Strength training builds muscle, improves metabolism, and supports bone health. You don’t need heavy equipment to get started. Do you include strength training in your weekly routine?
1. Bodyweight Squats
Stand with feet shoulder-width apart and lower into a squat. Many beginners start with 2–3 sets of 12 reps.
2. Push-Ups
Strengthens the chest, shoulders, and arms. Start with knee push-ups if needed, and gradually progress.
3. Dumbbell Rows
Use light dumbbells or water bottles to strengthen your back. Try 10–12 reps per arm.
4. Glute Bridges
Lift your hips while lying on your back. Add a pause at the top for extra intensity.
5. Plank Shoulder Taps
From plank position, alternate tapping each shoulder. This improves core stability and balance.
6. Step-Ups
Use a stable chair or bench to step up and down. Many people do 10 reps per leg to start.
Incorporate these exercises 2–3 times per week to build strength safely. Which exercise will you try first?
