- Level
- Beginner
- Length
- 6 weeks
- Sessions
- 3 per week
- Session time
- 25-35 min
- Equipment
- Floor space, a sturdy chair, a towel
You don't need weights to start getting stronger. This six-week plan uses your body weight, a chair and a towel to train every major movement: squatting, pushing, hinging at the hips, pulling and bracing your core. You train three days a week with a rest day between sessions. Two workouts, A and B, alternate so you practice each pattern often without repeating the exact same session. Each exercise has an easier and a harder version, so the plan grows with you.
Who it's for
- True beginners to strength training, of any age, who can get down to the floor and back up
- People returning to exercise who want a simple, structured routine at home
- Runners and walkers who want to add basic strength on two or three days a week
If you have a joint or back problem, high blood pressure, or are pregnant or postpartum, ask your doctor or physical therapist which moves suit you before starting.
The two workouts
Workout A
- Chair squat (sit-to-stand)
- Incline push-up, hands on a kitchen counter or sturdy table
- Glute bridge
- Towel row: loop a towel around a sturdy post or closed-door handle you've checked will hold, lean back and pull
- Dead bug
Workout B
- Split squat, holding a chair for balance
- Wall or counter push-up hold, then slow lowering
- Hip hinge with hands on hips ("good morning" without weight)
- Prone Y-T raises lying face down
- Side plank from the knees
Weekly schedule
| Week | Days | Sets x reps (each exercise) | Rest between sets |
|---|---|---|---|
| 1 | A, B, A | 2 x 8 (holds: 2 x 15 sec) | 60-90 sec |
| 2 | B, A, B | 2 x 10 (holds: 2 x 20 sec) | 60-90 sec |
| 3 | A, B, A | 3 x 8 (holds: 3 x 20 sec) | 60 sec |
| 4 | B, A, B | 3 x 10 (holds: 3 x 25 sec) | 60 sec |
| 5 | A, B, A | 3 x 12 (holds: 3 x 30 sec) | 45-60 sec |
| 6 | B, A, B | 3 x 8-12 using the harder version where you can | 60 sec |
Do split squats and side planks on each side. Move slowly: about two seconds down and one second up.
How hard should it feel?
Finish each set feeling you could have done two or three more good reps. That "reps in reserve" approach keeps form clean and makes recovery easier. If your form breaks down, end the set even if you haven't reached the number.
Warm-up
Five minutes before each session:
- March on the spot for 60 seconds
- 10 arm circles forward and back
- 10 bodyweight good mornings, slow
- 8 slow squats to a chair
- 5 cat-cow stretches on hands and knees
See warming up before home strength for more ideas.
Cool-down
Spend 3-5 minutes on easy breathing and gentle stretches: child's pose, a seated hamstring stretch, a doorway chest stretch and a figure-four hip stretch, about 30 seconds each.
Progression rules
- Top of the range twice? When you complete all sets at the top of the rep range with good form in two sessions in a row, switch to the harder version of that exercise next week.
- Change one exercise at a time, not the whole workout.
- Slow the lowering phase to three or four seconds when you need a step between versions.
- Feeling beaten up? Repeat the current week, or drop a set from each exercise for one week.
Easier and harder versions
| Exercise | Easier | Harder |
|---|---|---|
| Chair squat | Higher seat, hands pushing off thighs | Lower seat, then free squat, then pause at the bottom |
| Incline push-up | Wall push-up | Lower surface, then knees, then floor push-up |
| Glute bridge | Smaller range | Pause 2 sec at the top, then single-leg bridge |
| Towel row | Stand more upright | Walk feet forward to lean back further |
| Dead bug | Move arms only | Straighten the leg fully, slow to 4 sec |
| Split squat | Shorter range, hold the chair | No support, then rear foot on a low step |
| Side plank | Knees bent | Straight legs |
The ideas behind these progressions are covered in progressive overload without a full rack.
Checking your form
Film a set from the side once a week, or use a mirror. Look for a neutral back on hinges and bridges, knees tracking over toes on squats, and a straight line from head to heels on push-ups. Our guide to checking exercise form with a mirror or camera explains what to look for.
How to scale it
Easier: do one set of each exercise in week 1, take two minutes of rest, use the easiest version throughout, or train twice a week instead of three times.
Harder: add a fourth set, use the harder versions from the start, or finish with a 5-minute circuit of squats and push-ups. When the harder versions feel routine, the dumbbell home strength program is the natural next step.
Common mistakes
- Rushing reps. Fast, bouncy reps make exercises easier and less controlled. Two seconds down, one second up.
- Chasing soreness. Feeling sore isn't a sign of a good workout. Finishing with reps in reserve and coming back fresh two days later is.
- Skipping the pulling exercises. Push-ups are popular; rows and Y-T raises balance them out for your shoulders.
- Changing the plan every week. Repeating the same workouts is how you see progress. Stick with the plan for the full six weeks.
- Holding your breath. Breathe out on the hardest part of each rep and keep breathing steadily during holds.
A sample week
Here's how week 3 might look for someone who works office hours: Monday evening Workout A (30 minutes), Tuesday a 20-minute easy walk, Wednesday evening Workout B, Thursday rest, Friday morning Workout A, and a longer walk or bike ride at the weekend. Lay out your towel and chair the night before, and keep a simple log of reps and holds on your phone or in a notebook so you know exactly what to beat next time.
When you finish
After week 6, retest your best reps on each exercise and compare them with week 1. You can repeat the program using harder versions, move on to the dumbbell program, or add the core strength program alongside.
FAQ
Can I really build strength without weights?
Bodyweight exercises can be made progressively harder through leverage, range and tempo, which is enough for most beginners for months. Results vary from person to person.
Is the towel row safe?
Only use an anchor you've tested firmly: a sturdy post, a railing, or a door that closes towards you with the towel looped around both handles. If you're unsure, swap in prone Y-T raises. See resistance band anchor safety for the same principles.
I feel sore two days later. Should I skip?
Mild soreness is common in the first two weeks. Do your warm-up; if the soreness eases, train with one fewer set. If it's sharp or doesn't ease, rest another day.
Can I add walking or running?
Yes. Easy walks on your rest days fit well. If you're also following a running plan, keep strength on the same days as easy runs.
Can I follow this with an app?
Yes. Many fitness apps include beginner strength series with a trainer on screen, which helps if you prefer video. See following strength programs in apps and the apps below.
Apps and gear that fit this program
You can follow this plan with nothing but a timer. If you would rather have guided audio, classes, a coach or equipment, these work well with it. We list facts from each brand, not ratings, and we haven’t hands-on tested them.
BODi
Program library appStreaming library of multi-week, trainer-led programs (the brand lists 225+ programs), including beginner strength, yoga and core series.
obé
Class library appOn-demand classes with a quiz-built weekly schedule, including low-impact, Pilates, core and strength formats. US and Canada only.
Brand details checked Oct 17, 2026 on official pages. Prices and features change; confirm on the brand’s site.
Guides to read alongside
About this program
Still Stride programs are general training templates written by our team from widely used coaching principles (gradual progression, easy-hard balance, planned rest). They aren’t personalised and they make no promise of a particular result. Adjust them to how you feel, and ask a qualified coach, physical therapist or doctor if you have questions about your own health. How we work.