best for?
There’s really no one who can’t get involved with at-home strength training – and that’s exactly what makes it so accessible. Still, as Cowan explains, there are certain groups who may find it particularly beneficial.
- Beginners who want a safe, low-pressure space to learn proper form
- Busy women juggling work, childcare or caregiving responsibilities
- Anyone who feels intimidated by gyms and prefers to build confidence privately
- Women navigating perimenopause or menopause, who may appreciate a controlled temperature, added privacy and the freedom to train when their energy is highest
- People on a budget, who want to build strength without committing to pricey memberships or equipment-heavy studios.
Are there any risks to at-home strength training?
As with any form of exercise, there are potential risks, and when you’re training at home without a coach present, being mindful of your own technique becomes even more important. “Poor form leads to niggles, and potentially full-blown injuries,” says Cowan.
To minimise this, she recommends “starting with bodyweight or light resistance, progressing gradually, and using mirrors or video guidance to check technique.” It’s also crucial not to rush your progression. “Don’t be tempted to do too much too soon,” she adds. “Follow a structured plan and increase difficulty slowly, as this allows your body time to adapt to your training.” Rotating exercises every few weeks can also help ensure you’re not missing any major muscle groups or overloading one in particular.
Warm-ups and cool-downs are another area where at-home exercisers can slip up, especially when you’re moving straight from your desk to your living room floor. But skipping them is a fast track to aches and strains. “Spend three to five minutes doing mobility and activation exercises before you start, and include a short cool-down at the end,” suggests Cowan.
A PT’s favourite at-home strength exercises:
To help you get started, Cowan shares the simple, equipment-light moves she recommends most for building strength at home, whether you’re a total beginner or looking to progress.
1. Bodyweight movements
“Movements like squats, lunges, press-ups, glute bridges or planks build strength even without additional load,” says Cowan. “A move like a squat is incredibly functional – you’ll feel the benefits every time you stand up, climb stairs, or lift something, whilst something like a press-up is scalable. You can start with wall push-ups and progress to full reps on the floor, strengthening your chest, arms and core without equipment.”
2. Resistance band work
“This challenges the muscles with light but effective resistance,” says Cowan, who suggests moves such as glute bridges or hip thrusts, which “build strong glutes, support posture, lower back health and overall power.”
3. Dumbbell or kettle bell exercises
When you’re ready, investing in a few small pieces of equipment can really accelerate your progress. “Deadlifts with a dumbbell or kettlebell are one of the best full-body strength movements, targeting the posterior chain and teaching proper lifting mechanics for daily life,” says Cowan.
They’re great for upper-body work, too. “Something like a dumbbell row is vital for posture and upper-back strength, especially for women who spend long hours at desks,” she adds.
Shop MC-UK approved home strength essentials now:
Ecostretch Short Jumpsuit
We love a workout one-piece here at Fashion’s DIgest UK, and this one from Reformation is a firm favourite. Super soft, stretchy and supportive, we particularly love the way the square neckline elevates the look.
MuscleSquad Hex Dumbbells
Dumbbells are a great full-body piece of kit for building muscle, strengthening and toning at home. These easy-to-grip Musclesquad ones come in a range of weights for any fitness ability, from 4kg to 20kg.
How often should I strength train?
Building strength training into your routine doesn’t have to take over your life, and it can easily be mixed in with other types of movement you already enjoy. “Two to three sessions a week is ideal for beginners,” says Third Space Master Trainer Lucie Cowan. “You can combine this with one to two cardio sessions and a Pilates or Yoga session to support flexibility, core strength and recovery.”
You don’t need hour-long workouts, either. “If you enjoy longer sessions, 40–45 minutes works well,” says Cowan, “but 20 to 30 minutes is enough to build strength effectively when you’re focused and consistent.”
If you’re looking to progress more quickly, three to four strength sessions a week are safe, provided you balance them with other types of training. “Blending strength training with other forms of movement gives you a balanced, well-rounded routine which supports heart health, muscular strength, mobility, and overall wellbeing, without overloading any single system,” she says. “The key, ultimately, is consistency – your body responds better to regular weekly training than occasional long or intense sessions.”