gentle
Beginner Bodyweight Strength Session
Starting with bodyweight is the most sensible foundation — form, control, and confidence come before added weight.
20 min · Kit: Yoga mat or carpet, Chair for balance support
The session
- 13 min warm-up: marching, arm swings, hip circles
- 23×8 Chair-assisted squats — lower slowly toward chair seat, stand back up
- 33×8 each Side lunge
- 43×8 Incline push-ups (hands on wall or counter)
- 53×10 Glute bridges — on back, feet flat, drive hips up
- 63×8 each Single-leg stand — hold 5 seconds, use chair for balance if needed
- 72×10 Standing marches with opposite arm
- 84 min cool-down stretches
Worth knowing
- Using a chair to assist squats is not cheating — it is suitable and useful
- Focus on how the movement feels rather than how it looks
- A beginner who trains consistently for 4 weeks will notice real changes
- Every repetition counts — there is no minimum amount that is "too small"
