Bare Minimum Strength At Home Workout

Know you should be strength training, but only want to do the bare minimum at home?

This one’s for you.

When it comes to strength training, more is not always better. And, you really do have to complete a minimum “volume” of work each week in order to see some progress.

That being said, my preference is that all women strength train three times every week, following what’s called a “split” program. This means that each of the three workouts are different, addressing different muscles and movement patterns. Now, that’s ideal. Each workout would include around 24 total sets of exercises, addressing all of the major muscle groups of your body, split up amongst the three different workouts.

If you want to truly transform your body through strength training, three to four workouts per week is ideal.

While three to four strength workouts are ideal, I know that you may not have the time or interest in that much time in the gym. You know that strength training is critical to your health and the only way to change your body, but are only able to fit in two workouts per week.

Any strength training is better than none. You can still reap great benefits with as little as two strength workouts per week.

This Bare Minimum Strength Workout is the perfect option for you and will help you…

  • Improve neuromuscular facilitation
  • Make modest improvements in muscular strength
  • Improve stability and strength around joints
  • Combat stress and elevated cortisol levels
  • Create a solid strength foundation to build upon in the future

Be sure to check out the video tutorials below!

The Bare Minimum Strength at Home Workout

  1. Below you will see the video tutorials for workout days A and B (toggle the window to make all videos visible)
  2. Perform a 5-10 minute warm up prior to beginning the workout. Check out my Perfect Warm up video HERE.
  3. Complete 3 sets of each exercise with 30-60 seconds rest in between each set.
  4. Aim for 10-12 reps for each set, using a weight load where the last two reps are hard.
  5. Complete all 3 sets of an exercise before you move on to the next exercise. This is called a “straight set” protocol.

Day A

Day B

 

 

6 replies
  1. Shireen
    Shireen says:

    Hey Holly thanks for this. It’s the kick I needed to start again. I’ve been procrastinating getting to the gym as I’ve gained a lot of weight in the past couple years. I was super fit a few years ago with help from Lift to Get Lean and am ready now to take charge again. Day 1 done. Onwards and upwards!

    Reply
    • Holly Perkins
      Holly Perkins says:

      Wahoooo, this is awesome Shireen! Day 1 is always a good day. It doesn’t matter where you are, where you’ve been; what matters is that you get back up and keep going again and again, if you have to. Good for you. Yes, onwards and upwards!

      Reply
      • Shireen Mears
        Shireen Mears says:

        Day 2 in the bag. Great stuff thanks again. One question. Can the deadlifts be done with a bar? I have one at home. Just no squat rack.

        Reply

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