For those seeking to build a stronger body, the gym is often the go-to destination, but it is far from the only option. Impressive results can be achieved with minimal equipment, such as resistance bands, kettlebells, or dumbbells, provided you know how to maximise their potential. Amanda Capritto, a certified personal trainer, full-time traveller, and founder of Smarter Sweat, exemplifies this approach, having maintained and even increased her strength while living in a converted van for a year.
How to Build Strength at Home: The Workout
Capritto advocates for a straightforward, six-move kettlebell workout designed for home use. The routine is structured into straight sets and supersets to optimise efficiency and intensity.
Straight Sets
Perform all sets of one exercise with a 60-second rest between each set before moving to the next exercise.
- Single-arm bent-over row: 2 sets of 5-15 reps each side.
- Single-leg Romanian deadlift: 2 sets of 5-15 reps each side.
Superset 1
Complete the exercises back-to-back with no rest, then rest for 60 seconds after both are done.
- Kettlebell swing: 2 sets of 5-15 reps.
- Close-grip press-up: 2 sets of 5-15 reps.
Superset 2
Again, perform exercises consecutively without rest, followed by a 60-second break.
- Alternating reverse lunge: 2 sets of 10-15 reps each side.
- Suitcase carry: 2 sets of 30 seconds each side.
Capritto emphasises simplicity in her workouts, offering a rep range to accommodate different kettlebell weights. "Aim for the low end if the kettlebell is very heavy for you, and the high end if it feels light," she advises. This flexibility allows for customisation based on individual strength levels.
Principles for Effective Home Training
The cornerstone of successful strength training is progressive overload, which involves gradually increasing workout difficulty to stimulate adaptation and growth. While gyms offer varied equipment for this purpose, home trainers can manipulate other variables to enhance intensity.
Sets, Reps, and Rest
Capritto notes that beginners can make significant progress by adjusting repetitions, sets, and rest intervals. For instance, if three sets of 10 press-ups become easy, try increasing to four sets or 12 reps, or reduce rest times to boost intensity.
Time Under Tension
Extending the duration muscles are under strain, such as by slowing down reps or adding pauses, can heighten exercise difficulty. Capritto suggests, "Take three seconds to descend in a goblet squat, pause for three seconds, then stand back up."
Unilateral Exercises
Switching to one-sided movements, like substituting goblet squats with Bulgarian split squats, can mimic the effect of heavier weights by focusing load on a single limb, a useful tactic when equipment is limited.
Focusing on Power
Power training, which involves generating force quickly, adds a dynamic element to workouts. Capritto recommends incorporating plyometrics, such as squat jumps, or speeding up the concentric phase of lifts to enhance muscle activation and progress.
Range of Motion
Increasing the distance moved through joints, like squatting deeper or lowering further in press-ups, can elevate exercise challenge without additional weights.
Applying These Principles at Home
The body adapts to imposed demands through the SAID principle, meaning consistent physical challenges lead to improvements. Capritto encourages using a mix of the above methods to keep workouts effective and engaging, noting there is no single best order.
She highlights that beginners, in particular, can thrive with minimal equipment due to the novel stimulus of resistance training, which prompts dramatic neuromuscular responses. Advanced lifters may eventually benefit more from gym resources, but Capritto believes this point is further off than many assume. "After a year of training with minimal equipment, I think that point is much further out than most people would assume," she concludes, underscoring the potential for sustained strength gains at home.
