OrangeTheory trainer shares strength training tips you can do at home or in the gym

With summer heat and humidity in full force, staying active can be tough, but strength training is one way to meet your fitness goals indoors. Trainer Rachel Swepston from OrangeTheory Midtown shares exercises you can do at the gym or at home.

Total Body Training, Even in the Heat

“We do all functional movement patterns, so any movement that you would do outside in your daily life,” Swepston said. “We just add a little resistance here using our dumbbells, our TRX straps, a little bit of BOSU.”

Strength training doesn’t require fancy machines or heavy weights. Swepston said one of the best full-body moves to start with is the basic squat.

“Well, it’s a great total body workout, especially if you are using a weight,” she said. “Just think of it like sitting back in a chair. So your booty is kind of pushing backwards as you keep that weight in your heels.”

Adjust Tempo for Targeted Results

According to Swepston, varying your tempo can activate different muscle groups and training goals.

“Our more standard tempo is just that two counts down, two counts up. This one's good for kind of endurance if you're working higher reps,” she said. “Flip side, you can grab something really heavy and really slow it down.”

“The slower you move, the more your body has to engage to control the weight,” she added. “So it’s really, really challenging that stability at the bottom of that exercise.”

And squats aren’t just about your legs.

“Oh yeah, it’s total core, especially if you think about just getting up from a chair,” Swepston said. “The first thing that you do is you engage your core for your stability to stand up and make sure you don't just fall over.”

No Weights? No Problem

Swepston said that strength training is accessible for everyone, even those without access to a gym.

“Oh no, you can do it body weight and you can just grab something lighter at home,” she said. “If you’ve got a baby on your hip or you can just pull onto something light, anything you can grab.”

More Than Just Squats

In addition to squats, OrangeTheory incorporates TRX training, walkouts, and mat exercises for a total-body approach.

“It’s almost like you’re on a plank. You’re just hanging in midair,” Swepston said, demonstrating a low row on the TRX. “This one’s really working stability to make sure that all those anchors are in control.”

“We do a lot of walkouts in here,” she added. “This is something that you can do at home that is gonna work like your entire body. It’s working your legs, it’s working your core, it’s working your arms.”

“You can do that all day. You can get tired quick.”