What are five muscle-strengthening exercises you can do at home?


Share on:


Muscular strength is a vital aspect of overall well-being because it can improve your health as well as your confidence. Muscle-strengthening exercises force your muscles to work harder than they would otherwise. You also develop endurance so that your muscles keep performing without tiring you out.

Depending on the severity and classification of pain different types of E-Stim are applied. Here we will take you through details of the E-Stim mechanism, classification, and its modality of reigniting back muscles.

How E-Stim work or benefit your back muscles?

To rehabilitate your back muscular strength; the EMS (Electrical Muscle Stimulation) process of E-Stim drives the best results.

Free weights, resistance machines, or bands are all common sources of resistance for your muscles to work against, during strength training. However, it is ideal to consult a physical therapist to analyze your musculoskeletal conditions and execute required strengthening exercises.

Here we will discuss some strengthening exercises you can do at the home, workplace, or at a physiotherapy clinic.

What are muscle-strengthening exercises?

Strength, weight, resistance training, or exercise is known as strengthening exercises you can do at home. It is a voluntary activity that involves the use of weight machines, exercise bands, handheld weights or pushing up one’s own body weight.

Clinical exercise studies suggest that muscle-strengthening exercise improves skeletal muscle strength, power, endurance, and body mass when done regularly. These exercises can typically be done in a person’s free time, either at home, in a fitness center, or at work, consuming the least time and space.

Muscle-strengthening exercise can be used for a variety of reasons, including strength-related sports, aesthetic purposes, physical therapy, conditioning for sports performance, and general fitness and health.

Top five muscle-strengthening exercises you can do at home

Here are some muscle-strengthening exercises that you can do in the comfort of your home and can overall enhance the well-being of your body:

Jumping jacks

Increase your heart rate while working on your core muscles, arms, and legs. This is a great re-energizing or strengthening exercise you can do at home to improve motor coordination. Perform two to three sets of 15 to 30 jumps, with a minute of rest between each set.

Shoulder development and arm extensions

This exercise is to improve the strength of your shoulder and arm muscles. Bend your elbows while holding weights or a full water bottle, keeping your arms close to your body. Then straighten them out and bring them back down to the starting position. Perform two to three sets of 10 to 20 reps, with a minute of rest between each set.


The muscles in your abs and back will be strengthened as a result of this workout. It is extremely beneficial to your back’s health. Hold your body above the floor in a push-up position, face down on the floor. Rest your weight on your forearms and toes. Your body should align in a straight line starting from head to toes. Don’t forget to take a deep breath! For 15 to 60 seconds, stay in this position. Perform two to three sets, resting for roughly a minute in between.

Push-ups against the wall

Push-ups strengthen your arms, shoulders, and chest. Traditional push-ups are often performed on the floor, however, wall push-ups are an excellent starter adaptation.

Stand away from a wall in one hand distance. Face the wall with your palms flat against it, shoulder-width apart. Hands should be at shoulder height. Gently press your chest on the wall while maintaining a straight back. Push yourself back to the starting position by moving toward the wall for a count of four. For one set, repeat eight to ten times.

Crunch your abs

This exercise focuses on your back and core to help you maintain good posture and stability. Interlace your fingers at the base of your skull while lying on your back. Bring your feet in toward your low back by bending your knees. Raise your head and shoulder blades slowly off the ground. Before returning to the starting position, pause for a few counts. This is a strengthening exercise you can do at home for 2 to 3 sets of 8 to 12 reps.

Benefits of muscle-strengthening exercises you can do at home

Some definite benefits of muscle strengthening exercises are to:

  • Muscle mass improves-Muscle mass improves as the ratio of fat to muscle increases. This exercise burns calories and improves body composition.
  • Decreases the risk of injury-This exercise enhances flexibility, balance, and stability in muscles, therefore, reducing energy usage and increasing muscle efficiency. This in turn reduces the risk of getting a further injury.
  • Enhance performance-Muscle strength improves general health and athletic performance. You can work for a long time without any exhaustion.
  • Enhance the quality of movement Healthy muscles can support joints to enhance the range of movement without any fatigue. It promotes the health of joints.
  • Delay the onset of arthritic symptoms-A strong musculoskeletal framework resists ailments related to your bones and muscles.

Strengthening exercises you can do at home to improve mood and energy levels; while also encouraging good sleep patterns. Moreover, it keeps ailments at bay and enhances your performance.

How can a physiotherapist help you benefit from strengthening exercises?

Many persons suffering from ailments and injuries need a physiotherapist’s suggestion to pursue a strengthening training regimen. This can help to recover numerous health conditions when done as a part of the therapeutic process.

If you are inactive for a long time, your muscles begin to atrophy. Strengthening exercises you can do at home to enhance muscle mass and to correct movement problems.

Some of the elements are stated below, which can be rehabilitated by exercise:

  • Arthritis
  • Post-surgery, injury
  • Pre-surgery boosting
  • Post-surgical
  • People with poor posture

Visit Physiotherapy First to consult our expert physical therapist and get a strengthening exercise regimen planned depending on your health condition. We have years of experience in rehabilitating athletes, patients, and common people from muscle weakness and related ailments.