P3 Athletic Sports Physical Therapy

From Couch to Confident: Resistance Training Exercises at Home

Embarking on a journey to improve your physical health can be as simple as starting where you spend most of your downtime: at home.

The transition from a sedentary lifestyle to one brimming with energy and strength doesn’t require expensive equipment or a gym membership.

It begins with the foundation of resistance training exercises at home.

The Power of Starting Small

The beauty of resistance training lies in its simplicity and versatility.

You don’t need elaborate setups—just your body weight and a small space.

Beginning with fundamental exercises can dramatically improve your strength, endurance, and overall health.

Let’s explore some foundational movements that are perfect for kickstarting your resistance training journey.

Bodyweight Squats

This staple exercise targets your quads, hamstrings, and glutes.

How to Do It:

  1. Stand with feet shoulder-width apart.
  2. Lower into a squat, keeping your chest up and knees behind your toes.
  3. Push through your heels to return to the starting position.
  4. Aim for 3 sets of 10-15 repetitions.


Great for strengthening the chest, shoulders, and triceps.

How to Do It:

  1. Start in a plank position, hands slightly wider than shoulder-width.
  2. Lower your body until your chest nearly touches the floor.
  3. Push back up to the starting position.
  4. Modify by dropping to your knees if needed. Perform 3 sets of 8-12 reps.


A core-strengthening powerhouse that also engages your shoulders and glutes.

How to Do It:

  1. Hold a plank position with your forearms on the ground, elbows under your shoulders.
  2. Keep your body in a straight line from head to heels.
  3. Aim to hold for 30 seconds to 1 minute.

Glute Bridges

Targets the glutes and lower back, crucial for postural support.

How to Do It:

  1. Lie on your back with knees bent and feet flat on the floor.
  2. Lift your hips towards the ceiling, squeezing your glutes at the top.
  3. Lower back down and repeat for 3 sets of 15 reps.

Resistance Training Progression

As you grow stronger and more confident, incorporating equipment like resistance bands can add variety and intensity to your workouts.

At P3 Athletic, we specialize in guiding you through these progressions, ensuring your resistance training exercises at home evolve with your fitness level.

Advanced Moves for Workouts

  1. Banded Pull-Aparts: Excellent for shoulder health and posture.
  2. Single-Leg Deadlifts with a Band: Enhances balance and targets the hamstrings.
  3. Banded Squat Press: A full-body move that combines a squat with an overhead press.

When you’re ready, come in to see us at P3 Athletic, and we can help you progress even further with resistance bands and a huge range of weights.

Embracing the Journey

Embarking on a resistance training routine at home marks the beginning of a transformative journey.

The initial steps from the couch to your workout space are the most significant.

Celebrating small victories, like completing your first full set of push-ups or holding a plank longer than before, paves the path from inactive to robust health.

Taking the Next Step with P3 Athletic

At P3 Athletic, we understand that starting is often the hardest part. Whether you’re seeking to alleviate discomfort, build strength, or prevent future injuries, we’re here to support you.

Free Discovery Visit

Are you contemplating if we’re the right choice for you? We invite you to take advantage of our Free Discovery Visit.

This no-obligation session allows you to meet with a physical therapist, discuss your goals and concerns, and learn more about how we can tailor a program to meet your needs.

Simply click HERE to get started.

Free Callback

If you’re on the fence about booking an appointment and have questions, our Free Callback is perfect for you.

Click HERE to initiate a conversation with our team.

We’re here to answer your queries and ensure you have all the information you need to make the best decision for your health.

Beyond Resistance Training Exercises at Home

Resistance training exercises at home offer a foundation upon which a lifetime of health and fitness can be built.

With P3 Athletic by your side, every squat, push-up, and plank brings you one step closer to a life where you feel strong, capable, and confident.

Reach out today, and let’s embark on this journey together.

Other Free Resources To Help With Resistance Training Exercises at Hone

Read Our Blog – 5 Exercises to Achieve Your 2024 Fitness Goals You Need to Hear

Read Our Blog – Is Pickleball Hard On Knees?: 5 Tips To Building Knee Stability

Read Our Blog – 5 Best Exercises To Prevent An ACL Injury That You Can Do While Watching TV

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