axavier, Author at True Fitness - Home Fitness Equipment

Best Warranties for Home Gym Equipment

Posted on March 1, 2023September 5, 2024 by axavier

Have you ever purchased an item, used it for a couple of months, and then it broke, and you wished had a warranty on that broken feature? We’ve all been there. Sometimes we overlook the value and importance of a warranty. It can tell you a lot about a product’s longevity, quality, and performance.

When shopping for a piece of fitness equipment for your home gym, make sure to check the specs, quality, brand, price, and of course, warranty. Finding a cheap product that can meet your needs and has a lower warranty than the more expensive product can tell you a lot about what you’re buying. “You get what you pay for” fits perfectly in this scenario.

If the fitness equipment you’re buying has the following, you’ll find yourself a great product.

Solid construction & durable frame
Easy-to-use navigation and real-time results
Specs that fit your lifestyle
A price that fits your budget
Warranty that has reliable coverage

Now, if you’re questioning that you don’t want to invest a lot of money to get a good fitness product for your home, you don’t. But do remember you’re investing in more than the equipment itself; you’re investing in yourself to become a better athlete and healthier individual, both physically and mentally. Luckily for you, TRUE Fitness checks all those boxes with products that have won users over for over 40+ years across the United States. Our products are not just favorites due to their aesthetics and features but because of their quality and longevity of the product. Our products are put through a rigorous testing process. They are run through an intense life-cycle quality and expansive durability test to ensure our products can meet the most demanding workout.

Our line-up of cardio and strength products brings club-quality machines to your home and some of the best warranties for home gym equipment. As all of our residential models match the standards of our commercial fitness equipment, you can be sure to have a product trusted for your home. Let’s check out our product lineup.

TRUE Treadmills

The perfect treadmill for your home does exist with TRUE. We have a complete line-up of treadmills that fit your style of activity. They are built to stand the test of time, and we continue to have users write how they have had their treadmill for 20+ years, and it is still going strong! That is TRUE satisfaction. We like to tell customers that this could be “the last treadmill you ever buy,” and we mean it. Our warranties on our treadmills are robust and have some of the most extensive coverage in the industry. Our warranty includes:

Lifetime Frame Warranty
30-Year Drive Motor Warranty
5 – 10 Year Parts

Learn more about our treadmill warranty.

“I’ve had this treadmill as long as I’ve been married….21 years! Definitely worth every penny.” – TRUE Treadmill Owner

TRUE Bikes

If you’re looking for a low-impact machine for your home, TRUE bikes are the best choice. Durable construction and intuitive design make for a smooth and comfortable ride. Select from our range of cycles to get total control over the workout you want to achieve. Our full warranty includes the following:

Lifetime Frame
10-Year Parts
1 Year Labor
7-Year Console

TRUE Ellipticals

TRUE ellipticals for home gyms are meticulously designed based on the body’s biomechanics to provide the most natural and stable workout for your fitness level. With a small footprint and full-body workout options, you’ll get a comfortable and efficient workout with just one machine. Our elliptical warranty includes the following:

Lifetime Frame
10-Year Parts
1 Year Labor
7-Year Console

TRUE Strength

Featuring modern styling, premium aesthetics, and high-quality commercial construction, the Quickfit Multi-Station System by TRUE Fitness is a compact and space-efficient solution that provides unlimited exercise possibilities within the convenience of your home. Our Strength warranty includes:

10-Year Frame
5 Year Parts
1 Year Labor

Conclusion

Our products are backed by some of the best warranties for home gym equipment, with some of the most extensive and robust coverage on a product. Trust in TRUE for any of your equipment needs at your home. Again, at the end of the day, “You get what you pay for,” and you don’t want to pay for something that will create headaches. We are here to support your healthy and active life.

5 Fitness Products for Your New Year’s Goals

Posted on December 23, 2022September 5, 2024 by axavier

New Year – New Opportunities – New TRUE

Are you planning to kick off a new lifestyle goal or training plan? New Year’s is always a good time to start. Just think about it; it’s like turning a page and creating a new chapter to improve yourself and your well-being. Everyone’s fitness goals and training plans are different. How you train is and can look very different than the next person.

