Bodyweight strength
Physical Activity and Sport · Beginner
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Train the fundamental strength patterns with your own bodyweight, no equipment or gym needed.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Squats
Lower as if sitting into a chair, back straight, then stand up. Do as many as you can with good form.
Use an actual chair as a reference if controlling the descent is hard.
3 minPush-ups (at your level)
Do push-ups with your hands on a wall or table if the floor version is too much.
An easier version done well beats a hard one with poor form.
3 minPlank
Rest on your forearms and toes, body straight, and hold for a few seconds without letting your hips drop.
Progressive overload: each week add a second or a repetition.
2 min