Progressing your at-home beginner strength workout

Congrats! You’ve spent the last month working through the at-home beginner strength workout I created for you way back in February, right?

You’re probably feeling stronger. A little less post-workout fatigue and delayed onset muscle soreness. Maybe you’ve even increased the weight on your rows and shoulder presses.

It’s time to up the ante and progress your beginner program.

Why? Your body has likely become adapted to the exercises you’ve been doing. They’re just not challenging you the way they used to and if you want to keep seeing the benefits of strength training, you need to make your body work a little harder. You need to keep progressing your at-home beginner strength workouts.

Each of the six exercises in the workout below builds on the foundation you’ve created over the past month. Rather than teach you all new exercises, I’ve increased the level of difficulty of the original workout. I’ve removed the ball from the ball squats. Challenged you to advance your knee pushups and planks to the toe variation. Added movement to the lunges. Etc.

Don’t worry if you’re not quite ready to progress each and every exercise; toe pushups and planks are much harder than the knee variations. And of course, feel free to use heavier dumbbells than you did last month; increasing the load is a tried-and-true way to progress any workout.

at home beginner strength workout

1. Start with a light, 5 minute warmup. Include movements like walking, marching, arm swings, stair climbing, low impact jumping jacks and cross-country skis.

2. Perform 10 to 12 repetitions of each exercise (except the plank; just hold it as long as you can), one after the other, with a short break between exercises. Move slowly and through as big a range of motion as is comfortable.

3. Take a quick break and repeat the entire circuit. If you’re ‘done’, skip to step 5.

4. If you have a bit more energy, repeat the circuit a third time, then stop and stretch.

5. Finish your workout by stretching the muscles of your thighs, chest, back, glutes and shoulders. Not sure what to stretch (or why you’re stretching at all)? Read this post and watch the imbedded video.

6. Perform this workout two to three times per week for a minimum of three weeks before trying to make the exercises harder.

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Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.



  1. Preach it Tamara!!!!!!!!!!!!!!!!!!!!!!!!! 🙂 LOVE!
    Jody – Fit at 56 recently posted…My Thoughts on Taking SupplementsMy Profile

  2. Love this reminder!
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