Beginner Strength Training Exercises You Can Do at Home

Key Points

• No gym equipment needed for many effective exercises.
• Focus on proper form and gradual progress.
• Incorporate these exercises 2–3 times a week for best results.
• Mix different movements to target all major muscle groups.
• Start slow, and increase repetitions as you get stronger.

1. Heel Raises

• Stand with feet shoulder-width apart, holding onto the support.
• Lift heels slowly off the ground, then lower.
• Repeat 8-15 times.

2. Sit-to-Stand

• Sit on a sturdy chair, feet flat and shoulder-width apart.
• Stand using your leg muscles, then sit back down. Use hands if needed.
• Repeat 8-15 times.

3. Wall Push-Ups

• Stand one arm’s length from a wall.
• Place hands at shoulder height, shoulder-width apart.
• Bend elbows and lean in, then push back.
• Repeat 8-15 times.

4. Chair Dips

• Sit on a sturdy chair, feet flat on the floor.
• Use your hands to support the front of the chair.
• Lower your body by bending your elbows, then press back up.
• Repeat 8-15 times.

5. Standing Leg Lifts

• Hold onto a chair for balance.
• Lift each leg to the side or back, keeping your torso straight.
• Do 5-10 reps per leg.

6. Mini-Squats

• Stand with feet hip-width apart, holding onto a support if needed.
• Slowly bend knees, keeping back straight.
• Return to standing.
• Do 8-12 repetitions.

Tips for Success:

• Aim for 2 sessions per week.
• Perform each move slowly and with control.
• Increase reps gradually as you become more comfortable.
• Warm up before and stretch after your workout.

Additional Resources

• 4-Week Beginner Strength-Training Plan | NBC News
• Full Body 20-Minute Workout | HASfit
• Full Beginner Routine | NY Times