How should beginners start strength training at home?

This plan can be divided into three stages: beginner, intermediate, and advanced, each lasting 12 weeks.

• Beginner:Focus on bodyweight exercises to enhance stability and movement patterns.
• Intermediate:Incorporate fixed machine exercises.
• Advanced:Add training techniques using dumbbells or barbells.

We'll focus on the beginner stage, as it's what newcomers need the most.

Beginner Training Content

Weeks 1-4

Only bodyweight exercises, no equipment needed. This builds a strong foundation for the next stages.

Day 1 and Day 3 (alternate day schedule):

• Kneeling Push-ups: 3 sets × 15 reps
• Alternating Arm Plank: 3 sets × 10 reps
• Squats: 4 sets × 20 reps
• Bear Crawls: 4 sets × 22 reps
• Plank: 2 sets × 50 seconds

Weeks 5-8

Train every other day.

Routine:

• Standard Push-ups: 4 sets × 15 reps
• Seated Tricep Dips: 3 sets × 15 reps
• Bulgarian Split Squats: 4 sets × 15 reps
• Incline Pull-ups: 4 sets × 20 reps
• Plank: 2 sets × 1 minute

Weeks 9-12

Train every other day. Prepare two 10kg dumbbells. For weighted squats, use a bag of rice or hold the dumbbells.

Routine:

• Standard Push-ups: 6 sets × 20 reps
• Weighted Seated Tricep Dips: 4 sets × 15 reps
• Alternating Arm Plank: 4 sets × 15 reps
• Weighted Bulgarian Split Squats: 4 sets × 15 reps
• Incline Pull-ups: 4 sets × 20 reps

Once you complete the beginner workout, you'll have a solid grasp of the basic movements.

Special Notes 

Although there are many exercises you can do at home, it’s recommended to train at a gym eventually for effective weight training.

• Don’t waste your gym membership.
• Develop a habit of regular exercise.
• Gain confidence and overcome gym anxiety!

Fitness is a long-term commitment. Build a solid foundation, progress gradually, and take that brave first step!