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Full-body strength
Adults 18–64 · 45 minThe classic full-body session: six moves that cover everything. Add a little weight over time — that's the entire secret to getting stronger.
How to do it
3–4 sets of 6–12 reps. Rest 1–2 minutes between sets, and leave 1–2 reps in the tank on every set.
The exercises
1
Goblet squats
3–4 × 8–10
Chest tall, knees tracking over toes.
2
Push-ups or bench press
3–4 × 8–12
Full range of motion — chest to an inch off the floor.
3
Rows
3–4 × 8–12
Dumbbell, barbell or band — pulling keeps shoulders happy.
4
Hip hinge / deadlift
3 × 8
The best practice there is for lifting heavy things safely.
5
Overhead press
3 × 8–10
Squeeze your glutes so your back doesn't arch.
6
Plank + side plank
2 × 30–45 sec each
Quality holds — stop before you start shaking badly.
Good to know
Progress lives in your notebook: jot down weights and reps, and try to beat last week by a whisker.