• olivia park

Strength training at home can be simple.


It's true that strength training at home is hard if you don’t have a lot of equipment. But there’s SO much that can be done to still progress and have your training actually contribute towards the bigger picture. 


There are basic strength and conditioning principles that make up a well rounded program (yes—even at home) but there’s a helluva lot of nuance that goes into creating a plan at home. 


We don’t have the even playing field of a gym.


There’s evidence to suggest that you can in fact make solid gains without equipment. If you start to invest now you can actually make great improvements across the board over the next couple of months before you are back in the gym (at the time of writing this we are in the midst of the pandemic). Epic.


A study in 2018 showed you can still ride the gains train by working at 40% of your 1RM that’s similar to 60-80% of 1RM if you are working towards failure.


That is exactly why ONE of the tools we use inside TBC: Out of Gym program is exhaustive work. But it is not just a bunch of high rep air squats to make you sweat—there’s point and purpose with exercise selection and how they fit into the program as a whole.


High reps work—to a point. Above 40? Then we are just doing aerobic work.


So, then what?


You can then progress through the evolution of an exercise.


Let’s take the curtsy squat.


(Maybe this exercise is not something that’s generally in your gym program. Rad! Doing new stuff instead of same ol’ back squats and bench press.)


Increase intensity over time by the variation of exercise. Then add other variables like:


  • Load

  • Tempo

  • Range of motion

  • Reps

  • Sets


These vids below? You got yourself a 10-week progressive program, easy.


Start with the curtsy lunge.



Add load.




Add a deficit.




Move to a curtsy step down.




Add load to the step down.




If you’re sick of using your mental energy to figure out your own program at home and you’re worried about losing the hard-earned progress you made before quarantine, you need to be inside The Bold Collective. For active women who are already in the habit of exercising but are finding training at home exhausting. The doors are open and you can find out more info here.