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Strength basics
Learn a few simple bodyweight moves and build up gradually, with rest days in between. Go slowly, keep good form, and ease off if something does not feel right.
Opens the app with this plan filled in. You can change everything before you begin.
Length
56 days
People who started it
New
Good for
Doing it alone, Doing it with friends
Phases
- Learn the movesDays 1 to 14
- Add volumeDays 15 to 42
- Steady strengthDays 43 to 56
Tasks
- Bodyweight session: squats, wall push-ups and a plank, taken slowly2 times a week · Reminder at 17:30
- Bodyweight session: three rounds of squats, push-ups and a plank3 times a week · Reminder at 17:30
- Strength session of your choice, with good form3 times a week · Reminder at 17:30
- Stretch for 10 minutes2 times a week
- strength
- bodyweight
- beginner