Were you thinking about putting your plan into action at your local gym? Be careful. According to US News, 12% of members join the gym in January compared to an average of 8.3% in the other months of the year. This means there will likely be long wait times for a specific machine. Lucky for you, TRUE has you covered.

Take TRUE home and eliminate the wait times without eliminating the quality of your workout. Our commercial-grade quality products enable you to execute your training plans and push your goals from the comfort of your home.

TRUE provides an extensive portfolio of home fitness equipment that fits every lifestyle and can help you reach your goal. On top of that, our product warranties for our residential products are robust, ensuring you have a product you can trust. Let’s introduce you to five products to help you reach your New Year’s goals for fitness.

The TRUE Performance 800 Treadmill

Talk about product & workout quality. The Performance 800 offers a customizable experience on one of the largest running surfaces in the industry. It’s built to withstand the most challenging workouts; the Performance 800 combines smooth, quiet quality with unflinching durability.

The data feedback, integrated app technology, and challenging programs, plus the addition of unique user profiles, ensure the entire family can work towards their New Year’s goals surrounding health and fitness. TRUE’s noteworthy features, such as Soft Select® – allow you to adjust the surface firmness depending on your preference for the track running feel or pavement.

In addition, the TRUE Soft System® technology offers a bio-mechanically correct running surface. How it works: Neoprene shock absorbers in the front of the deck cushion each foot strike, while the back of the deck provides a firmer sensation allowing for a stronger push-off with every step.

This treadmill is perfect for the everyday runner and can withstand the courageous distance/marathon runner.

The TRUE 950 Treadmill

The TRUE Fitness 950 Treadmill is our top-of-the-line treadmill that offers a customizable experience on one of the industry’s largest and most comfortable running surfaces. TRUE Soft System® and Orthopedic Belt provide the ultimate impact reduction on joints and knees, while the TRUE Soft Select® adjustable deck cushioning has varying levels of soft to firm to fit every user’s needs.

On top of this treadmill’s outstanding features, the 950 allows you to select your desired console option.

Look below at two amazing choices:

The 16″ Envision II console
- 16″ Premium LCD Touchscreen
- Access to built-in programs and entertainment + internet and social media for a customized fitness experience
- Bluetooth for an app, audio, heart rate connectivity, and Apple GymKit integration, seamlessly connect your Apple Watch to track your workout.
Showrunner II HDMI 16″
- Integrated LCD screen
- Watch TV, or mirror your content while working out. Easy-to-use technology and built-in programming.

The ES700 Elliptical

Accomplishing your New Year’s goals and working out your entire body has never been more convenient. TRUE’s ES700 Elliptical is engineered with commercial-grade materials and boasts a sleek, dynamic design made to inspire and engage. Tone your muscles and increase your endurance with a cross-trainer designed to give users the most natural movement available on an elliptical.

Take your workouts to the next level with TRUE’s Cardio 360 program. A personal trainer is built into the elliptical to walk you through various full-body workouts. TRUE’s AutoStride is an electronically adjustable stride feature that will assist you in finding the most efficient and perfect stride possible based on your body’s natural movement at various speeds.

The ES900 Upright Bike

Whether training for a triathlon or looking for a low-impact fitness solution, TRUE’s ES900 Upright Bike helps you achieve a realistic cycling experience at home. The ergonomic design is ideal for all riders, and the aero bars provide significant leverage for long-distance sessions. You can customize your workout preferences with your choice of the Emerge LED console or the T9 Touchscreen.

The ES700 Recumbent Bike

The TRUE ES700 Recumbent Bike is engineered for comfort, safety, and efficiency. Its walk-through design accommodates users of all fitness levels, while an ergonomic-enhanced reclining seat offers the most comfortable rides in the industry. A small footprint and no need to connect to power allow you to maximize your workout space. Have your choice of the Emerge LED console or the T9 touchscreen console.

Conclusion

Your New Year’s goals are genuinely your personal goals. Whether you are an avid runner, modest walker, low-impact exerciser, or looking for a comfortable ride, TRUE has you covered to meet your goals and exceed them. As we highlighted five popular picks for home, all our products are favorites. With our premium quality equipment, you will have a workout you can enjoy in the comfort of your home from equipment households trust worldwide. Explore and learn more about our club-quality equipment for home at www.shop.truefitness.com.

