How to Start Strength Training at Home
This week we ran a free WildStrong webinar on How to Start Strength Training.
Yesterday, we attempted something slightly mad, to take a complex, multifaceted, and extremely individual topic of how to strength train at home for bone mineral density and muscle mass, and distill it into a one-hour webinar.
It was a big challenge to set, so a huge thank you to Andrew for actually pulling it off, and for remaining married to me in the process.
We had over 300 of you sign up, which for us was huge. I hope the framework we shared gave you something useful to work with.
This session was just one piece of a varied movement diet. While most of the research we have is based on gym-based metrics (because they’re easy to measure), there’s always the risk that once you start measuring one thing, you lose sight of everything else that matters just as much.
Still, we wanted to give you some clear scaffolding. (Recording below)
How to Strip Away the Noise
We began with the evidence. The research on strength training for bone health is strong, but also narrow. Most of what we know about improving bone mineral density (BMD) comes from gym-based studies using barbells, machines and controlled environments. That’s helpful, but it leaves out the way many of us live, move, and age.
The evidence-based takeaway:
To improve or maintain bone density, you need high-intensity, progressive resistance - roughly a weight you can lift 5–8 times before needing to rest (this is not the same as HIIT).
Aim for 2–3 sessions per week, each with 3 sets of the key movement patterns: squat, hinge, push, pull.
Add impact, jumps, skips, stairs, or marching, to stimulate the bones (especially the femoral neck and lumbar spine).
And crucially, this doesn’t need to look like a gym programme. If you’re gardening, dancing, scrambling, or lifting your grandkids, you’re already halfway there. But to specifically target bone density, you need to challenge your system more than walking or yoga alone can offer.
Try to avoid chasing the shiny apples.
Strength training can quickly spiral into an overwhelming list of mobility drills, gut protocols, supplements, splits, sauna sessions, and gear.
Pick up something heavy six times. Rest. Repeat. Do that twice a week. That’s it.
Questions That Came Up
Is lifting safe for people with prolapse or hernias?
Yes, but start slow and talk to a physio or doctor if you have concerns. All tissues adapt to load over time, but:
Start with lighter weights and a low rate of perceived exertion. (10–12 reps)
Avoid high-pressure bracing or breath-holding at first
Build familiarity and confidence
You can likely return to heavier lifting safely, just not on Day One
Is strength training equally as important for men as it is for women?
Everyone benefits from strength training. But:
Biologically, men are less at risk of osteoporosis due to higher baseline muscle mass and testosterone.
Socially, men have often spent more time in gyms or sports, giving them a head start in confidence.
We see it all the time at WildStrong: women often spend months building the belief that they can lift heavy. Men, meanwhile, often jump too fast, too heavy, and end up needing to be pulled back. It’s the same fear, just wearing different clothes.
Should I focus on strength or hypertrophy?
It’s a false divide as both exist on a continuum.
Strength training (heavier weight, lower reps, more rest) helps with bone density, power, and longevity.
Hypertrophy training (moderate weight, more reps) supports muscle growth and metabolism.
Both build muscle. Neither will make you bulk up unless you’re specifically chasing that goal. For bone health and independence, the heavier, lower-rep work is probably more effective.
Is strength training safe?
Strength training has one of the lowest injury rates when done well, especially compared to sports like football or running. It can still feel intimidating if you’re new to it, or if the only examples you’ve seen involve big weights and aggressive coaching.
If focusing less on lifting for numbers and more on building capability, start with:
Spending time getting familiar with the movements
Building confidence before increasing the weight
Finding movements that are a good fit for you, depending on your injury history, mobility, or stage of life.
Ego is often the bigger risk than the load, often men go too heavy too soon whilst women hold back for longer than they need to.
Wherever you're starting from, there’s a path forward, and it’s okay to go slowly.
What equipment do I need to get started?
You really don’t need much, and you can DIY most of it. Here’s what we recommend:
Strongman-style sandbag (without handles)
Start with 100 lbs (women) or 135 lbs (men), but only fill it partially to begin.
Add a cup or two of play sand each week. It grows with you. (About 1-2 lbs)
Suspension trainer or rope
For rows and pulling movements
Kettlebells
8kg & 12kg for women starting out
12kg & 16kg for men
Or go DIY
Use logs, rocks, or rucksacks, anything you can carry, lift and press overhead
We’re also currently testing sand-filled kettlebells, we’ll report back soon.
What’s Next: Our New Live Course
If you’re tired of starting and stopping, trying to cobble together a strength routine that works at home, this new Live Course is for you.
We're designing it to be simple, flexible, and playful..
✅ Weekly live calls
✅ Support with adaptations and progression
✅ Guest webinars on back health and osteoporosis
✅ A training plan that fits real life
👉 Join the early interest list here You’ll get early access, a big first-time discount, and a say in how we shape the course.
Link to Slides to follow
