6 Power Training Exercises To Do At Home

Power training exercised can be done while sitting at home. Know which exercises you should do for your workout.

Puru Bansal
Written by: Puru BansalPublished at: May 20, 2021Updated at: May 20, 2021
6 Power Training Exercises To Do At Home

Pandemic and lockdown has affected our daily schedule and routine to a great extent. The physical workout has been drastically affected due to closure of gyms and surge in COVID cases. Hence, it is important to maintain physical fitness by training at home. Home workouts have become the new-normal since the pandemic has begun. In this case, one can opt for power training workouts to target the various parts of the body for strength and endurance. Let’s get to know some power training exercises that can be done at home. 

What Is Power Training?

Power training is basically workout sessions which have a direct impact on your body. Mr. Eram Rizvi who is a physical trainer at Dronacharya Gym in Noida shares some facts about importance of power training. He says that power training targets definite parts of your body and improves strength of it. Most of these exercises and workouts can be performed at your homes with some very basic equipment. It could also be exciting because these exercises show significant results on your body and health. Power training is also called strength training as it involves use of muscle strength extensively. It can be a vital part of your daily routine to help you build endurance and muscle strength. 


6 Power Training Exercises For Home

There are many exercises for power training but we have tried to put together a combination of basic exercises with help of Mr. Rizvi which you can do daily in 1 hour of workout.

1. Lunges

This exercise is made for your lower body. It improves strength in your hamstrings, glutes, calves and quadriceps. To do this exercise, you need to stand straight with your legs shoulder width apart. Then step forward until your leg is at 90 degree angle to ground. Keep your back upright and hold in this position for 5 seconds. Come back to original position and do the same with other leg this time. Repeat this exercise 10 times till 2 sets.

2. Squat to Overhead Raise

This exercise benefits multiple muscles. It helps to build leg muscles and glutes then also works on the core muscles at back, shoulders and triceps. Try to keep less weight if you are new to this workout, light dumbbells or water bottles will also work.


For this exercise, stand with your feet hip width apart, and arms kept along your body with weights facing upward. Slowly lower your hips into squat position, then come up to standing position and raise your hands upwards. Return to initial position and repeat the steps. Do this exercise in 3 sets with 8 reps each.

3. Planks

Planks are very beneficial to improve your core strength. It improves your muscles of chest, shoulder and back. For doing planks, rest your forearms and toes on the ground, rest of body above parallel aligned to ground. Push your buttocks little upwards to engage our abdominal muscles. Now hold this position for 20 seconds. Then relax and hold in same position again. Do this in 3 sets and try to increase your holding position to 30 seconds.

Also Read- 8 Exercises That Can Help You Build Your Biceps At Home

4. Push-ups

It is a well-known exercise to majority of people but still many of them do not know the right technique to do it. It builds your chest, triceps and abdominal muscles. For push-ups, you need to come down to plank position, with only difference being that this time you need to place your palms directly on ground. Keep your back straight, and then slowly go down bending your elbows until your chest nearly touches the ground. Now push your body back to original position. Try doing 3 sets with 12 reps each.


5. Dumbbell Triceps Kickback

This exercise helps you build your shoulder and triceps. It is great exercise for power training as results are easily visible over time. To do this exercise, take two dumbbells in each hand. Bend elbows to engage your triceps. Bend your back to 45 degree angle so that your elbows come at 90 degree angle. Now push your elbow straight to the back and come to initial position. Do the same with the other hand. You can do dumbbell triceps kickback simultaneously as well. Try to keep the rev at medium pace. Try doing 3 sets with 10 reps each. 

6. Resistance Band Leg Press

This is a purely leg exercise which builds your quadriceps, hamstrings, calves and glutes. It is better on a leg press machine but since it is not possible to have a leg press machine, you can do it with the help of resistance band. 

Resistance band leg press exercise means you need to lie on your back with your feet on the ground. Bend your knees, creating a 90 degree angle and then wrap the resistance bank around your feet, holding it with your hands. Press your feet against the band until your legs are fully stretched, then slowly bend your knees again. Do not hurry in this step as the band can slip otherwise hurting you. Repeat the exercise 10-12 times with 3 sets each. 



After power training exercises rest for 5-10 minutes before jumping on to some other work. Lie down and take deep breaths to allow heart rate to slow down into resting rate. You can also walk slowly in small stretches.

Also Read- 5 Best Abs Workout To Tone Your Stomach In Home Quarantine

What Are The Benefits Of Power Training Exercises?

Power training not only helps build muscles, but also keeps your physical health in place. Before knowing the exercises look at the benefits you can have by doing power training at home. 

  • Reduces body fat
  • Burns calories efficiently in body
  • Increase bone density
  • Boosts metabolism in body
  • Improves flexibility
  • Builds lean muscles mass
  • Improves brain health 
  • Helps in cognitive functioning
  • Reduces the risk of chronic conditions like diabetes, arthritis and heart diseases.


Working out is really important in this pandemic. Therefore one must take out time from the schedule to do power training exercises. It not just builds muscles but reduces the risk of chronic diseases and mental stress. Power training exercises can be done sitting at home with help of some basic equipment. Try these exercises and feel the change in your overall health of the body.

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