A Body In Motion Stays In Motion: The Importance Of Lifelong Fitness

Posted on November 4, 2022September 5, 2024 by axavier

New research suggests lifelong fitness could protect against age-related loss of muscle mass and function.

In the 17th century, Sir Isaac Newton defined his universal laws of motion, also known as the laws of physics. Newton’s first law of motion – sometimes referred to as the law of inertia, stated in part that a body in motion will stay in motion in the same direction unless acted upon by an unbalanced force. While he was referring specifically to the science of physics, this law has applicability in other “motions,” as well.

Recent studies suggest that lifelong physical activity could protect against age-related muscle deterioration and help keep you moving as you age. Individuals ages 68 and above who were physically active throughout their lives had a healthier aging muscle that functions better and is more resistant to fatigue than inactive individuals, both young and old. While it is still true that individuals reap benefits no matter when they start exercising, this study can help motivate younger staff and extended family members to stay active now and going forward.

How TRUE Fitness Can Help You Participate In Lifelong Fitness

Maintaining physical activity is preeminent in the active aging community. If you’re new to working out or are looking for somewhere to start, TRUE Fitness can help support exercisers with premium treadmills, low-impact ellipticals, and residential bike machines that are accessible and easy to use.

TRUE’s premium home fitness equipment is designed to help you reach your fitness goals, regardless of skill level or available space. For over 40 years, TRUE Fitness has been developing and innovating some of the most orthopedically correct treadmills in the industry. Some TRUE treadmills feature our patented TRUE Soft Select® System, which allows users to modify the firmness of the running belt for a tailored experience. Adjusting the impact on a scale of 1 to 8 (with one being the softest and eight the firmest) provides the perfect impact levels for every user regardless of fitness level, injury level, or otherwise.

Whether you plan to use them in your home gym or in a fitness facility, you can reap many health benefits and engage in lifelong fitness with any of these options.

Safeguard Your Brain From Disease With Exercise

Posted on October 14, 2022September 5, 2024 by axavier

You know that exercise is good for you, but many people don’t realize just how important physical activity is for the brain. Recent studies suggest protecting your brain from dementia may be as simple as a walk in the park. Today we are going to discuss how to safeguard your brain from disease with exercise.

According to the British Journal of Sports Medicine, dementia is one of the leading causes of death worldwide, and more than 150 million people will be living with dementia by 2050. Dementia is an umbrella term for various brain diseases or conditions that negatively impact our thinking abilities.

Currently, there are no accessible and effective drug therapies to delay the onset, avoid progression, or treat any type of dementia. However, recent studies published by the journal Neurology show that exercise may help safeguard your brain from dementia as you age.

In fact, according to the Alzheimer’s Society, of all the lifestyle changes that have been studied, regular physical exercise appears to be one of the best things you can do to reduce your risk of getting dementia.

Which Types Of Exercise Are Best?

Physical activity does not always have to be an intense, demanding activity. Vigorous exercise seems to be best, but even non-traditional exercise, such as doing household chores, can offer a significant benefit and is just as effective at reducing the risk in those with a family history of dementia.

You can incorporate various traditional activities like lifting weights, playing sports, running on a treadmill, and non-traditional exercises to mix things up and make them fun. One study found that the risk of Alzheimer’s disease can be reduced just by performing daily physical tasks such as gardening, cooking, or cleaning. With so many great options to choose from, the best activity for you is whichever you enjoy the most.

Your Age May Increase, But Your Risk Of Dementia Doesn’t Have To

When it comes to reaping the benefits of physical activity, it is never too late to start. Fitness significantly impacts cognitive function in middle age and senior years, and it can increase the number of years you live in good health. In addition to protecting brain function, strength training can also help protect your bones and prevent osteoporosis-related fractures as you age.

Long-term exercise (over months and years) is associated with a larger hippocampus, temporal lobe, and frontal lobe as you age—which are the regions vulnerable to dementia— according to a 2021 review published in Behavioral Brain Research. Evidence of smaller or atrophic hippocampal volume has been found in individuals with dementia.

