Bodyweight Strength at Home
A three-day-a-week strength routine that needs no equipment, only a floor, a wall and a chair. Every exercise comes with an easier and a harder version, plus a simple way to track progress and know when to move up.
- Before you start
- The warm-up and the five exercises
- Your weekly plan
- Progress without guessing
- Make it a habit
This method was reviewed by our editorial team for accuracy and clarity before publication. Our standards
Preview
- 01Before you start3
- 02The warm-up and the five exercises4
- 03Your weekly plan5
- 04Progress without guessing6
- 05Make it a habit7
Before you start
You do not need a gym, dumbbells or a subscription to get stronger. Your own body weight, a sturdy chair and a bit of wall space are enough to train every major muscle group. This guide gives you a complete routine for three sessions a week, about thirty minutes each, and a clear way to make it harder as you improve.
The routine is built for beginners and for people returning after a long break. If you already train regularly, you can still use it, starting with the harder versions of each exercise.
Exercise is safe for most people, but not for everyone in every situation. Talk to a doctor or physiotherapist before starting if you have a heart or lung condition, high blood pressure, a recent injury or operation, joint problems, are pregnant, or have not exercised in many years and are unsure. This guide is general information, not medical advice, and it cannot account for your individual health.
Continue reading after purchase. 12 pages in total.