Forget the crowded gym floor. Building a stronger, more resilient body is entirely achievable within the confines of your own home, according to fitness expert Amanda Capritto. The certified personal trainer and founder of Smarter Sweat has spent the last year living and training full-time from a converted van, proving that impressive gains don't require a room full of machinery.
The Proof Is in the Performance
Amanda Capritto has relied on nothing more than resistance bands, a single 15kg dumbbell, and an 18kg kettlebell for her training. Despite this minimalist setup, she recently achieved a personal best, performing eight reps per leg on Bulgarian split squats while holding a 30kg dumbbell in each hand. "Not only did I avoid losing strength after a year of working out as a full-time traveller, but I actually got stronger," Capritto stated on Monday 29 December 2025. "It really goes to show that consistency and intensity are key."
The Minimal-Equipment, Full-Body Workout
Capritto advocates for straightforward, effective exercises. Her recommended kettlebell workout for full-body strength is structured into straight sets and supersets, designed to maximise efficiency. She provides rep ranges to allow for individual adjustment based on the weight available.
Straight Sets: Complete all sets of one exercise, resting for 60 seconds between each, before moving on.
- 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: Perform these exercises back-to-back with no rest, then rest for 60 seconds.
- Kettlebell Swing: 2 sets of 5-15 reps.
- Close-Grip Press-Up: 2 sets of 5-15 reps.
Superset 2: Perform these exercises back-to-back with no rest, then rest for 60 seconds.
- Alternating Reverse Lunge: 2 sets of 10-15 reps each side.
- Suitcase Carry: 2 sets of 30 seconds each side.
"Aim for the low end [five to eight reps] if the kettlebell is very heavy for you for the given exercise, and aim for the high end [12 to 15 reps] if it feels very light," Capritto advises.
How to Progress Without Heavier Weights
The cornerstone of effective strength training is progressive overload. In a gym, you simply add more weight. At home, you must get creative. Capritto details several powerful techniques to ramp up intensity using the same limited equipment.
Manipulate Sets, Reps and Rest: Beginners can make significant strides by altering these basic variables. Once high reps become easy, try adding an extra set or reducing your rest intervals between sets to increase metabolic stress and difficulty.
Increase Time Under Tension: Slowing down the eccentric (lowering) phase or adding a pause mid-movement dramatically increases muscular effort. For example, taking three seconds to descend into a squat, pausing for three, then rising can make a goblet squat far more challenging.
Embrace Unilateral Exercises: Switching from bilateral to unilateral movements is a game-changer. Performing a Bulgarian split squat instead of a goblet squat forces one leg to bear the full load, effectively doubling the intensity with the same weight.
Focus on Power: Power training involves moving weight explosively. Capritto incorporates this by adding plyometrics, like squat jumps, or by speeding up the concentric (lifting) phase of movements like Romanian deadlifts to activate more muscle fibres.
Expand Your Range of Motion: Simply moving through a greater joint angle can increase difficulty. This could mean squatting deeper or elevating your hands during press-ups to allow for a deeper stretch at the bottom of the movement.
Why Minimal Equipment Training Works
The body follows the SAID principle (Specific Adaptations to Imposed Demands). By consistently applying the methods above to make workouts harder, you force adaptation. Capritto notes that beginners, in particular, can thrive with minimal gear as any resistance training is a novel, potent stimulus.
"Beginners will build muscle and strength more easily than an intermediate to advanced lifter," she explains. While seasoned liftters may eventually need more specialised gym equipment to progress, Capritto's experience suggests that point is "much further out than most people would assume."
Her journey from a van proves that with smart programming and a focus on fundamental principles, a simple kettlebell and unwavering consistency are all you need to forge formidable full-body strength anywhere.