Although risk factors increase with age, even in those with an average age of 85 and older, only 1 in 3 develop Alzheimer’s. Experts say dementia is not an inevitable part of aging, and by following recommendations like exercise, a healthy diet, and managing blood pressure, we can significantly reduce the risk.

If you’re looking to improve your health and start exercising, check out TRUE’s user-friendly residential bikes, residential treadmills, and strength equipment, or try out TRUE’s at-home workouts today! Using our equipment can help you safeguard your brain from disease with exercise.

TRUE® S.O.F.T SYSTEM/ SOFT SELECT

Posted on September 13, 2022September 5, 2024 by axavier

For over 40 years, TRUE Fitness has been developing and innovating some of the most orthopedically correct treadmills in the industry. Our concept behind TRUE treadmill decks was based on the idea of running shoes. Frank Trulaske, Founder and CEO of TRUE Fitness since 1981, being a runner, took that mentality and put it into crafting a running deck that is comfortable and orthopedically sound.

We’ve spent many years defining how our residential treadmills should feel from the first foot plant until the final push-off. TRUE’s Soft Technology has made us the company we are today and is considered a trademark of the TRUE heritage.

S.O.F.T. SYSTEM

TRUE strives to perfect biomechanically correct and orthopedically comfortable, functional products. Whether it be the mesh seat in the recumbent bike, the Soft Step® in the elliptical cross-trainers or the Soft System® featured in some of our treadmill decks, comfort and safety are always at the forefront of the design.

Part of our premium treadmill experience lies in our S.O.F.T. (Shock Absorbing, Orthopedically Correct, Foot Plant, Transfer) System deck. The Soft System, patented in 1992, provides a softer deck cushion to help relieve joint impact.

The system consists of neoprene shock absorbers in the front third of the deck to cushion each foot strike, while the back of the deck provides a firmer sensation allowing for a stronger push-off with each step.

SOFT SELECT

Some TRUE treadmills feature our patented TRUE Soft Select® System, which allows users to modify the firmness of the running belt for a tailored experience. Adjusting the impact on a scale of 1 to 8 (with one being the softest and eight the firmest) provides the perfect impact levels for every user regardless of fitness level, injury level, or otherwise.

On the softest settings, the front of the deck has more area to flex. By moving the pivot forward, the deck has greater support toward the front and flexes less, providing a firmer impact. Firmer impact allows less energy to be lost from the running motion.

For instance, if you train to run outside on a hard surface like pavement, adjusting the belt to a more challenging scale will help acclimate your body to the running surface. Likewise, a softer belt is easier on your joints while creating resistance—perfect for building leg strength.

ORTHOPEDIC BELT

TRUE was the first to introduce an orthopedic belt on a treadmill in 2001. Specifically designed and built only for TRUE, the increased thickness and special material provide additional shock absorption without sacrificing the natural feel. We crafted this belt as a lower-impact alternative to outdoor running on pavement or hard terrain. According to Treadmill.com, TRUE Fitness has the “best orthopedic belt system on the market.”

The orthopedic belt is an excellent choice if you experience joint pain or want a softer running surface. With an orthopedic belt, your joints will easily absorb shock upon impact while allowing you to push off the treadmill firmly. With a softer surface, you can get into your daily running routine knowing you are taking care of your joint health.

TRUE S.O.F.T. System – Orthopedically Correct Treadmills

A TRUE Kickstart To Summer – Total Body Workout

Posted on July 8, 2022September 5, 2024 by axavier

Summer is officially here and with it is the arrival of longer and hotter days. Some brave souls choose to embrace the heat while most others choose to do their summer workout in the comfort of an air-conditioned gym. This shift in workout conditions combined with our busy schedules can make finding time and motivation a challenge. But, we can’t stop getting our total body workout in.

In this blog, we’ll walk you through a fun total body workout that you can perform indoors with your TRUE cardio equipment.

Workout Structure

In this workout, you’ll have two sections of strength movements in intervals of 40 seconds of work, and 20 seconds of rest. Perform each exercise before moving on to the next. In between each of the strength training sections, there is a cardio set. You will be performing a high-intensity cardio session with varying speed, resistance, and incline levels on your TRUE cardio equipment. This can be done on a bike, elliptical, or treadmill.

