The Busy Mom’s Guide to Strength Training: Home vs Gym Workouts

If you’ve ever thought, “I know I should lift weights, but I just don’t know where to start…” you’re not alone. Strength training can feel overwhelming, especially for busy moms juggling kids, work, and about a million other things.

But honestly, strength training doesn’t have to be complicated. And if you approach it the right way, it can be one of the best tools for fat loss, confidence, and modeling health for your kids.

In this post, I’ll walk you through:

• How to set the right intention so you actually stick with it

• Whether to start at home or the gym (pros + cons of each)

• How many days per week to aim for

• What type of workouts give you the best results

  
  

Let’s dive in.

New to strength training? Check out my free No-Fear Weight Room Tour video

Start With Your “Why” (It’s Deeper Than Just Weight Loss)

Here’s the thing: if your only reason for starting strength training is “I want to lose weight”… that won’t be enough on the hard days.

Because life will happen. Work runs late. The kids need you. You’re tired. And if your “why” isn’t deeper, it’s way too easy to skip.

Instead, dig into the real reason:

• I want to be a healthy role model for my kids.

• I want to steward the body God entrusted me with.

  
  

When your beliefs are strong, your actions follow. That’s the foundation that will carry you through when motivation fades.

Should You Strength Train at Home or at the Gym?

When moms are deciding between home vs gym workouts, both can work — it just depends on your personality, lifestyle, and preferences.

At-Home Training

✅ Pros:

• Super convenient (no travel time)

• Time efficient

• Private — no “everyone’s looking at me” feeling

  
  

❌ Cons:

• Easier to skip (no real appointment with yourself-but! This can be helped by having accountability with a trainer-Hi!!)

• Limited equipment

• More distractions

  
  

Gym Training

✅ Pros:

• Feels like an appointment with yourself

• Unlimited equipment and heavier weights

• Builds confidence by pushing past intimidation

  
  

❌ Cons:

• Travel time

• Requires getting over the beginner nerves

How Many Days Per Week Should You Work Out?

Consistency > perfection.

Here’s what I recommend:

• Brand new or overloaded with life? Start with 2 days per week.

• A little more flexibility? Go for 3 days per week.

  
  

Pro tip: Plan your workouts in advance. Personally, I sit down with my husband on Saturdays and we map out when each of us will work out during the week. Some people think that’s “too much,” but for us, it’s a non-negotiable. Exercise helps me show up as the mom and role model I want to be.

Home vs Gym Workouts for Moms: What Kind of Workouts Work Best?

Skip the random Pinterest workouts. For the best results, I recommend:

• Compound-focused routines (think squats, hip thrusts, presses, rows)

• 2–3 separate workouts repeated each week

• Stick with the same plan for 6–10 weeks before switching it up

  
  

This builds strength, confidence, and visible progress without overwhelming you. I create customized routines for my clients so they don’t have to worry about any of this-it’s done for them. 

Your Next Step

You don’t need to figure this out alone. If you want a done-for-you strength training plan (plus accountability so you actually follow through and macro nutrition guidance), let’s chat.

👉 Book a free discovery call to see if my Fat Loss Formula for Moms is the right fit for you.

Action Item

Here’s the action item: Get started. Take one step today — whether that’s planning your workouts, choosing home vs. gym, or booking your call.

You’ll never get results if you don’t move.

Other Posts You May Like: 

• How To Start Strength Training (For Complete Beginners)

• How to Lose Fat Without Spending Hours in the Gym

• Why Your Workout Routine Isn’t Helping You Lose Weight (And What to Do Instead)