Three at-home exercises to help you build muscle and lose body fat - no equipment needed

It helps build muscle, which is particularly important in older adults when muscle mass and bone density naturally decline.

A popular way to strength train is to use weights, machines and other equipment at the gym, but you don't need a gym membership to achieve results.

ACSM- and AFAA-certified personal trainer at the fitness app Muscle Booster, Bruno Pontes, spoke to GB News to share alternative ways to get a good strength workout at home.

He shared the top three at-home resistance exercises that are also functional, meaning they should make mobility and the physical challenges of everyday life easier.

Three at-home strength exercises

Glute bridges

Pontes said: “Glute bridges help strengthen the glutes while minimising stress on the lower back. They improve hip strength and pelvic stability, which can help to reduce back strain. The key is to focus on squeezing the glutes at the top of the movement rather than arching the lower back.”

Sit-to-stand

Pontes said: “Sit-to-stands can strengthen both the quadriceps and glute muscles while improving everyday functional activities. This exercise becomes increasingly important as we age, since the ability to stand without assistance is closely tied to lower-body strength, coordination, and overall independence.”

Wall push-ups

Pontes said: “Wall push-ups are a low-impact variation of traditional push-ups performed against a wall instead of on the floor. They are great for building and maintaining functional strength without putting significant strain on the body.”

Such at-home exercises can be done without any equipment, but you can use dumbbells, kettlebells or resistance bands for an added challenge. Another way health-conscious Britons can improve their strength without hitting the gym floor is by swimming.

Pontes said: "Swimming is one of the most effective forms of exercise because it is a workout for the full body. Unlike some workouts which focus on specific muscle groups and areas, swimming brings together virtually every muscle in the body. You need muscles within your arms, legs, core and back to work together.”

Why strength train?

Research has repeatedly shown the huge impact strength training has on body weight and body composition. And oftentimes, the more muscle one has, the more toned they look.

One study analysed 114 controlled trials to find strength training alone reduced body fat and body weight, while also increasing lean muscle mass by an average of 0.8kg.

The most dramatic transformations occurred when this was combined with calorie restriction, and eating plenty of protein will make it easier to preserve muscle while losing fat.

Pontes said: “Strength training in particular can play a major role in healthy, sustainable weight loss, especially for adults over 50. Alongside supporting weight management, it also helps to maintain mobility and independence as we age."

As well as "potentially adding years to your life and helping lose weight", the expert pointed out more benefits of strength exercises. He said: “It can help prevent sarcopenia. Resistance training can help slow or reverse age-related muscle loss, preserving your strength and making everyday activities easier.

“It improves functional strength. Stronger muscles support better posture, balance, and coordination, which lowers the risk of falls and injuries."

And, of course, there are notable metabolic benefits. Pontes said: “Increased muscle mass means better blood sugar control and improved insulin sensitivity, aiding with weight loss.

"These effects can be especially valuable during and after menopause, when hormonal shifts may make it harder to maintain muscle mass."

When it comes to muscles, don't neglect what you eat. An expert explained why eating more protein can make fat loss easier, "lowering overall calorie intake".