Be sure to have a mat and two pairs of dumbbells with one lighter set and the other a moderate weight. Demonstrate the movement beforehand to decide which weight suits you best for that exercise. Repeat each section three to four times or as many as suit your fitness level.

TRUE’s Summer Total Body Workout

Strength Interval Set 1: 40 seconds work/ 20 seconds rest

Check out our At-Home workout video on our YouTube channel for visual reference on these movements.

Jumping Rope – With or without a jump rope
Seated Arnold Press – Lift your feet off the ground for an added challenge
Mountain Climbers
Bent-Over Row + Fly
Squat Drops

*Repeat 3-4x before moving on to the cardio set

TRUE Cardio Interval Set:

1 min Steady Pace at Light Resistance/Incline.
30 seconds Fast/Challenging Pace at Moderate Resistance/Incline.
15 seconds (Rest) Steady Pace at Moderate Resistance/Incline.
30 seconds Fast/Challenging Pace at Heavy Resistance/Incline.
15 seconds (Rest) Steady Pace at Moderate Resistance/Incline.
30 seconds Fast/Challenging Pace at Heavy Resistance/Incline.

*Repeat 3-4x before moving on to the final strength set

Strength Interval Set 2: 40 seconds work/ 20 seconds rest

Check out our At-Home workout video on our YouTube channel for visual reference on these movements.

High-Knee Lateral Shuffle.
Ticktock Lunge with Lateral Raise.
Push-up Twist.
Sumo Squat with Curl and Press.
Starfishes – Brace your core with your back flat to the ground.

*Repeat 3-4x before moving on before finalizing the workout

*Please consult your physician or healthcare provider before starting any exercise program. Please immediately stop exercising if you are experiencing pain, dizziness, lightheadedness, blurred vision, headache, nausea, sickness, or any other discomfort.*

Mini Workouts Are on The Rise in 2022

Posted on May 12, 2022September 5, 2024 by axavier

Do you feel like you never have time to get in a good workout, even when working from home? There are only so many hours in the day and it’s easy to let other tasks take precedence. Despite fitness facilities opening back up, people are still struggling to find time in their busy schedules for a workout. If this sounds like a problem you’re facing, it may be time to switch up your approach to fitness.

Mini Workouts offer the perfect solution. These workouts focus on moving your body in short intervals, whether at home or in the gym, to achieve a complete workout by the end of the day. Reaching your fitness goals doesn’t have to consume your life, these short bursts of activity throughout the day will help you look good and feel good.

What is A Mini Workout?

A mini workout is a series of movements that only take a few minutes to complete and don’t require you to change clothes or locations. They typically take anywhere from 5 to 10 minutes to perform with little to no rest and generally consist of quick cardio sessions, mobility, strength, and HIIT training.

Some examples of cardio variations include going for a walk, stepping on a climber, or enjoying a quick bike ride. For mobility, you can get out your favorite yoga mat and take yourself through a flow and stretch session. For strength, you can grab weights and run through a few movements for a good burn.

Mini Workouts vs. Traditional Workouts

Whether you’re working from home or are back in an office, we all struggle with finding time for physical activity. Mini workouts are a great way to get moving without sacrificing a full hour of your day. Those who work a desk job may find them especially helpful to loosen up throughout the day.

Sitting for long periods of time can take a toll on our bodies so it’s important to take active breaks. Mini workouts are the perfect way for you to get your blood flowing, stretch your muscles, and refocus your mind.

You can switch up the types of mini workouts you do throughout the week or even the day. No need for a personal trainer or hours of complex cardio or strength training, mini workouts allow you all of the control without the time commitment.

Can You Use Equipment with Mini Workouts?

Absolutely! With mini workouts, you can use all sorts of different exercise equipment including strength machines, cardio machines, resistance bands, and weights. For those who work remotely, there are a wide variety of mini workouts that can be done at home.

For those who are able to make it to a gym, you can use almost any piece of equipment available to you. The idea is that you can do pretty much any movement you’d like, you’ll just be doing that movement for a short period of time sporadically throughout the day.

Mini Workout Routines

Important Note: These workouts are suggestions. Please be sure to consult with your doctor before beginning a new workout regime and modify or quit a movement if it is causing discomfort.

