Personal training
A no-gym home workout plan with minimal kit
A six-week beginner strength plan you can do at home with a chair, a resistance band and something heavy to hold.
Published · 5 min read
Quick answer
A good beginner home workout needs only a sturdy chair, a resistance band and one weight such as a dumbbell or loaded rucksack. Do two alternating full-body workouts three times a week, 2 to 3 sets of 8 to 12 reps, and make each exercise harder once you hit the top of the rep range with good form.
You do not need a gym membership or a garage full of equipment to get stronger. A sturdy chair, a resistance band and something heavy to hold will take a beginner a long way. This plan is the kind of thing I give clients in Solihull for the days between sessions, written so you can follow it on your own.
It is designed for healthy adults who are new to strength training or returning after a break. If you have a medical condition, an injury or are pregnant, check with your GP before starting.
What kit do you need?
- Essential: a sturdy chair without wheels, a bit of clear floor and a mat or towel.
- Very useful: a long resistance band (the loop kind), which costs little and takes up no space.
- Something heavy: one or two dumbbells or a kettlebell. If you have none, a rucksack with books or bottles of water in it works to start with.
How should you warm up?
The NHS suggests a warm-up of at least 6 minutes, building up gradually. A simple version is marching on the spot with arm swings for 3 minutes, then heel digs, knee lifts, shoulder rolls and a few shallow knee bends. Finish with 5 slow reps of the first exercise in the workout.
What is the plan?
There are two workouts, A and B. Do three sessions a week on non-consecutive days, alternating between them. That gives you strength work on at least two days a week, which is what the UK Chief Medical Officers' guidelines recommend, and fits the two to three days a week that strength guidance suggests for novices.
| Week | Monday | Wednesday | Friday |
|---|---|---|---|
| Odd weeks (1, 3, 5) | Workout A | Workout B | Workout A |
| Even weeks (2, 4, 6) | Workout B | Workout A | Workout B |
Any three non-consecutive days work. Rest about 60 to 90 seconds between sets.
Workout A
| Exercise | Sets | Reps or time | Coaching points |
|---|---|---|---|
| 1. Chair squat (sit-to-stand) | 3 | 8 to 12 | Feet flat, stand using your legs not your arms, sit back down slowly |
| 2. Incline press-up (hands on a worktop or table) | 3 | 6 to 12 | Body in a straight line, chest towards the edge, push away |
| 3. Glute bridge | 3 | 10 to 15 | Squeeze your bottom at the top, do not arch your lower back |
| 4. One-arm row (dumbbell or rucksack, hand on chair) | 3 | 8 to 12 each arm | Pull your elbow towards your hip, keep your back flat |
| 5. Dead bug | 2 | 6 each side | Lower back stays in contact with the floor, move slowly |
| 6. Suitcase carry (weight in one hand) | 3 | 20 to 30 seconds each side | Walk tall, do not lean towards the weight |
Workout B
| Exercise | Sets | Reps or time | Coaching points |
|---|---|---|---|
| 1. Supported split squat (hand on chair) | 3 | 6 to 10 each leg | Drop the back knee straight down, front foot flat |
| 2. Romanian deadlift (dumbbell, kettlebell or rucksack) | 3 | 8 to 12 | Push your hips back, soft knees, flat back, weight close to your legs |
| 3. Overhead press (dumbbell or band) | 3 | 8 to 12 | Ribs down, press straight up, do not lean back |
| 4. Band pull-apart | 2 | 12 to 15 | Arms straight, squeeze shoulder blades together |
| 5. Side plank on knees | 2 | 15 to 30 seconds each side | Straight line from knees to head |
| 6. Calf raise (hand on wall or chair) | 2 | 12 to 15 | Rise slowly, pause at the top, lower under control |
How do you progress each week?
Use a simple method called double progression. Pick a weight or version where you can do the bottom of the rep range with good form. Each session, try to add a rep or two. When you can do the top of the range for every set with good form and a little in reserve, make the exercise slightly harder and drop back to the bottom of the range.
This matches established guidance for beginners, which suggests working at roughly 8 to 12 reps and increasing the load by about 2 to 10 per cent once you can manage one or two reps beyond your target.
Progression ladder for each exercise
| Exercise | Easier | Standard | Harder |
|---|---|---|---|
| Squat | Sit-to-stand from a high chair | Chair squat holding a weight at your chest | Goblet squat without the chair, slower lowering |
| Press-up | Wall press-up | Worktop or table press-up | Press-up on knees, then full press-up |
| Glute bridge | Bridge, two feet | Bridge with a weight on hips | Single-leg bridge |
| Row | Band row | Dumbbell or rucksack row | Heavier row with a 2-second pause at the top |
| Split squat | Short range, two hands on chair | Full range, one hand on chair | Holding weights, no support |
| Romanian deadlift | Hip hinge, no weight | Two-hand weight | Heavier weight or single-leg version, holding on to a chair |
| Plank work | Side plank on knees | Side plank on feet, 15 seconds | Side plank on feet, 30 seconds plus |
What does six weeks look like?
- Weeks 1 and 2: 2 sets of each exercise instead of 3. Focus purely on technique.
- Weeks 3 and 4: full sets as written. Start adding reps.
- Weeks 5 and 6: move up the progression ladder on any exercise where you are hitting the top of the rep range.
After six weeks, keep going with the same structure and continue progressing, or ask a trainer to review your technique and build the next phase.
What about cardio?
The UK guidelines also recommend at least 150 minutes of moderate activity a week, such as brisk walking or cycling. Strength sessions alone will not cover that, so add regular walks. Solihull has plenty of good places for it; our guide to training in Solihull's parks covers three of them.
When should you stop or get help?
- Stop if you feel sharp or worsening pain, chest pain, dizziness or unusual breathlessness, and seek medical advice.
- Ordinary muscle tiredness is fine; joint pain is not something to push through.
- If you are unsure about your technique, a few coached sessions are worth it. Our guide to personal training for beginners explains what that involves.
Want this plan tailored to you?
This plan is a solid start, but it cannot see how you move. If you are in Olton, Solihull or nearby, I can check your technique at home and adjust everything to your body and goals. The 10-session pack includes a written programme for the days in between. WhatsApp me on 07914 046329, or read the full guide to personal training in Solihull.
Questions people ask
How long does each workout take?
Around 30 to 40 minutes including the warm-up. In weeks one and two, with only 2 sets per exercise, it will be closer to 25 minutes. If you are short on time, doing the first four exercises properly is better than rushing all six.
Can I do this plan every day?
It is better not to. Leave at least a day between strength sessions so your muscles can recover. On the days in between, go for a brisk walk or a bike ride to build towards the recommended 150 minutes of moderate activity a week.
What weight should I start with?
Choose a weight you can lift for the lowest number in the rep range with good form and a couple of reps to spare. For most beginners that is a light dumbbell or kettlebell, or a rucksack with a few books. Increase it only when every set reaches the top of the range.
About the author
Max Brazier
Max is a Level 3 personal trainer, LTA accredited Level 3 tennis coach and 3rd Dan karate black belt based in Olton, Solihull. He trains clients one-to-one at home, in local parks or in the gym, and coaches tennis at West Warwickshire, Moseley and Streetly tennis clubs.
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