A Strength Workout You Can Do at Home

Updated April 24, 2025

At-home strength workouts gained popularity during the pandemic, and with many of us continuing to work from home at least some days, these routines can help us maintain our fitness. Here's a simple, effective session to boost or maintain your strength.

Strength for Runners

Strength training is crucial for runners because it strengthens joints and muscles, which helps increase overall stability and reduce risk of injury. An effective strength routine for runners will include muscle groups that running more or less ignores, such as the core and upper body. The result? More economical running that uses less energy and produces faster times while keeping injuries at bay.

Maintaining muscle and joint strength is also important for overall health, especially as we age. Regular strength exercise has been found to help maintain healthy weight, reduce accidental injuries, and lower risk of some diseases. For those over age 50, strength training is crucial for maintaining muscle mass and the ability to perform everyday activities.

Strength Done Virtually

Instructor Jen Ares-Cruz, who taught virtual NYRR strength classes during the pandemic, notes that runners can get an amazing workout with little to no equipment. “It’s super efficient, and there’s no commute,” she said.

Before you begin, she recommends you have a water bottle, a sweat towel, any necessary props close by. “There’s nothing worse than missing cues because you’re searching for a good chair to do bridges on!"    

Be aware of your environment, from the walls to the floor, as it all will affect how you conduct your workout. “Don’t work out in front of a door that might open, or half on carpet, half on hardwood,” she said.

A Routine You Can Do On Your Own

Try these moves recommended by Ares-Cruz; together, they add up to a full-body routine. 

Plank with Toe-Rocks (feet)

Assume a forearm plank position, with forearms parallel, elbows pulling back, feet about hip-distance apart. Rock forward and back on your toes, as far as you can go, for about 15 to 20 seconds. For extra challenge, lift one foot and execute about 10 to 15 seconds on each foot.

Side Bridge (hips)

Lie on one side, propped on your forearm, both knees bent and stacked one on the other, and feet lined up with hips. Lift your top leg to about hip height. Keeping tension in your trunk, lift your hips up and forward in one swift movement. Lower slowly, keeping the top leg lifted, imagining someone trying to push it down as you resist. Repeat 8 to 10 times on each side.

Hollow Hold (upper ribcage and abdominals)

Lie on your back, legs in table-top position and arms extended upward. Press your ribcage toward the floor firmly, including your lower ribs. Reach legs out and arms back at a 45-degree angle, continuing to press ribs toward the floor. If this feels too challenging, raise your legs higher, or send one leg and the opposite arm out instead. Hold for about 10 to 15 seconds, and repeat 2- to 3 times.