Warm-up:

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Mini Workout 1: Cardio + HIIT – 10 mins

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Mini Workout 2: Strength – 10 mins

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Mini Workout 3: Mobility – 5 mins

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Functional Fitness for Golf Season

Posted on April 22, 2022September 5, 2024 by axavier

With golf season in full swing, we want to help you step up your game with some functional fitness tips. We’ve highlighted a few golf workouts you can try on the XT-900 Functional Trainer to help you get the most out of your training. Targeting different muscle groups can help improve your swing speed, power and accuracy. It can also help improve your overall quality of life by strengthening your full body. With that being said, are you ready for your best swing of 2022?

Functionally Fit Down to the Core

Having a strong and stable core is beneficial for many things in your daily life like running errands, enjoying time with your family, work, fitness, and recreational activities. When it comes to golf specifically, having a great golf game requires proper training and consistency. Regularly training your core along with your upper and lower body, will pave a road for success in the long run. If you would like to gain a firm foundation to drive the ball further, try these functional fitness exercises:

Core Workout

One of the main components of your physical foundation would be your core. Improving your core strength allows you to transfer energy, generate force and protect your low back during movement. When it comes to golf fitness, the condition of your core is especially important to help power your swing.

Tip #1

High-to-low Trunk Rotation

Do three sets and choose a weight that will allow you to do 12-15 reps on each side.

1. Position pulley above user head height.

2. Stand two feet away from the machine with your left side towards the pulley. Position feet shoulder-width apart with knees slightly bent.

3. Grasp the handle with the left hand first, followed by the right hand on top of the left hand.

4. Pull the handle downward and diagonally across the body until it passes the right thigh. Rotate the entire torso and keep the arms fully extended throughout the movement.

5. Return to start position. Switch sides after the prescribed number of reps.

*Tip: Remember to rotate shoulders and not just the arms. Note the weight distribution from one leg to the other during the exercise.

Muscles worked: abdominals, obliques.

Bonus benefit: Helps improve thoracic spine mobility.

Tip #2

Low-to-high Trunk Rotation

Do three sets and choose a weight that will allow you to do 12-15 reps on each side.

Repeat the instructions above, excluding step #1.

Upper and Lower Body Workout

For your golf swing to be powerful yet controlled, the smaller stabilizing muscles need to be working in sync with the larger force-producing ones. The following two functional exercises will train your balance and target stabilizer muscles from head to toe, as well as the small muscles in the foot and ankle.

Tip #3

Single-leg Pallof Figure 8

Perform three sets of 12 “figure 8”.

1. Position the pulley at approximately chest height.

2. Stand with your right side 2-3ft away from the pulley.

3. Grasp handle with the right hand first, followed by the left hand on top of the right hand. Extend your arms forward at chest level with your hips and shoulders squared.

4. With arms fully extended and standing on the right leg only, draw a “figure 8”.

5. Remember to keep the torso and hips stable. Switch sides after the prescribed number of reps.

*Tip: Remember to keep the core engaged to prevent any rotation from occurring. You will also feel your hip rotators working hard to maintain balance and stability.

Muscles worked: Obliques, abdominals, hip rotators.

Tip #4

Single-arm/Single Leg Reverse Fly

Perform three sets of 12 reps.

1. Position the pulley at the lowest position.

2. Stand with your right side 2-3ft away from the pulley.

3. Grasp the handle with your left hand, and stand on your right leg only.

4. Hinging forward with your torso at a 30-45 degree angle, perform a reverse fly as shown.

5. Switch sides after completing the set.

Muscles worked: Hip rotators, core, posterior deltoid, mid and lower traps, and rhomboids.

Stretch

The best way to cool down from these great exercises is with some stretching. You can use the TRUE Stretch Golf to help aid in recovery, reduce your risk of injury and increase mobility.

10 Simple Arm-Strengthening Exercises

Posted on August 12, 2021September 5, 2024 by axavier

You can tone and strengthen your arm muscles in just a few short weeks with regular repetition of some simple exercises.

Here are 10 of the best and simplest arm-strengthening exercises. All exercises must be tailored to suit your fitness level for comfort and safety, so simply discover the right number of reps and timed sets that sufficiently work your body without causing injury, and gradually increase them as your strength improves.

