Simple At-Home Strength Training

Hey Mummis,

I hope you’ve enjoyed the past few posts about setting goals and working through avoidance. This week, we’re circling back to my actual wheelhouse: exercise.

Movement is one of the most common goals I hear. The reasons vary. Maybe you want to keep up with your kids at soccer practice. Maybe you’re thinking about protecting your brain and bone health as you age.

Honestly, it doesn't matter why you want to move. If you’re motivated to show up, I’m here for it.

What I do care about is making this feel simple and doable. Especially if you’re getting back into exercise after a break.

Below you’ll find my favorite foundational exercises for major muscle groups. These movements build strength efficiently and safely. I intentionally chose options that can be done at home with bodyweight or a simple set of dumbbells.

There are plenty of great videos online that demonstrate proper form. So I won’t go deep into technique here.

Instead, here’s how I recommend approaching this:

Start small. Pick one muscle group per workout, rotate through the groups during the week, and aim for 2–3 total strength sessions. Your workouts don’t need to be long. Even 15–20 minutes counts.

Choose a weight that feels challenging but manageable. Perform as many repetitions as you can while maintaining good form. When form starts to slip, stop.

Rest days matter. Muscles don’t get stronger during the workout. They rebuild during rest. Taking recovery days is part of progress.

A quick note on soreness: mild muscle soreness 24–48 hours after a workout can be normal when you’re starting or increasing intensity. This is called DOMS (Delayed Onset Muscle Soreness). It’s not a bad thing, but sharp pain or joint pain is a signal to stop.

To learn more about DOMS I have a free guide, available here: https://www.yummimummis.com/delayed-onset-muscle-soreness

You’ll also notice I’m encouraging you to rotate muscle groups rather than focusing on just one area. Targeting a single body part, like only doing core work to “lose belly fat,” doesn’t work. Fat loss and body composition changes are systemic, not spot-specific. So strength training works best when you train the whole body consistently.

Give this approach at least three weeks. That’s when most people notice that movements feel smoother, posture improves, and daily tasks feel lighter.

Early on, the scale is often not the best feedback tool. Progress might look like:

• Clothes fitting more comfortably

• Less joint or back discomfort

• Feeling stronger and more stable

• Exercises feeling easier or more controlled

If you’re someone who enjoys structure, tracking your workouts can significantly improve consistency. I write mine on a calendar (old school) but I also track them via a wearable.

At first, make this feel fun! Put on a comfort show or an upbeat playlist in the background, or invite your kids or friends to move with you. Over time, you’ll notice something shift. The lifts will feel easier, and you’ll want to keep going.

You might also notice that after a workout your muscles look fuller or more defined. You aren’t imagining it. Arnold famously called this “the pump.” While it’s temporary, it’s a sign your muscles are being challenged and adapting. Stronger is on the horizon.

We’ll talk about cardio next week. For now, enjoy these strength-based movements. Keep it simple and consistent.

And if you try this, let me know how it feels. You can comment on Instagram or inside the Yummi Mummis community.

Arms (Biceps & Triceps)

• Bicep Curls

• Hammer Curls

• Overhead Tricep Extensions

• Tricep Kickbacks

Shoulders & Back (Delts, Lats & Upper Back)

• Shoulder Press

• Lateral Raises

• Bent-Over Rows

• Reverse Flys

Legs (Glutes, Quads & Hamstrings)

• Goblet Squats

• Reverse Lunges

• Romanian Deadlifts

• Glute Bridges

Core (Deep Abdominals & Stabilizers)

• Dead Bugs

• Plank

• Russian Twists

• Standing Dumbbell Marches

Full-Body

• Squat to Press

• Renegade Rows

• Reverse Lunge with Bicep Curl

• Farmer Carry

As with any new exercise routine, please consult your physician if you have medical conditions or contraindications.

If you’re looking for more personalized support, my coaching spots are currently waitlisted. But you’re welcome to book a consult and add your name to the list. https://www.yummimummis.com/consult-call

Sending you strong, steady and fit vibes,
Sam 💜