You don’t need a gym to train strength. With your own body weight you can work your legs, chest, back and abs in half an hour. What matters is consistency and good technique.
What the guidelines say
The World Health Organization recommends that adults do muscle-strengthening activities at least two days a week, in addition to aerobic activity. This routine covers that minimum in a simple way.
The routine
Do three rounds with one minute of rest between exercises. Start with repetitions you can do with good technique and build up gradually.
- Squats: lower yourself keeping your back straight and your knees in line with your feet.
- Push-ups: if they’re hard, rest on your knees or on a raised surface.
- Lunges: alternate legs, keeping your torso upright.
- Glute bridge: lift your hips, squeezing your glutes at the top.
- Plank: keep your body in a straight line from head to heels for a few seconds.
Tips to avoid injury
- Warm up for about five minutes first: easy marching and shoulder and hip mobility.
- If you feel sharp pain, stop. Muscle burn is normal; joint pain is not.
- If you have an injury or a health condition, check with a professional before starting.
Three half-hour sessions a week count for more than one long session that never repeats.
The physical activity recommendation comes from the WHO. This text is general guidance and does not replace the advice of a health professional or a certified trainer.
From the kitchen · 7 years on the jobDon’t get discouraged by what you see on social media: we all start somewhere.
From the kitchen · 7 years on the jobMy week, in case it helps as a reference: I train six days, one hour a day. Monday chest and triceps; Tuesday shoulders and back; Wednesday legs; Thursday lower back and abs; Friday heavier chest; Saturday cardio with legs. It’s not a guideline for everyone: start with what you can sustain.
Sources and review
- World Health Organization: Physical activity and WHO guidelines on physical activity and sedentary behaviour
Last reviewed: October 13, 2026. If you spot a mistake, write to us from the contact page.