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5 Best At-Home Strength Exercises To Stay on Track All Winter

Keep your physical fitness on track this season without leaving home.
FACT CHECKED BY Alexa Mellardo

As the winter chill sets in, maintaining a consistent fitness routine can be challenging—especially if heading to the gym is not always an option. I encourage my clients to embrace the coziness of home with these effective at-home strength exercises. These movements, which are carefully curated for accessibility and effectiveness, require minimal equipment and offer maximum results.

Whether you're a seasoned fitness enthusiast or just starting your journey, these moves are designed to keep you on track, helping you to build strength, endurance, and stability in the comfort of your home. Consistency is key, so make these exercises a regular part of your winter workout routine, and watch as you stay strong and energized throughout the season.

Let's dive into the best at-home strength exercises that will keep you strong, energized, and on track all winter long. Read on to learn all about them, and when you're finished, be sure to check out 9 Lazy Ways to Lose Weight All Month Long.

Bodyweight Squats for Lower-Body Strength

squat illustration

Bodyweight squats are a fundamental exercise that targets your quadriceps, hamstrings, and glutes. This exercise not only builds lower-body strength but also engages your core, making it an excellent full-body workout.

Stand with your feet shoulder-width apart. Lower your body by bending at the hips and knees, keeping your chest up. Ensure your knees don't extend past your toes. Push through your heels to return to the starting position. Perform three sets of 12 to 15 reps.

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Pushups for Upper-Body Definition


Pushups are a classic, effective exercise that targets your chest, shoulders, triceps, and core. They require no equipment, making them perfect for maintaining upper-body strength at home.

Start in a plank position with your hands shoulder-width apart. Lower your body by bending your elbows, keeping your body in a straight line. Push back up to the starting position. Modify as needed by doing knee pushups. Complete three sets of 10 to 15 reps.

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Dumbbell Rows for a Strong Back

Woman doing Dumbbell bent over row

Dumbbell rows are an effective way to target your upper back, lats, and biceps. Strengthening these muscles not only improves posture but also contributes to a well-rounded physique.

Hold a dumbbell in each hand, palms facing your body. Hinge at the hips, keeping your back straight and your chest up. Pull the dumbbells toward your waist, squeezing your shoulder blades together. Lower the weights back down with control. Complete three sets of 10 to 12 reps per arm.

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Lunges for Lower-Body Endurance

front lunge exercise

Lunges are a versatile exercise that targets the quadriceps, hamstrings, and glutes. They also engage the stabilizing muscles, promoting balance and flexibility.

Stand with your feet together. Take a step forward with your right foot, lowering your body until both knees are bent at a 90-degree angle. Push off your right foot to return to the starting position. Repeat on the other leg. Perform three sets of 10 to 12 reps per leg.

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Planks with Shoulder Taps for Core Stability

plank shoulder taps

The plank with shoulder taps is a dynamic core exercise that engages your entire midsection. This exercise not only builds core strength but also improves stability and balance.

Begin in a plank position with your wrists directly under your shoulders. Keeping your body in a straight line, tap your right hand to your left shoulder. Return to the plank position, and tap your left hand to your right shoulder. Keep your hips stable throughout the movement. Perform three sets of 10 taps per side.

Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler