the best at-home strength exercises

So you want to start or continue working on your fitness, but you're really sick of interval training and pointless bodyweight circuits.

The good news: you CAN still hit your specific goals even at home. Yes, that includes strength and hypertrophy. If you're a gym bro, hypertrophy means "gains." If you're anyone else, it means "shaping and toning."

The bad news: not all at-home workouts are equal. Endless mountain climbers are not going to give you a great butt, and burpees won't give you strong legs.

Whatever your goals are, you can achieve gains in the right direction even if you can't go to the gym. The key is to select the right exercises, and to do them at the right intensity, for the right sets and reps, and progress them appropriately over time. Confused? No need, I've got your back.

Here are my favourite exercises for strength and hypertrophy that you can do at home.

1. Single-leg squats

There are many variations of single-leg squats, and plenty of ways to make each variation easier or harder. Here is a video of my favourites: pistol squats, cossack squats, and shrimp squats. Make them easier by sitting or kneeling to a higher surface, or harder by going lower or adding weight.

2. push up variations

Just like single-leg squats, there are plenty of push up variations you can try. No matter how strong you think you are (or aren't), there's a variation for you, no matter how hard or easy you think "standard" pushups are. There's only one rule: if your chest doesn't make contact (with the floor or couch), it doesn't count!

3. dips

Dips: the exercise you will love to hate. They're hard because they work! Here are three versions to make you cry (but also make you strong). Tip: don't let your hips drift in front of your hands, especially at the bottom. [Personally, I hate couch dips because it isn't possible to get into an optimal position, but they're an okay starting point if you really can't do the second variation shown here]

4. pull ups

Okay, pull ups might require some equipment. Maybe you have something outdoors (the edge of your deck, a beam, a tree branch). Maybe you can buy a doorway pull-up bar, or some gymnastic rings and sling them over a beam, a tree, or something at the local park. Here are some eccentric pull ups (lowering only), chair-assisted pull ups, standing chin ups, and full pull ups.

5. hip thrusts

If there's one muscle group that everyone can benefit from improving, it's glutes. "Glutes" is another name for your butt. Your booty. Your ticket to a stronger squat and deadlift, and your accelerator for sprints and marathons. Here are four variations to make your buns burn. Too easy? Add weight!