3 Ways to Level Up Your Strength Routine at Home

Posted On Sep 30, 2025 By BowFlex Insider Team

man working out on the bowflex revolution home gym

Even the best strength training routine can start to feel stale after a while. Maybe you've been relying on the same set of exercises for months, or you aren't as excited to pick up your weights as you once were.

Here's the good news: building strength is all about variety and challenging yourself in new ways. Read on for three easy ways to mix up your strength routine to help you stay motivated to crush your next home workout.

man using results series 552 dumbbell

Play With Your Reps (or Add More Weight)

When progress starts to stall, you might feel like you need to ditch your current routine in favor of something brand new. In reality, simple adjustments — like changing your rep range or increasing weight — mean you can keep familiar moves in your routine by approaching them differently.

Try this: Standing Bent-Over Dumbbell Row

The dumbbell row is a classic exercise that targets the lats, rhomboids, and biceps:

  • Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing in.
  • Hinge forward at your hips, keeping your back flat and your chest up.
  • Pull the dumbbell toward your hip, keeping your elbow close to your side, and squeeze your shoulder blade.
  • Slowly lower the dumbbell back to the starting position, with your arm fully extended.

While three sets of 10 reps at a medium weight might be your current go-to, try a heavier weight for 6-8 reps to build strength, or lighten the load with 15-20 reps to improve muscular endurance.

Use this: BowFlex Results Series 552 Adjustable Dumbbells

Instead of buying multiple sets of dumbbells for your home gym, consider adjustable dumbbells — like the new BowFlex Results Series 552 SelectTech Adjustable Dumbbells. With weights adjustable from 5 to 52.5 lbs., you can move seamlessly between heavy, strength-focused sets and lighter, high-rep sets — even if you're short on space. Made with durable metal components and an ergonomic grip, they're built to withstand your toughest workouts while staying comfortable set after set.

man using 840 kettlebell

Incorporate HIIT Into Your Strength Training

HIIT (high-intensity interval training) isn't just for cardio — it's also a great way to mix up your strength training routine, too. HIIT-style workouts alternate short bursts of intense effort with periods of rest or lighter activity. It keeps your heart rate up while giving your muscles a powerful yet time-efficient workout.

Try this: Kettlebell Press + Kettlebell Swing Superset

The kettlebell press challenges your shoulders, chest, and core while building stability, and the kettlebell swing builds endurance in your glutes, hamstrings, and core:

For the kettlebell press:

  • In a standing position, hold a kettlebell in a 'racked' position with your elbow close to your side; extend your other arm to the side for a counterbalance.
  • Press the kettlebell overhead, with your arm at a full extension, and then bring it back to the racked position by your side.
  • Repeat for 30 seconds and transition right into kettlebell swings.

For the kettlebell swing:

  • Stand with your feet slightly wider than hip-width, with a kettlebell on the floor between your legs.
  • Hinge at your hips and grip the kettlebell's handle with both hands.
  • Keeping your arms straight, hike the kettlebell back between your legs, and then drive your hips forward to stand up quickly; the kettlebell will naturally swing to chest height.
  • Repeat for 30 seconds. Rest for 30 seconds and then repeat the superset 3-4 more times.

Use this: BowFlex SelectTech 840 Adjustable Kettlebell

With resistance ranging from 8 to 40 lbs., the BowFlex SelectTech 840 Adjustable Kettlebell makes it easy to progress without crowding up your space. Seamlessly transition between different weights with the twist of a dial to level up your next workout.

woman using 2080 barbell

Try New-to-You Equipment

If dumbbells or bodyweight exercises are feeling stale, it might be time to step outside your comfort zone and explore new equipment. Working a barbell or home gym system into your routine can introduce new exercises and target your muscles in different ways.

Try this: Bent-Over Barbell Row

Similar to a bent-over dumbbell row, this move can help you build a stronger back and improve your posture. Using a barbell can allow you to lift heavier weight and work the stabilizing muscles in your core and hips:

  • Stand with your feet hip-width apart, with your knees slightly bent, and hinge at the hips.
  • Grip the barbell with your palms facing down, slightly wider than shoulder-width.
  • Pull the barbell toward your ribs, squeezing your shoulder blades together.
  • Slowly lower the barbell back to the starting position.

Use this: BowFlex SelectTech 2080 Adjustable Barbell with Curl Bar

The BowFlex SelectTech 2080 Adjustable Barbell with Curl Bar replaces 7 barbells and 7 curl bars, and features adjustable resistance from 20 to 80 lbs. It's an ideal solution for lifters who want versatility without dedicating an entire room to equipment.

Try this: Seated Cable Row

The seated cable row is a classic exercise for developing a strong, balanced back. Unlike free weights, a home gym system provides constant resistance throughout the movement, helping to build strength and control. It's also easier on the joints.

  • Sit on the bench of your home gym, facing it, with your knees bent and grasp the cable attachment.
  • Pull the handle back toward your abdomen, while keeping your back straight, and squeeze your shoulder blades together.
  • Return the handle forward and continue to keep your back straight.

Use this: BowFlex Xtreme 2 SE Home Gym

The BowFlex Xtreme 2 SE Home Gym is an all-in-one home gym. With over 70 exercises available and up to 210 lbs of Power Rod resistance, it's perfect for anyone at any fitness level looking to work every muscle at home.

Refreshing your strength routine doesn't require an extreme overhaul. Small adjustments — like changing your rep ranges, experimenting with HIIT, or introducing new equipment — can challenge you in new ways and reignite your excitement for working out. Try it today.

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The content on this blog is for informational and entertainment purposes only and should not be considered medical advice. This information is not a substitute for professional medical diagnosis, treatment, or advice. Always consult with your physician or another qualified healthcare provider before beginning any new exercise program, making changes to your fitness routine, or if you have questions about your health.