Building strength doesn’t always require a gym or fancy equipment. With the right guidance, you can achieve significant strength gains at home using your bodyweight and a few household items. This blog outlines physiotherapy-recommended exercises, tips for progression, and why starting with an assessment is key to achieving your fitness goals. Let’s get started!
The Best Bodyweight Exercises for Strength
Wide Goblet Squat
Focus: Knee-dominant strength.
How to Perform: Stand with your feet slightly wider than shoulder-width apart, toes pointed out. Lower into a squat, keeping your chest up and knees aligned with your toes.
Progression: Add a heavy backpack or slow the descent for extra challenge.
Single-Leg RDL (Romanian Deadlift)
Focus: Hip hinge strength.
How to Perform: Balance on one leg, hinge at the hips, and lower your torso forward while extending the other leg back. Return to standing.
Progression: Use a step or add a weight (like a backpack or water jug).
Modified Pull-Up
Focus: Pull strength.
How to Perform: Use a sturdy surface like a table edge or door frame with a towel. Pull your chest up to the edge and lower down slowly.
Progression: Gradually progress to full pull-ups if you have a bar.
Push-Up (Standard or Modified)
Focus: Push strength.
How to Perform: Start in a plank position. Lower your chest toward the ground and push back up.
Progression: Elevate your feet, add a clap, or increase reps.
Side Plank
Focus: Core and stability.
How to Perform: Lie on your side and lift your hips off the ground, balancing on your forearm and feet.
Progression: Add a top leg lift or extend the hold duration.
Single-Leg Squat
Focus: Knee and hip strength.
How to Perform: Balance on one leg, lower your body as far as you can while keeping your knee aligned over your toes, then push back to standing.
Progression: Use a chair or wall for support initially and reduce assistance over time.
Single-Leg Heel Raise (Straight and Bent Knee)
Focus: Calf strength (gastroc and soleus).
How to Perform: Balance on one leg and rise onto the ball of your foot. For bent-knee raises, bend the supporting knee slightly.
Progression: Perform on a step for a deeper range of motion or hold a heavy object for added resistance.
Try These:
HIIT Finisher (Optional)
For a cardio boost, add a 4-minute Tabata session: alternate between 20 seconds of high-intensity skipping or high knees and 20 seconds of bear crawls. Repeat for 8 rounds.
How to Increase Strength Over Time
Progression is key to building strength. Here are some ways to make your workouts more challenging:
Increase Resistance: Use household items like a heavy backpack, water jugs, or even a stack of books.
Slow the Tempo: Perform the eccentric (lowering) phase of each movement more slowly.
Add Reps or Sets: Gradually increase from 8-10 reps to 12-15 reps or add an extra set.
Advance Movements: Transition from basic to more complex variations (e.g., from modified pull-ups to full pull-ups).
Why Start with a Body Composition and Strength Assessment?
A body composition and strength assessment is a game-changer for tracking progress and tailoring your training plan.
Benefits of a Pre-Training Assessment
Trackable Progress: Understand your starting point, including muscle mass, fat percentage, and strength levels.
Customised Programming: Pinpoint areas of strength and weakness to focus your efforts.
Motivation and Milestones: Regular check-ins help you celebrate improvements and stay committed to your goals.
At Move Sports Physio & Pilates in Geelong, we offer assessments that provide a detailed roadmap to guide your strength-building journey.
Sample Strength Program
Exercise | Focus Area | Reps | Sets | Rest | Progression Tips |
Wide Goblet Squat | Knee-Dominant Strength | 8–10 | 3–4 | 60–90 seconds | Add a heavy backpack or slow the descent. |
Single-Leg RDL | Hip Hinge Strength | 8–10 | 3–4 | 60–90 seconds | Balance on an unstable surface or add weight. |
Modified Pull-Up | Pull Strength | 8–10 | 3–4 | 60–90 seconds | Gradually progress to a full pull-up. |
Push-Up (Standard) | Push Strength | 8–10 | 3–4 | 60–90 seconds | Elevate feet or add a clap for difficulty. |
Side Plank (Each Side) | Core and Stability | 30 sec | 3–4 | 30 seconds | Add a top leg lift or extend hold time |
Single-Leg Squat | Knee and Hip Strength | 8–10 | 3–4 | 60–90 seconds | Reduce assistance from chair or wall over time. |
Single-Leg Heel Raise | Calf Strength (Gastroc) | 8–10 | 3–4 | 60 seconds | Perform on a step or hold a heavy object. |
Why a Tailored Plan is Essential
A one-size-fits-all approach rarely works for building strength effectively. A tailored program ensures:
Injury Prevention: Exercises are chosen based on your current abilities and limitations.
Efficiency: Maximizing results with minimal time investment.
Sustainability: A program designed for your lifestyle keeps you consistent.
Get Started Today!
Are you ready to take your strength training to the next level? At Move Sports Physio & Pilates, we’re here to help with personalized assessments, expert guidance, and programs designed for your goals.
Book your assessment today and start strong!
