A no-equipment strength routine
Three sessions a week, about 30 minutes each.
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Health authorities such as the WHO recommend muscle-strengthening activity on at least two days a week. You can do it at home.
- Squats: 3 sets of 10–15
- Push-ups (on knees if needed): 3 sets of 8–12
- Glute bridges: 3 sets of 12–15
- Plank: 3 holds of 20–45 seconds
- Reverse lunges: 3 sets of 8 per leg
Tip: Add reps or slow the tempo each week. Progress is what builds strength.
General information only. Check with a doctor before starting if you have a medical condition.
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