Guided technique · Movement · 10–15 min

Bodyweight strength starter

A simple bodyweight routine — chair sit-to-stands, wall push-ups and a plank or wall sit — that you can do at home.

Level: Beginner · Free — no account needed to read

A simple bodyweight routine — chair sit-to-stands, wall push-ups and a plank or wall sit — that you can do at home.

Why it may help

Muscle-strengthening activity supports bones, joints, balance and blood-sugar control, and WHO recommends it on at least two days a week. Your own body weight is enough to start.

When to use it

• you want to build strength without a gym
• everyday tasks feel harder than they used to
• you only do cardio

Helps with

• Building strength
• Starting from zero

How to do it

1. Chair sit-to-stands: sit and stand up from a chair 8 to 10 times, slowly. (about 60 seconds)
2. Wall push-ups: hands on a wall, bend and straighten your arms 8 to 10 times. (about 60 seconds)
3. Hold a wall sit or a plank on your knees for as long as feels comfortable. (about 30 seconds)
4. Rest a minute, then repeat the set once more if you feel able. (about 60 seconds)

What the evidence says

Strong evidence: Many good-quality studies, usually including randomised trials and reviews that pool them, point the same way. Guidelines tend to recommend it.

What was found

The benefits of regular muscle-strengthening activity for bones, function and metabolic health are well established.

What is uncertain

The ideal amount varies with age, fitness and health, and progress depends on gradually making exercises harder.

Who it may not suit

With heart problems, recent surgery, pregnancy or joint pain, get advice from a professional first. Stop if you feel pain or dizziness.

Where this comes from: WHO guidelines on physical activity and sedentary behaviour (2020); Exercise and health research.

Afterwards, ask yourself

How did your muscles feel during and after the set?