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At home

Training at home doesn't mean improvising or kitting yourself out like a gym. A structured at home workout program plans your sessions across several weeks: progression, volume and recovery, all calibrated by a coach, week after week.

These programs use bodyweight, a pair of dumbbells, resistance bands or a kettlebell, depending on what you like. Bodyweight and Resistance Bands structure a complete full body plan, Core and Abs strengthen your trunk in short sessions, Flexibility and Back & Posture ease days spent sitting down, and Express 20 fits in twenty minutes flat. Each PDF details the exercises, the sets and the alternatives depending on your equipment.

If you're a beginner, pick a full body plan for 3 sessions a week like Bodyweight or Home Dumbbells; if you're more advanced, move on to programs specialised by goal, whether that's your back, flexibility or core.

Not sure yet?

Try the method first with the Starter Week: three full-body sessions written like our At home programs, free, no credit card.

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Which at home workout program should you choose?

Start from your equipment, not from the catalogue. With nothing at all, Bodyweight structures a 9 week full body plan that progresses through leverage, tempo and range of motion, three sessions a week. With a pair of adjustable dumbbells, Dumbbells at Home follows the same format and adds load progression, the easiest kind to fine-tune. The rest comes down to your schedule and your goal: the sections below cover each case.

Bands, TRX or kettlebell: which kit is worth having?

Each tool has its own character. Resistance Bands builds a 9 week full body plan with a set of bands and a door anchor: quiet, compact, ideal in a flat or when travelling. TRX uses suspension straps fixed to a solid anchor over 12 weeks, with difficulty adjusted through body angle. Kettlebell Full Body trains strength and conditioning with a single kettlebell, three sessions a week for 9 weeks.

How long does a home session need to be?

Three sessions a week is the rhythm of most of our home programs, and a fixed slot in your week matters more than the length of each session. If time is your main constraint, the express programs fit into 20 to 45 minutes; if equipment is, the no equipment programs ask for nothing but your body, from core work to stretching.

What about women training at home?

Women's Home is built for beginners: 9 weeks at three sessions a week, with bands and dumbbells, to build shape and tone without a gym. The women's programs also include plans built around pregnancy, the postpartum return and the menstrual cycle, all of them doable at home.

Desk job, stiff back: where should you start?

Back & Posture was designed for people who sit all day: 8 weeks of back strengthening, three sessions a week, with bands and light dumbbells. Our desk back pain guide completes it with the right habits to build between sessions.

Try a free program, then keep your PDFs forever

Starter Week is a free program: 7 days, 3 full body sessions, enough to judge the method before committing to a full plan. Every program then comes as a PDF: exercises, sets, rest times, week by week progression and alternatives depending on your equipment. You download it once and it stays yours. To compare with gym-based training, browse the full range of strength training programs.