There’s an endless number of strength exercises you can do at home.
Most are bodyweight. You can do them alone, without the supervision of a trainer.
Below, we’ll mention some of those. And specifically, we’ll focus on beginner exercises that slowly improve your strength!
(1) Knee Push-Ups.
This is a milder form of push-ups.
Most beginners can’t do a push up. Until they do, this is a recommended exercise.
With a knee push-up, you relieve 40-60% of your weight by standing on your knees, instead of toes.
Knee push-ups also put less pressure on your core. And this is good. Because as a beginner, you usually don’t know how to use your core to stabilize your body.
Keep an excel sheet, and record your sets and reps.
You should do knee push-ups once every 2 days. And with every workout, you want to do 3 sets, and maximum reps.
Do 1 set, then rest 3-5 minutes before moving to the next one. And you can lower your rest times further, to increase the intensity of your workout.
But, try not to go over 3 sets, as this can compromise your progress.
As a beginner, 3 max reps is enough to make you sore. Overtime, as you manage to do higher reps (over 10), you can progress to normal push-ups.
This is the exercise you’ll use to stimulate your core.
It’s fairly simple. Extend your body on the floor, similar to a push-up starting position. Only here, you’re laying your arms on the ground to hold up your body.
You then maintain a static plank position, keeping your body as straight as possible.
This exercise teaches you to stabilize your core. It puts pressure on your core to support your body’s straight position, without dipping.
It’s a difficult exercise, but it’s one you can scale up on with ease.
Here, you’ll need a stopwatch.
Plank exercises don’t follow a set-rep count. Instead, you maintain your position for as long as possible – this being a set.
Take 2-4 minute breaks between each set, before progressing to the next.
Record the amount of seconds in each set, then expand on those in future workouts.
And finally, you should do plank exercises on the same days as knee push-ups. So you do 1 day, and then skip the next.
(3) Bodyweight Rows.
A precursor to pull-ups.
Pull-ups are one of the hardest exercises you can do. And it’s a true test of your muscular strength.
But getting to a pull-up is hard. It’ll take you months of weight loss and practice just to do 1 rep.
So you need a milder form to condition yourself. And you do so with bodyweight rows.
How they Work.
With a bodyweight row, you start by lying on the floor. Back on the ground, and face looking up.
You then grab a bar that’s a few inches above you. And you use your trapezius and bicep muscles to pull yourself up.
It’s like a push-up, only in mirror form.
Now, you need equipment to do bodyweight rows. Specifically, you need 2 similar chars, and the bar you’ll use.
Lay out the chairs 1-2 meters apart. Then position the bar as a bridge between each chair. After that, slip into position under the bar.
Then start your workout from there.
Here, you track progress the same way you would with knee push-ups.
Do 3 sets, max reps, and with 3-5 minute rest times. And do them once every 2 days, giving your body time to heal.
The previous 3 exercises covered the upper body. This one focuses on your lower body.
Squats are straightforward. They don’t need much explanation.
Extend your hands forward to help you maintain balance. Then lower yourself into a squat, before raising yourself back up.
Keep repeating, and try to get in as many reps as you can.
You can increase the intensity of this exercise by lowering and raising yourself slowly.
Do this exercise on a separate day from the other 3.
What you want to do is dedicate 1 day for lower body workouts. And then dedicate the other for upper body ones.
Squats should fully cover your lower body (except calves). While push-ups, bodyweight rows, and planks cover your upper ones.
Start Your Beginner Routine Now.
Do your best, and try to master the previous exercises.
They’re the novice version of bodyweight workouts. And perfecting them lets you advance to weightlifting safely!