“60 days later—stronger, fitter, better at burpees, much better at skips, much much better at push ups, obsessed with running, super obsessed with eating right and waiting to get back onto the next challenge,” shared Alia Bhatt as the caption of her latest post-workout selfie. The actor has been following a strength training regimen—even while locked down at home. “Alia’s workout routine is a mix of strength, functional and high intensity work,” shared her trainer Sohrab Khushrushahi in an interview with Vogue India last year. “Initially, I think she was a little skeptical about lifting weights, but over time she’s seen the benefits of it. From what I’ve seen and known of Alia over the past few months, I think she enjoys working out. We’ve focused on making her stronger, especially her legs, shoulders and back, which she responded very well to,” he confirmed at the time.
Strength training is an efficient form of exercise to practice while you’re at home. It involves using your own bodyweight or tools (like dumbbells or resistance bands) to build muscle mass, strength and endurance. Over time, strength training programs increase bone density and muscle mass, which improves the resting metabolic rate. All of this works to burn fat.
While you cannot make it to the gym right now or see a trainer IRL, once you’ve got the hang of basic form (think lunges, planks and squats) you can build on more postures. Even if you don’t have tools, simple bodyweight training can be just as effective.
5 accounts you can follow to practice strength training at home like Alia Bhatt
Joanna Soh, who is a certified personal trainer and Women’s Fitness Specialist, has over 50 videos on her Youtube channel, all of which are full body strength training workouts that need no tools. The movements are fast paced and explosive, so you’ll be winded after a full session.
These workouts are ideal if you’re looking to tone and work on a specific body part at a time, like abs, arms or glutes. While the workouts are strenuous, there are modifications for those with injuries and beginners, so anyone can follow along.
If you’ve already got the moves down pat (and don’t need to follow along with a timed video), you can cop Alia Bhatt’s exact training routine by following the workouts of the day on SOHFIT’s Instagram channel.
For those that have injuries, or are just starting out, these retro-looking workout videos are low impact and focus on walking, with strength training exercises added to it by way of a resistance band. The videos are quick (usually 15-30 minutes), so they can be added into any part of your day.
Amy Kiser Schemper
These intense workouts have modifications for prenatal and postnatal women, so if you need a workout safe for before or after pregnancy, you’ll find them here.
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