Health
How to be strong without joining a gym
Fitness legend Michelle Bridges shares exactly how to build strength, boost bone health and feel your best – all from the comfort of your living room (yes, even in your pyjamas).
By Michelle Bridges
The idea of getting fit often brings to mind a gym – machines, weights, and busy spaces filled with people. But what if a gym isn’t your thing?
Maybe you prefer the calm of your home, or perhaps the thought of stepping into a crowded space feels intimidating.
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Regardless of the reason, there’s good news: You can still get strong and fit without ever stepping foot in a gym. In fact, you can build strength and improve your health right in your living room, and all it takes is some creativity, some weight training equipment such as dumbbells, consistency and understanding your body’s needs.
Why strength training and jump training matter
For us ladies, especially those who are perimenopausal or nearing menopause, strength training is vital.
If you’re 35 + you need to know this stuff. And it’s never too late to get started. I know of plenty of women (and men) in their 70s, 80s and even 90s achieving strength gains enabling them to walk without assistance, get up and down out of a chair or the car, carry their own groceries… gosh, there’s even been plenty of studies on it.
More on this: Hello muscles: 10 benefits of strength training
Of course, the sooner you start the better, but it’s never too late.
One of the most crucial aspects of lifting weights, especially as you age, is the impact it has on bone density. For women, perimenopause often brings hormonal changes that can lead to a decrease in bone density, putting us at risk for conditions like osteopenia or osteoporosis, where bones become weaker and more fragile.
The reality? To protect your bones and build strength, you must engage in weight-bearing activities. And whilst I’m a major fan, you don’t need a fancy gym membership or expensive equipment to start.
Strengthening your bones and muscles at home is entirely achievable, and it doesn’t even have to feel like a workout. Also, incorporating jump training into your routine can provide additional benefits for bone health. Let’s get started.
5 easy at-home exercises for women (and men!)
If you don’t want to join a gym, you can still build strength and boost your health by incorporating these simple exercises into your daily routine:
1. Squats (bodyweight or with dumbbells)
Squats are among the most effective exercises for strengthening the legs, improving mobility, and building a strong lower back. You can start with bodyweight squats and gradually add resistance as you build strength.
How to:
- Stand with feet shoulder-width apart, shoulders back and down, pulling your core and brace.
- Lower your hips down and back as if you're sitting in a chair.
- Make sure your knees follow the direction of your toes and cave inwards and your chest stays lifted.
- Press through the whole foot to stand back up.
2. Push-ups
Push-ups are a great upper body exercise that targets the chest, arms, and shoulders. If full push-ups are too challenging, start with modified push-ups by lowering your knees to the ground or performing them against a wall.
How to:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Make sure you are not scrunching your shoulders up near your ears, focus on pulling your shoulders back and down.
- Lower your chest to the ground by bending your elbows.
- Push through your palms to return to the starting position.
3. Lunges (bodyweight or with dumbbells)
Lunges are fantastic for building leg strength and improving your balance. To intensify the exercise, hold dumbbells in each hand or wear a weighted vest.
How to:
- Stand with feet hip-width apart.
- Step one foot backward, maintain the hip-width distance (imagine you are on train tracks with both feet) and lower your body until both knees form 90-degree angles.
- Press through both legs and your butt to return to standing.
- Repeat on the other side.
4. Planks
Planks engage your entire core and help build strength in the abdominals, lower back, and shoulders. The key to planking is maintaining proper form to avoid strain on your back.
How to:
- Begin in a push-up position or lower down to rest on your forearms, hands or elbows, your choice.
- Keep your body in a straight line from head to heels draw abs upkeep your butt level not up in the air.
- Hold for 20-30 seconds, gradually working up to longer durations, don’t forget to breathe!
5. Glute bridges
Glute bridges help strengthen the glutes, hamstrings, and lower back, which also improves posture. For more intensity, you can add weight by placing a plate or dumbbell on your hips.
How to:
- Lie on your back with knees bent and feet flat on the floor.
- Press through your heels, lifting your hips toward the ceiling.
