Beginner At-Home Strength Training Plan for Real Results (Free Printable)
If you’ve set new health and fitness goals this year, whether that’s building muscle, staying consistent, or simply moving your body more, you’re not alone. My team and I decided to start the year with a plan that’s simple, effective, and easy to stick with.
And just like that… Operation: Build Some Muscle officially began
A Simple At-Home Workout Plan You Can Stick With
We’re not fitness pros and that’s exactly the point. This at-home strength training plan was created to be realistic, approachable, and effective without being overwhelming.
If you’re looking for:
- Simple at-home workouts
- A beginner-friendly strength training plan
- A workout routine that doesn’t require fancy equipment
…this is for you.
We designed a free printable workout plan that follows the same workouts each week, allowing you to build strength through repetition and consistency.
How the Workout Printable Works
The printable repeats the same workouts weekly (labeled “Week 1 – Workout 1,” “Week 2 – Workout 1,” etc.), so you’ll have a fresh page each week to:
- Track your workouts
- Write down weights used
- Monitor your strength progress over time
This makes it easy to see improvement and stay motivated as the weeks go on. (Fair warning, we’re all about to get strong around here).
Supplements That Support Strength & Recovery
👉 Use code EVA to save 20% off MTN OPS!
Along with staying consistent in the gym, I’m intentional about what I use to support my body. I’ve partnered with MTN OPS, an outdoor energy and nutrition company built on faith, family, and hunting, values that mean a lot to me and my family.
These are the supplements I personally use and love, including my own MTN OPS collaboration line. I wrote a blog about aalll the supps I love from them and broke them all down to note what they do. You can read the blog below and grab some fuel to keep you on track.
Workout Accessories I Actually Wear
If you’re looking for silicone rings for workouts, hunting, or everyday wear, I also have a collaboration with QALO. These rings are comfortable, durable, and perfect for staying active without worrying about damaging your real rings.
Plus… they’re cute ☺️
Don’t Skip Goal Setting
One thing that helps Tim and I stay consistent year after year is intentional goal planning. We use a free goal planner every single year, and it’s made a huge difference in how we approach health, fitness, and life goals.
If you want to goal plan with me:
- You can read my full goal-planning blog post
- Download the free goal planner printable
- Follow along as we set goals together!
Check out the full blog post and grab your free printable here!
Fresh Workout Outfits for Extra Motivation
Let’s be honest—a new workout outfit never hurts motivation. You can shop some of my favorite workout looks and activewear that I actually wear during training.
👉 Shop my go-to workout outfits
Ready to Get Started?
Tag me on social if you share your workouts! @evashockey OR tag my community at @shopevaandco !!
Here’s to staying consistent, getting stronger, and feeling good all year long!
Drop a comment & let me know what you think!