Start with these principles
- Use stable furniture and setups
- Choose movements with clear progressions
- Keep equipment easy to access
Cover the whole body
Build sessions around a squat or lunge, hinge, push, pull, carry, and trunk movement. Split the list across two or three days if a full session is too long.
Progress without more equipment
Add repetitions, slow the lowering phase, pause in a difficult position, use one side at a time, or shorten rest. Add load when those options no longer provide an appropriate challenge.
Protect the space
Check that chairs, counters, bands, and flooring are stable before loading them. Give yourself room to set weights down under control and keep children or pets away from the exercise area.
Safety and individual needs
Adapt exercise to symptoms, health history, and current capacity. Stop for chest pain, faintness, or unusual shortness of breath. Seek qualified help when pain, recent injury, surgery, pregnancy, or a medical condition changes what is appropriate.