Start Strength Training with Just Bodyweight

The Problem

You think strength training requires a gym, weights, and knowing what you're doing.

The Hack

The Big 4 bodyweight exercises: push-ups (chest/arms), squats (legs/glutes), lunges (legs/balance), planks (core). Do 3 sets of 10-15 reps each, 3x/week. That's a complete strength program.

Why It Works

Bodyweight exercises use your own mass as resistance. For beginners, this is more than enough to build significant strength. Progressive overload comes from adding reps, slowing tempo, or harder variations.

Pro Tips

• Can't do push-ups? Start with wall push-ups, progress to knees, then full
• Squats: go as low as comfortable, keep heels down
• Plank: start with 15 seconds, add 5 seconds each session
• YouTube: 'beginner bodyweight workout' for guided sessions