Home Strength Basics: Squats, Push-Ups and Rows
You can build strength without a gym pass. Three basic moves, three days a week, are enough for a strong first month.
The squat
Stand with feet shoulder-width apart, push your hips back as if sitting in a chair, then drive up tall. Begin with two sets of ten.
The push-up
Start with hands on a wall or counter, then lower the angle each week. Keep your body in one straight line.
The backpack row
- Pack a bag with a few heavy books.
- Hinge at the hips with a flat back.
- Pull the bag toward your ribs ten times per side.
A simple weekly plan
Train on Monday, Wednesday and Friday. Walk on the other days. Add a rep when a set feels easy. This kind of habit supports stamina and physical performance goals.*
Let your body recover
Muscle is built while you rest and eat. Our five sleep habits help you recover.
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