Strength training at home for beginners can be simple: at least two days a week, working all your major muscle groups with your body weight, a resistance band or filled water bottles. Start with one set of 8 to 15 slow repetitions per move, rest a day before working the same muscles again, and build up gradually.
This is general information, not medical advice. Talk to your doctor or pharmacist about your own situation. If you take a prescribed weight-management medication or have a health condition, check with your clinician before you start.
This plan draws on the CDC, the National Institute on Aging (NIA), Mayo Clinic, the NHS and the American College of Sports Medicine (ACSM). You don't need a gym: ACSM's 2026 guidelines say elastic bands, bodyweight exercises and home-based routines yield marked benefits in strength, muscle size and physical function.
Days: CDC says to do muscle-strengthening activities at least 2 days a week.
Muscles: work all the major muscle groups, meaning your legs, hips, back, chest, abdomen, shoulders and arms (CDC).
Reps and sets: CDC suggests 8 to 12 repetitions per activity, which counts as one set, and at least one set. Two or three sets give even more benefits. Mayo Clinic says a single set of 12 to 15 repetitions with the right weight can build muscle efficiently in most people.
Effort: CDC says to work to the point where it's hard to do another repetition without help. ACSM found that training to complete muscle failure did not consistently change results for the average healthy adult, so you don't need to hit your absolute limit.
Time: Mayo Clinic says you may notice stronger muscles with sessions of about 20 to 30 minutes, at least twice a week.
Rest: Mayo Clinic suggests resting one full day between exercising each specific muscle group.
Above all, keep showing up. "The best resistance training program is the one you'll actually stick with," says Stuart M. Phillips, PhD, an author of ACSM's 2026 guidelines.
A solid, stable chair without wheels that won't slip (NHS).
A clear stretch of wall.
Light weights, or stand-ins like filled water bottles or soup cans (Mayo Clinic, NIA). NIA notes you may need 1- or 2-pound weights when starting out.
A resistance band, if you have one.
Comfortable clothes and some water nearby (NHS).
Move slowly and with control. NIA suggests 10 to 15 repetitions for most of its moves; the NHS starts with 5 and builds up.
Sit on the edge of the chair, feet hip-width apart, leaning slightly forward.
Stand up slowly, using your legs rather than your arms, and look forward.
Stand tall, then slowly sit back down, using your hands only to guide you if you can.
The NHS says the slower the repetitions, the better.
Rest your hands on the back of the chair, feet hip-width apart.
Slowly bend your knees as far as is comfortable, keeping them facing forward and your back straight.
Come back up, squeezing your buttocks as you rise.
Face a wall, standing a little farther than arm's length away, feet shoulder-width apart.
Put your palms flat on the wall at shoulder height and shoulder-width apart.
Slowly bend your elbows and lower your upper body toward the wall, keeping your feet flat. Hold for 1 second.
Slowly push back until your arms are straight.
Stand or sit with your feet flat and shoulder-width apart, holding weights at shoulder height with palms facing forward.
Slowly raise both arms overhead, keeping your elbows slightly bent. Hold for 1 second.
Slowly lower your arms.
Hold light weights or filled water bottles, feet hip-width apart, arms by your sides.
Slowly bend your arms until the weights reach your shoulders.
Slowly lower them. You can also do this sitting.
Stand behind a stable chair, holding on for balance.
Slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward, and keep your standing leg slightly bent. Hold for 1 second.
Slowly lower it, then switch legs.
Stand behind a stable chair, feet shoulder-width apart, holding on for balance.
Slowly rise onto your tiptoes as high as you can. Hold for 1 second.
Slowly lower your heels to the floor.
These moves cover your legs, hips, chest, shoulders and arms. To work your back and abdomen too, ask a physical therapist or qualified trainer to show you a couple of beginner exercises and check your form.
Monday: about 5 minutes of warm-up, such as a walk, dancing around the kitchen or a few trips up and down the stairs (NIA). Then one set of each move, and about 5 minutes of gentle stretching to cool down.
Tuesday and Wednesday: no strength work. A walk is fine.
Thursday: repeat Monday's session.
Friday to Sunday: rest, or add a third session on Saturday once two a week feel easy.
Warm up first. Mayo Clinic suggests a few minutes of brisk walking or another aerobic activity.
Keep breathing. NIA suggests breathing out as you lift and in as you relax. Mayo Clinic says to remember to breathe during strength training.
Move smoothly. Mayo Clinic stresses proper form. NIA says to use smooth, steady movements and not to jerk weights into position.
Don't lock your joints. Keep your arms and legs slightly bent rather than locked straight (NIA).
Stop if it hurts. Mayo Clinic and NIA both say to stop if an exercise causes pain. NIA notes you might feel some soreness afterward, but exercise should not hurt or make you feel really tired.
Add reps. The NHS suggests building up slowly and increasing repetitions over time.
Add sets. CDC notes that two or three sets give even more benefits than one.
Add resistance. When you can easily do more repetitions, Mayo Clinic suggests gradually increasing the weight or resistance. NIA suggests heavier weights for arm raises and ankle weights for leg raises as you progress.
Make it harder. Try calf raises without holding on (NHS), or toe stands on one leg at a time (NIA).
Mayo Clinic says that as you continue, you may notice improvement in your strength and physical function over time.
You have a chronic condition or safety concerns. Mayo Clinic advises talking with your healthcare professional before beginning a strength training program.
You take a prescribed weight-management medication. Ask the clinician who prescribes it how strength training fits your plan, and follow their advice.
You haven't had regular checkups. NIA suggests talking with your doctor about your workout plans and asking whether any exercises should be adjusted.
You've had hip, back or shoulder surgery or problems. NIA advises talking with your doctor before some of its stretches in these cases.
Pain doesn't settle. Stop the exercise and get it checked.
Yes. ACSM's 2026 guidelines say gym settings are not needed to see results, and that bodyweight exercises, elastic bands and home routines yield marked benefits.
At least two, according to CDC, with a full day of rest before working the same muscle group again (Mayo Clinic).
Start with one set per move: 8 to 12 reps (CDC) or 12 to 15 (Mayo Clinic), until the last few feel hard. Add a second or third set as you get stronger.
Some soreness afterward can happen, NIA says, but exercise should not hurt.
Sturdy: Strength on GLP-1 is an iPhone app for adults using GLP-1 or other prescribed weight-management medication. It builds an editable weekly workout plan from your training days, session length, equipment and experience, then guides each session with timers, rep guidance and rest breaks. Its library of 35 movements shows easier and harder options and when to stop, and flagging a sore area swaps those movements out. Sturdy makes no medical claims, never suggests medication doses, needs no account, has no ads and keeps your records on your iPhone.
Get Sturdy free on the App Store
Strength training: Get stronger, leaner, healthier (Mayo Clinic)
ACSM Unveils Landmark 2026 Resistance Training Guidelines (American College of Sports Medicine)