Working out at home with weights in 45 minutes
45 min€ 100 Active
Set up a dedicated corner, choose the right weights, and build a workout schedule around the fundamental exercises.
You don't need a gym to train seriously with weights. Find a corner in your home where you can move freely, with good ventilation and plenty of light, and clear away any loose items you could trip over. Choose weights that match your level: light dumbbells of 1 to 3 kilos if you're just starting out, heavier ones if you're more advanced. Adjustable dumbbells save space and grow with you.
First learn the proper technique for the fundamental exercises, because that's how you prevent injuries. Squats, lunges, deadlifts, and bent-over rows engage multiple muscle groups at once. Build a schedule that hits every muscle group at least twice a week, with rest days in between and always a warm-up and cool-down. Keep a log of your weights and progress, set goals, and reward yourself when you reach them.
Set up a corner with enough space, good ventilation and light, and clear away any loose items.
Choose weights that match your level: 1 to 3 kilos for beginners, heavier as you get stronger.
Suggestion: Adjustable dumbbells save space and grow with you.Master the technique of squats, lunges, deadlifts, and bent-over rows before going heavier.
Suggestion: Online videos or a session with a personal trainer can help you nail the form.Build a schedule that hits every muscle group twice a week, with rest days and a warm-up.
Keep a log of your weights and progress, set goals, and reward yourself when you reach them.
Related playbooks
A basic workout you can do right at home
No gym needed. In an hour you work from warm-up to cool-down for a full-body session.
Crush the One-Hour Home Workout Challenge
A full-body hour with zero equipment. Warm up, hit two circuits of strength and cardio, then stretch it out. Bring a friend to double the fun.
Seven days of push-ups, from ten to forty
A week of adding a few push-ups every day. Start small, finish big, all from home.
Seven-day push-up challenge with rest days
A week of push-ups with smart rest days and variations. Build strength without pushing yourself too hard.
Ten Minutes of Gentle Stretching
Loosen up, release the tension you have been carrying, and give your body ten easy minutes of care.
A 10-Minute Morning Stretch Routine
Ten minutes of gentle stretching to wake your body and loosen overnight stiffness. An easy, free way to start the day feeling looser.
by PlayTryBe team