6 Simple Strength Training Moves at Home

“Man should bear in mind and ponder over the Greek admonition: Not Too Much, Not Too Little.”

– Joseph Pilates

We have posted 6 simple strength training moves for you to practice in the comfort of your own space.  You will need an empty wall space, some weights (cans of soup or filled water bottles).  Let’s get started!  

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Partial Squat & Half-Squat Against a Wall

  1. Best to do these squats barefoot but if you feel you’re slipping put your shoes on for better traction.
  2. Begin standing up, using a chair for support.
  3. Bend your knees as far as you comfortably can without having your knees pass your toes, then return to the starting position.
  4. Repeat movement for 1 to 2 minutes to build strength and stamina.  
  5. Keep your eyes on the horizon instead of looking down to the floor.  If you look down you go down. 
  6. Extend your arms out and keep arms at shoulder height to work your shoulders at the same time.   
  7. For a more advanced version try the half-squat against the wall: perform this against the wall and bend your knees to almost 90 degrees as if you were sitting on an invisible chair.
  8. Repeat 3 to 5 sets.  

Wrist Curls

  1. Place your forearm on a chair’s armrest with your hand hanging over the edge.
  2. Hold a weight with your palm facing upward.
  3. Slowly bend your wrist up and down, then repeat 10 times.
  4. Switch sides, and perform 10 reps with your other hand. Repeat one more set of 10 on each side.
  5. Note if you have any sharp neural pain do the motion without any weights and slowly stretch the wrist in a pain free range of motion.  

Bicep Curls

  1. Choose a dumbbell heavy enough that you can only complete 10-12 reps for 3 sets.  
  2. Begin sitting in a chair with one dumbbell in each hand, with your palms facing forward, keeping your elbows close to your sides.
  3. Bend your arm at the elbows to lift the dumbbell ¾ of the way to your shoulders, without moving your elbows away from your side.
  4. Do 10 to 12 repetitions per arm.
  5. Advanced do this movement while balancing on one leg and the other leg in tabletop position.  Work abs, ankle, knee and hip strength all at the same time.  

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Upright Front Row

  1. Begin standing with your feet shoulder-width apart, knees slightly bent, and partially leaning forward.
  2. Hold one dumbbell in each hand in front of you, with palms facing toward your body.
  3. Lift both dumbbells toward your chin while keeping your back straight and shoulders stationary.
  4. Return to starting position and repeat 10 times for 3 sets.  
  5. Advanced do this movement while balancing on one leg and the other leg in tabletop position.  Work abs, ankle, knee and hip strength all at the same time.  

Knee Extensions

  1. Begin seated in a chair with your back straight and knees bent.
  2. Slowly extend your right leg forward with foot flexed (toes to your nose) and hold for 5 to 10 seconds before slowly lowering back to starting position.
  3. Take 5 to 10 seconds to extend leg out, hold for 5 to 10 seconds in static position and then lower back down for 5 to 10 seconds.  
  4. Do 10 reps per leg for a total of 3 sets.
  5. Repeat with your left leg.
  6. Advanced add 1 to 2 lbs ankle weights wrapped around ankles to increase quad strength .  

These are just a few moves to keep you moving. We have additional blog post specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training.  We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine.  

We love teaching mindful movement and are here to support you in your journey. We offer customized online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to partnering with you and answering your movement questions and/or concerns.   

Assumption of the Risk: By attempting any of the exercises, you do so at your own risk.  We make no representations, guarantees or warranties that the information or exercises on this blog are appropriate for you or will result in improvements of your medical condition or function.  

Not medical advice or physical therapy.  This content is intended to provide information and instructions on general exercises that may help increase strength, mobility, and function for specific areas of the body.  It is not intended to be a substitute for obtaining a medical diagnosis or medical or physical therapy advice from a qualified licensed provider.  You should seek medical advice from a qualified physician or physical therapist before trying any of the exercises or self-treatment suggestions on this blog, particularly if your pain is from a traumatic injury or event.