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.
- Regular training decreases the risk of chronic diseases and improves muscle strength, endurance, flexibility, and coordination, enhancing the quality of life.
5 Best Strength and Conditioning Exercises To Try at Home
Here is a list of the best resistance training exercises you can perform at home with little 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:
- Begin in a plank position with your legs straight and aligned with your hips, knees, and ankles.
- Lower yourself towards the ground, stopping before your nose touches it.
- Ensure your elbows are close to your sides, and avoid flaring outwards as you lower yourself.
- Push yourself back to the starting position with your elbows bent at a 45-degree angle.
- Press your shoulder blades down and back towards your buttocks as you push up.
2. Alternating 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:
- Lie flat on a mat or towel with your arms by your sides.
- Straighten your legs and place your left foot flat on the ground.
- Slowly raise your right leg 45 degrees off the ground, keeping it straight.
- Hold for a few seconds, then lower your right leg back down and position your right foot flat on the ground.
- Now, raise your left leg to 45 degrees off the ground without bending your left knee.
- 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:
- Begin by holding a medicine ball in front of your chest with both hands while standing.
- Bend at your hips and sit back into a squat.
- Slowly lower your body until your thighs are parallel to the ground.
- Push through your heels to stand back up to your starting position.
Also Read: Best Medicine Ball Exercises
4. Glute Bridge
Regularly doing glute bridges improves core stability, strengthens the glutes, and enhances form and function in other exercises.
To perform this move:
- Lie on your back with knees shoulder-width apart and feet flat on the ground.
- Lift your hips while engaging your glutes and abdominal muscles.
- Squeeze your glutes at the top and hold for a few seconds.
- 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:
- Begin with feet shoulder-width apart and a barbell placed in front of you.
- Hinge at the hips, and grip the barbell with both hands.
- Tighten your glutes, hamstrings, and core, and stand up straight, lifting the weight to your upper thighs.
- Squeeze your glutes and lock out your hips at the top.
- Lower the weight with a flat back and engaged core, keeping your knees slightly bent.
Why Is Strength and Conditioning Workout Important?
A strength and conditioning workout is important since it improves physical function, prevents chronic diseases, enhances athletic performance, and increases metabolism.
Resistance exercises improve muscle strength and endurance, flexibility, balance, and coordination, all contributing to improved quality of life [1].
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
To maximize muscular strength through resistance training, follow these workout instructions.
- 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.
FAQs
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.
Final Thoughts on Strength and Conditioning Workout
Strength and conditioning workouts can be intense and taxing on your body. They require optimal nutrition to help you recover and build muscles effectively. That's where protein powders come in.
They're an excellent solution for those who struggle to get enough protein through whole foods alone. After extensive research and testing with my clients, we’ve found that the following powders consistently deliver high-quality results for optimal muscle recovery:
Get one you like to power through your strength and conditioning workout at home.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7697352/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/
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