At-Home Training: Your First Step to Building Strength, Confidence, and Momentum
We get it—sometimes making it to the gym just isn’t possible. Whether it’s work, family, travel, or just not knowing where to start, beginning your fitness journey can feel overwhelming.
The good news? You don’t need fancy equipment or hours of free time to build strength, improve conditioning, and take control of your health. With just your bodyweight, you can lay a strong foundation that prepares you for the next step—whether that’s joining group training, working with a personal trainer, or taking your fitness online with us here at BMF Training.
Why Start with At-Home Training?
Convenience – No commute, no excuses. Just you and a little space.
Build Consistency – Success in fitness comes from showing up, not perfection.
Learn the Basics – Bodyweight movements teach proper mechanics that carry over into more advanced training.
Boost Confidence – Get comfortable moving before stepping into a gym environment.
The BMF At-Home Bodyweight Program
This beginner-friendly plan is designed to build strength, endurance, and mobility—all without equipment. Aim for 2-3 strength sessions + 1-2 conditioning sessions + daily walks each week.
Full-Body Strength (2-3x per week)
Do 2–3 sets of each exercise with 8-25 reps depending on your ability. Rest 60–90 seconds between sets.
Push-Ups (press) 8-15 reps – modify on knees or elevate hands if needed
Bodyweight Rows (pull) 8-15 reps – use a sturdy table edge, TRX, band rows or rings if available
Glute Bridge / Hip Thrust (hinge) 15-25 reps – squeeze glutes at the top
Squats or Split Squats (squat/single leg) 8-15 reps – master depth and control
Plank Variations (core) 30-60s – front plank, side plank, or shoulder taps
Conditioning (2x per week)
Pick one option and go for 15–25 minutes:
Brisk Walking or Jogging
Jump Rope Intervals (30 sec on / 30 sec off)
Bodyweight Circuit (squats, push-ups, mountain climbers, burpees 30 sec on / 30 sec off)
Mobility (1x per week or as needed)
Lifestyle Habits
Walk daily – Aim for 7,000–10,000 steps.
Prioritize protein – Every meal should have a protein source.
Sleep – Shoot for 7–9 hours each night to recover and recharge.
What’s Next?
At-home training is the first step. But if you want to keep progressing, eventually you’ll need structured programming, heavier resistance, and accountability. That’s where we come in.
At BMF Training, we help people of all fitness levels take the next step:
Group Training – Train in a motivating community with coach-led sessions.
Personal Training – One-on-one coaching tailored to you.
Online Training – Expert programming you can follow anywhere.
Nutrition Coaching – A personalized plan to fuel your progress.
Ready to Go Beyond At-Home Workouts?
If you’re ready to build on your foundation and see real progress, we’ll help you get there.
👉 Click here to book your free consultation and let’s design the best next step for your journey.