- Squeeze your glutes at the top, then lower back down.
Jump training: a key to stronger bones
While weight training is crucial, another excellent way to improve bone density is jump training.
The impact and force created by jumping exercises can stimulate bone growth and strengthen bone mass.
Jumping, whether it’s skipping, hopping, box jumping, or even jogging, is a fantastic way to add an additional layer of bone-strengthening activity to your routine.
1. Skipping (jump rope)
Skipping is an easy, fun way to boost cardiovascular health while also engaging the bones and muscles in your legs and core. The repetitive nature of jumping with a rope provides high-impact benefits, which can help maintain and improve bone density.
How to:
- Stand with your feet together and the rope in your hands.
- Swing the rope over your head and jump as it comes around.
- Start with small sets of 30 seconds and gradually increase as you build stamina.
2. Box or step jumps
Box jumps and step jumps are great ways to add intensity to your workout while benefiting your bones and muscles. These exercises involve jumping onto a raised surface, such as a box, step, or platform, which adds a dynamic, explosive movement that is great for bone density and building power.
How to:
- Stand in front of a sturdy box or step with feet shoulder-width apart.
- Bend your knees slightly and jump onto the box, landing softly with knees slightly bent, like shock absorbers.
- Step down carefully and repeat.
3. Jogging
Believe it or not, something as simple as jogging can also contribute to improving bone density. The repetitive impact of your feet hitting the ground during a jog provides enough stimulus to help strengthen your bones.
If you’re not quite ready for high-impact activities like jumping, jogging can be a gentler way to start benefiting from weight-bearing exercise.
How to:
- Start with a brisk walk to warm up.
- Gradually increase your pace to a light jog, perhaps jog/walk from light post to light post to begin.
- Keep your posture upright, and focus on landing softly to reduce joint impact.
Exercises you’ll learn to love
Sometimes, the hardest part of working out is finding the motivation to get started. But over time, you might discover exercises that you love – or at least enjoy more than others.
One great example is using a weighted vest. A weighted vest can turn a simple walk into an effective workout by adding resistance, improving strength, and supporting bone health.
I wear one when I walk the dog and do my housework! It’s a win win! You can wear a weighted vest while walking around the neighbourhood, or even while performing jump training exercises (see above).
Another exercise you may come to love is dancing. Not only is it a fun way to get your body moving, but it also improves coordination and mood. I play a video game with my son called Just Dance and I’m sweating!
Whether you’re dancing to your favourite playlist or following an online dance workout, it can provide a great cardiovascular and bone-strengthening workout, all without feeling like exercise. Do that in a weighted vest and you’ll be getting an awesome workout!
When you’re too tired: keep it simple
Let’s face it: Some days, you’re just too tired to do a full workout. That’s okay! The key is to avoid guilt and keep movement a regular part of your day.
When you’re feeling low on energy, focus on light activities such as stretching, walking or gentle yoga. Even a 10-minute walk around the block can make a difference in your mood and energy levels.
Another option on low-energy days is dynamic stretching or yoga flow. These gentle exercises are excellent for improving flexibility, relieving tension, and promoting overall well-being without putting too much strain on your body.
Building strength beyond the gym
So, no gym? No problem. Strength training and jump training are essential for maintaining bone density, building muscle mass, and supporting overall health, especially for women in perimenopause.
As I mentioned earlier, I’m a fan of a gym because I love the variety it can offer me. However, with just a few pieces of equipment – like dumbbells, a resistance band, a weighted vest, and a jump rope – you can easily create an effective workout routine at home.
Try this: How to turn your garden into your gym
Consistency is key. Whether you’re doing squats while watching TV, lunges in the kitchen, or skipping around the living room, these small changes can add up to big health benefits. When you combine strength-building and jump training with a healthy diet, hydration, and proper rest, you’ll be building a stronger body and mind – without ever stepping foot in a gym.
Remember, it’s about progress, not perfection. So, embrace the journey, listen to your body, and celebrate the small victories along the way.
Feature image: Citro
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