Strength Training From Home

Due to the spread of Coronavirus, the government enforced rules in order to reduce social interactions and reduce the spread of the virus. Some policies include the closing of sports clubs, fitness and leisure centres, and community sports grounds. Social gatherings of more than two people are prohibited; therefore the participation in group sports activities is brought to minimum.

While the lockdown has been implemented, there are some practical and effective training approaches that can be done from home that aim to decrease the adverse effects of quarantine. Research has shown that younger age groups are more likely to maintain leisure time sport and exercise activities (LTSE) during such period, compared with older people. LTSE levels will decline significantly overall due to the COVID-19 lockdowns and restrictions, but many people have adapted their regimes with this situation by doing home-based workouts. Adherence to home-based exercises is complex and it requires a high level of intrinsic motivation.

Skipping is a great workout that can be done at home

In relation to metabolic workouts, studies suggest that high-intensity interval training (HIIT) or circuit training can be conducted in different ways that can be done with bodyweight. Fitness variables such as speed, strength, power, and coordination can be developed in lockdown by using adjusted strategies (e.g., HIIT bodywork, jump squats, straight line run, push ups, etc.. ). Crucially, HIIT has shown to have a positive immunological adaptation which occurs in 48 hours interval in between sessions. A very practical and beneficial way to conduct a home training is by doing plyometric exercises, as it has a high demand for eccentric force when performing jumps, squats etc, and it is related with many benefits for sports-related performance such as speed, strength and power.

Using bodyweight training differs from traditional techniques applied at the gym, as the exercises are done in intervals which ultimately leads to increased muscular strength and endurance as well as physical capacity. Thus, it is considered that high interval training is functional due to the natural movements of the body which engage the majority of the muscles. Bodyweight exercises stimulate the postural muscles, and also improve balance and flexibility.

Pull-up bars can also be purchased for home use

Bodyweight training is considered more advantageous, as it is more accessible form of training and can be done anywhere and anytime without any equipment, compared to weight training. On the other hand there are some disadvantages of bodyweight training such as being perceived as too easy for the experienced and too hard for novice individuals. However, bodyweight is considered to have effective conditioning when properly manipulated and can result in increased strength and stamina.

Though bodyweight training requires instructions on technique and appropriate progression for results, it does not require special equipment or specific place to do it. Any form of physical activity is beneficial – either bodyweight training or weight training bring its own fruits of physiological development. However, using both training methods can effectively show optimal results and a strong functional individual.


Azevedo, A. M., Petiot, G. H., Clemente, F. M., Nakamura, F. Y., & Aquino, R. (2020). Home training recommendations for soccer players during the COVID-19 pandemic.

Harrison, J. S. (2010). Bodyweight training: A return to basics. Strength & Conditioning Journal32(2), 52-55.

Mutz, M., & Gerke, M. (2020). Sport and exercise in times of self-quarantine: how Germans changed their behaviour at the beginning of the COVID-19 pandemic. International Review for the Sociology of Sport, 1012690220934335.

Lipecki, K., & Rutowicz, B. (2015). The impact of ten weeks of bodyweight training on the level of physical fitness and selected parameters of body composition in women aged 21-23 years. Polish Journal of Sport and Tourism22(2), 64-68.

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