1. Lateral Raise (Side Raise)

Standing tall with your knees slightly bent, hold a dumbbell in each hand and hang your arms down by your sides.
Maintaining a slight bend at your elbows, raise your arms up and out to the sides, until they are level with your shoulders – make sure that your palms remain downward-facing).
Lower your arms slowly, and repeat 8-12 reps.

2. Overhead Extension

Standing with your feet hip-width apart and your knees slightly bend, grip a dumbbell with both hands.
Reach your hands up, over, and behind your head, holding the dumbbell in a vertical position, keeping your wrists straight.
Bending your elbows, lower the dumbbell further behind your head – make sure to keep your elbows pointing towards the ceiling and your uppers arms in close to your head.
Straighten your arms back upwards and repeat.

3. Push-Ups

Lying face down on the floor with your feet approximately 15-20 cm apart, place the palms of your hands flat on the ground, holding them slightly further apart than shoulder-width.
Keeping your body long and straight, move up onto your toes and raise your body off the floor using your arms until they are extended fully.
Then, slowly bend your elbows and lower your chest back towards the ground.
Stop approximately 10-15 cm before touching the floor with your stomach. Maintain a straight back and legs as you do.
Push yourself back up into the original position and repeat.
If this is too difficult to start, you can do an easier version with your knees on the floor. Even simpler still, you can use a wall and do this exercise standing up, with your feet positioned approximately 50 cm from the wall.

4. Tricep Push-Ups

Get into the push-up position with straight arms, but with your knees on the ground and your feet in the air – your hands need to be closer together than a regular push-up and under your chest.
Tightening your core muscles, bend your arms, and bring your chest down towards the ground. Keep your back straight and your upper arms closer to your body – your elbows should be pointing back behind you, not out to the side.
Straighten your arms back to the starting position and repeat.

5. Bicep Curl

Standing with your feet shoulder-width apart, hold the dumbbell in your hand.
Holding your palms forwards, bend your elbows and raise the dumbbell up towards your shoulder.
Slowly lower your arm back down to the starting position and repeat.

6. Dumbbell Row

Holding a dumbbell in one hand with your other hand and knee resting on a bench, keep your back straight and your elbow slightly bent with your palm facing inward.
Ensure that your bent knee (on the bench) is aligned under your hips and your hand under your shoulder.
Engage your core and squeeze your shoulder blades together, lifting the dumbbell upwards until your upper arm is parallel to the ground, with your elbow behind you.
Return to the starting position and repeat, followed by switching sides for another set.

7. Two-Arm Kettlebell Swing

Standing with your feet apart by a shoulder-width, hang your arms in front of you whilst holding a kettlebell with both hands.
Bending your knees, lower the kettlebell downwards between your knees.
In one swift movement, straighten your legs out of the squat whilst swinging your arms forwards and up to eye level – the kettlebell should feel practically weightless as it reaches the top of the movement.
Either repeat for a set number of reps or continue the movement to time sets.

8. Plank To Push-Up

Beginning in a high planking position (i.e. on your hands instead of your elbows), keep your arms directly beneath your shoulders and maintain core engagement.
One at a time, lift your arm and place your elbow down, ending in a traditional plank position.
Return your arms one at a time to the starting position and repeat.

9. Tricep Dips

Sitting on the edge of a bench, bend your knees at 90 degrees and have your feet firmly planted on the floor.
Gripping the bench with your hands on either side of your hips, push your glutes up and off the bench, and then lower your body 2-3 inches down as you bend your elbow whilst keeping them close to your body.
Then, slowly raise your body back to the starting position and repeat.

10. Dumbbell Punch

Standing with your feet shoulder-width apart, hold your dumbbells and keep your knees loose (slightly bent – not locked back).
Lift your arms and punch them straight out in front of you, alternating each and keeping the dumbbells at shoulder level as you do.
Avoid jerky movements by allowing your hips to naturally move with your body as to punch, and repeat sets for a timed period.

Final Thoughts

All of the exercises can be done with just a bench, a dumbbell set, and a kettlebell – and all are easily achievable in the comfort of your own home as well as the gym, so even less excuse not to do them! They are simple yet effective with consistent commitment, increasing your arm strength in no time!