STRENGTH / 3 DAYS PER WEEK / ABOUT 30 MINUTES
Beginner strength foundations
Learn the big patterns and build confidence.
The first useful dose is one you can repeat. Practice the patterns with comfortable effort before adding resistance.
Your weekly sessions
SESSION 1 / Squat, push, pull and brace for a practical baseline.
Full body A / learn the patterns
Squat, push, pull and brace for a practical baseline.
- Chair squat — Start with 1–2 × 8–12 controlled reps
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Incline push-up — Start with 1–2 × 8–12 controlled reps
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Band row — Start with 1–2 × 8–12 controlled reps
Rhomboids, mid trapezius, lats and biceps. Anchor the band securely. Pull elbows toward ribs, pause and return with control.
- Glute bridge — Start with 1–2 × 8–12 controlled reps
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Dead bug — Start with 1–2 × 8–12 controlled reps per side
Abdominals, obliques and trunk stabilizers. Keep ribs down while slowly extending the opposite arm and leg.
SESSION 2 / Keep activity comfortable while giving hard work time to settle.
Recovery / easy movement
Keep activity comfortable while giving hard work time to settle.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Open book rotation — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Lie on your side and gently rotate your upper back while following your hand.
- Ankle rock — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
- Wall slide — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
- Single-leg balance reach — Beside stable support: 1–2 rounds of 3 gentle reaches per side
Hip and ankle stabilizers; balance control. Reach the free foot to three points slowly.
SESSION 3 / Balance the week with posterior chain, single-leg and carry work.
Full body B / hinge and step
Balance the week with posterior chain, single-leg and carry work.
- Hip hinge — Start with 1–2 × 8–12 controlled reps
Gluteus maximus and hamstrings; spinal erectors stabilize. Soften knees, move hips back and keep the weight close to your legs.
- Low step-up — Start with 1–2 × 8–12 controlled reps per side
Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.
- Band pulldown — Start with 1–2 × 8–12 controlled reps
Latissimus dorsi, upper back and biceps. Secure the band high and draw elbows down toward your sides.
- Dumbbell floor press — Start with 1–2 × 8–12 controlled reps
Pectoralis major, anterior deltoids and triceps. With elbows near the floor, press weights upward over your chest and lower slowly.
- Farmer carry — 1–3 × 20–30 sec with stable posture
Forearm grip, obliques and trunk stabilizers. Walk slowly with weights at your sides, shoulders relaxed and steady breathing.
How to progress
Weeks 1–2: 1–2 sets and easy effort. Weeks 3–5: 2–3 sets. Weeks 6–8: add reps or a small load when technique is steady.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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