Destination HealthGuide
Strength training at home for beginners
You don't need a gym to get stronger. A few simple exercises, done regularly, make a real difference — even with no equipment at all.
Five beginner exercises you can do at home
Chair stands
Stand up from a chair and sit back down slowly. Strong legs for everyday life.
Incline push-ups
Hands on a table or bench, body straight. Easier than floor push-ups and great for the chest and arms.
Glute bridges
Lie on your back, feet flat, and lift your hips. Kind to the lower back and good for the glutes.
Bird dog
On all fours, reach one arm forward and the opposite leg back. Balance and a stronger core.
Plank
Hold a straight line on your forearms. Start on your knees if you need to.
How often and how much
Two or three sessions a week is plenty to start. Begin with one or two sets of each exercise, stopping a couple of repetitions before it gets really hard. When a session starts to feel easy, add a set, a few repetitions, or a slightly harder version of the exercise.
Common beginner mistakes
- Doing too much in the first week and then stopping.
- Skipping the warm-up.
- Pushing through sharp pain — stop and swap the exercise instead.
- Changing the plan every day. Repeating the same few exercises is how you improve.
Let an app plan it for you
Destination Health is a free iPhone app that builds a home workout plan around your week. Choose "at home — no equipment" or "at home — dumbbells or bands", tell it how much time you have and anything that hurts, and it gives you one clear session for each day. Every exercise has a picture and three simple tips, and the next session adjusts after you say how the last one felt.
This is general guidance, not medical advice. Stop if you feel chest pain, dizziness or sharp pain, and check with your doctor if you have a health condition.
Download Destination Health on the App Store
Free on iPhone. No account needed.