A Beginner Strength Routine

No gym, no equipment, and no experience required — just two short sessions a week to start.

Before You Start

• Check with your care team before starting a new exercise routine, especially if you have joint issues or other health conditions.
• Warm up for 3–5 minutes first — marching in place or gentle stretching works well.
• Focus on slow, controlled movement over speed or heavy resistance.

A Simple Twice-a-Week Routine

Exercise How to Do It Amount

• Bodyweight squats Stand with feet shoulder-width apart, lower like sitting into a chair, then stand back up.
• 2 sets of 8– 12 Wall or incline push-upsHands on a wall or sturdy counter, lower your chest toward it, then push back.
• 2 sets of 8– 12 Standing rows (band or towel) Loop a resistance band or towel, pull elbows back squeezing shoulder blades together.
• 2 sets of 10– 15 Glute bridges Lie on your back, knees bent, lift your hips up, squeeze, then lower.
• 2 sets of 10– 15 Standing calf raises Rise up onto your toes, then lower slowly. Hold onto a counter for balance if needed.
• 2 sets of 12– 15

Progressing Over Time

• Once an exercise feels easy for two full sets, add a few more reps before adding resistance.
• Light resistance bands or hand weights can be added once bodyweight versions feel comfortable.
• Aim for at least a day of rest between strength sessions to let your muscles recover.

Key takeaway: Consistency beats intensity. Two short, steady sessions a week will do more for you than one exhausting workout followed by weeks off.

starting a new exercise routine, and message us with any questions.

Ready for a structured plan with built-in progression? Follow our full 12-week strength training program — every exercise includes both a home and a gym option.

This information is for general education only and is not a substitute for medical advice. Always follow the guidance of your Contour Health care team, and message us with any questions.