Strength Training at Home with Free Weights?

by Alex
(Scotland)

I am wondering if you can point me in the right direction for a program or guide to gain explosive strength using only free weights, no bench or anything. I don't get out much at all anymore due to mental health reasons and can't face people in gyms.


I was always the strong one out of all my friends and in my year at school, but recently I have noticed a real deterioration in my strength so I got the old free weights out. I have dumbbell bars and barbell bars and about 80kg. I have just started back at them doing some shoulder presses and curls but I am looking to get stronger than ever before. What's my best option?

Aaron's Reply...


Hi Alex, and thanks for your question! You've got all the essentials to build great strength, though you should get a power rack if you can. Lifting heavy is great, but you need to stay safe in case you lose control of the bar.

The barbell Clean and the Clean & Press are great upper body exercises that you can do with just your barbell. You can also use the dumbells to do swings instead of kettlebells.

Just keep it simple and work these three lifts - they're all great for explosive strength!

It also sounds like you have some body image issues, so try checking out this page. It's targeted about guys insecure about their abs, & I'm not an expert about this, but it might be helpful for you. Good luck!

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