Training at home with light equipment (such as dumbbells up to 15 kg) is just as effective for building muscle as going to the gym, provided that you compensate with intensity, tempo, repetitions, and reduced rest periods to ensure progressive overload.

noli's read

The idea that home training can be highly effective is widely validated by exercise science. A landmark meta-analysis by Schoenfeld et al. (2017) demonstrates that training with light loads stimulates muscle development in a manner comparable to heavy loads, provided that the muscles are taken close to fatigue. Adjusting tempo, increasing repetitions, and reducing rest periods are well-recognized progressive overload techniques for stimulating muscle fibers. Nevertheless, for maximizing pure physical strength, research indicates that the heavy loads typical of gyms remain superior to light dumbbells. On a behavioral level, observational surveys confirm that training at home eliminates transportation and time barriers, which greatly improves consistency. It is therefore an excellent strategy for overall fitness and daily toning.

the sources

1. 1Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
2. 2Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022