How many repetitions of an exercise do you need to perform to build strength? And how many sets of each exercise is enough to make your workout count? These are questions beginners often stumble over when new to exercise but recently published research has suggested it might be far fewer than you think.
A new study led by renowned fitness expert Brad Schoenfeld PhD found that performing one single set of nine exercises that target all the major muscle groups is perfectly adequate to improve strength and muscular endurance in both resistance-trained and untrained individuals.
Results also favored performing each set well within the bounds of failure—stopping within two reps of exhaustion. Known as working up to two reps in reserve (RiR) this negates much of the pain and discomfort experienced when exercising to the point of failure. Two 30-minute sessions a week proved to be plenty to build size and strength.
Beginner Home Workout
Combining these principles, I've devised this nine-move bodyweight beginner home workout. The workout is split into three sections: lower body, upper body and core. All you need to ensure you can hit every major muscle group is a long resistance band.
For each exercise, aim to complete 2 RiR. For example, if you know you can usually manage 10 push-ups in one go but no more, you should stop at eight reps, then move on to the next exercise.
Still unsure? After you've completed the workout once you'll have a better idea of how many reps to aim for with each move. Make a note of how many reps you completed for each exercise and aim to repeat or beat that number next time.
Before getting started, practice each exercise a few times to familiarize yourself with the technique and to mobilize your joints and muscles. Once warm, perform one set of each move, resting 60 seconds between exercises. Repeat the workout twice a week and you should notice your strength improve week on week.
Lower-body focus
1. Glute bridge
Targets: glutes, hamstrings and lower back
- Lie on your back with your knees bent, and feet hip-width apart and flat on the floor.
- Push through your heels to lift your hips until your body is in a straight line from shoulders to knees.
- Slowly lower until your glutes tap the floor and repeat.
2. Squat
Targets: quads and glutes
- Stand with your feet hip-width apart, toes pointing slightly out.
- Keeping your heels on the floor and your torso upright, push your hips back and bend your knees to lower.
- Push powerfully through your heels to return to the start.
3. Reverse lunge with knee drive
Targets: quads and glutes
- Stand with your feet hip-width apart.
- Take a big step back with one foot and bend both knees to lower until your rear knee gently taps the floor. Keep your weight evenly distributed between both feet.
- Push through your front foot to return to standing and lift your rear knee in front of you and hold for a moment.
- Return to the start and repeat on the opposite side.
Upper-body focus
4. Walkout
Targets: chest and shoulders
- Stand with your arms extended above your head.
- Fold forward at your hips and bring your hands to the floor.
- Walk your hands forward until your hands are directly underneath your shoulders and your body is in a straight line from head to heels.
- Walk your hands back to your feet and return to the start position.
5. Triceps dip
Targets: triceps and shoulders
- Sit on a chair or other sturdy surface and place your palms on the seat next to your butt.
- Move your butt just off the seat and walk your feet out until your legs are extended (you can make the exercise easier by bending your knees and bringing your feet closer to you).
- Bend your elbows slowly to 90° to lower your body.
- Straighten your arms to return to the start.
6. Resistance band bent-over row
Targets: Upper back and biceps
- Hold the ends of a resistance band in each hand and stand on it so there is tension in the band.
- Hinge forward at your hips, pushing your hips back, until your chest is facing the floor.
- Keeping your back flat, pull the ends of the band into your ribs to engage your upper back.
- Slowly lower the ends of the band and repeat.
If you don't have a resistance band, try the towel inverted row. Just make sure the towel and door are secure.
Core focus
7. Bear crawl
Targets: core, shoulders and quads
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core and lift your knees just off the floor, keeping your back flat.
- Move your left hand and right foot forward together, then your right hand and left foot.
- Continue moving like this, three steps forward and three steps back.
8. Side plank dip
Targets: core (especially your obliques)
- Lie on your side with one foot on top of the other, propped up on your forearm with your elbow underneath your shoulder.
- Engage your core and lift your hips so that your body forms a straight line. This is the side plank position.
- Lower your hips to gently tap the floor then powerfully return to the side plank position.
9. Slow mountain climber
Targets: core, chest and shoulders
- Start in a high plank position, with your arms extended, hands directly under your shoulders and your body in a straight line from head to heels.
- Without letting your hips lift, slowly bring your right knee toward your right elbow.
- Return your foot to the start and repeat on the other side.
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