Strength training: Step 2: Train at Home

Whether you’re completely new to strength training or simply prefer working out at home, these programmes are designed to help you build confidence using just a pair of dumbbells and your own body weight.

Each workout includes clear exercise descriptions, demonstration videos and an interactive workout journal so you can record your progress as you go.

Aim to repeat the same programme for around 4–6 weeks, gradually increasing the weight you lift while maintaining good technique. If you don’t have heavier dumbbells yet, you can also make the exercises more challenging by slowing the movement, increasing the number of repetitions or improving your range of motion. Strength is built through consistency, not constantly changing your workouts.

If you’re aiming for three strength sessions each week, a great place to start is:

• 1 Full Body session
• 1 Lower Body session
• 1 Upper Body session

If you only have time to do 1 or 2 sessions each week, stick with the full body workouts.

Keep it simple. Do it well.

For your first 4–6 weeks, repeat the same Level 1 programmes (for example: Full Body 1, Upper Body 1 and Lower Body 1). Focus on building confidence, improving your technique and gradually increasing the challenge as you get stronger.

Every workout is recorded. Each time you submit a workout journal, a new one is created for your next session and a copy is emailed to you. This gives you your own strength training history—and if you upgrade to Personal Coaching, I’ll be able to review your journals and guide your progress too.

Once you’ve completed your first training block, move on to Level 2 in each category. These sessions build on what you’ve already learned and introduce new challenges, including supersets, to help you continue progressing.

Want a more in-depth guide to progression? Read my guide by clicking here

The Hub grows as you do. I’ll be adding new strength levels regularly, so there’s always a new challenge waiting when you’re ready for it. No guesswork—just keep moving on to the next level as your confidence and strength improve.

Available programmes