When you’re new to strength training, shifting weights can feel daunting, especially in a gym full of regulars. But while gymtimidation fades (we promise!) lifting heavy isn’t the only way to build strength.
According to fitness coach Sarah Campus, founder of LDN Mums Fitness, you can achieve total body strength anywhere—no weights needed.
The secret? Compound exercises, which engage multiple muscle groups at once. Campus swears by simple yet effective bodyweight moves: squats, push-ups and lunges. Performed consistently and with proper form, these beginner-friendly exercises can build strength across the entire body.
So, whether you’re new to strength training or keen to work out from home, we asked Campus how often to do these moves, how many repetitions to aim for and how to master each one with the correct form.
How to do this at-home workout
There are three moves in this workout:
- Squats 3x15
- Push-ups 3x5-10
- Lunges 3x8-10 each side
Scroll down for step-by-step form guides on the moves or hit play on the video above to see them demonstrated.
Squat
Sets: 3 Reps: 10-15
- Stand with feet shoulder-width apart, toes pointing slightly outward.
- Keeping your chest up and back straight, lower your hips as if sitting in a chair.
- Lower down until your thighs are parallel to the floor (or as low as comfortable).
- Push through your heels to return to standing.
Trainer insight: "Squats engage multiple muscle groups and can be done with no equipment, just bodyweight," Campus explains. "Squats improve functional strength and support joint health. They help build lower-body and core strength while enhancing balance, mobility, and overall fitness."
Push-up
Sets: 3 Reps: 5-10
- Start in a high-plank position with hands shoulder-width apart. Keep your body straight from your head to your heels.
- Lower your chest towards the floor by bending your elbows, keeping them close to your body. Focus on squeezing your glutes and core.
- Push back up to the starting position.
Modification: Drop to your knees if needed.
Trainer insight: "Push-ups build upper body and core strength, improving stability and endurance," Campus says. "They strengthen the chest, shoulders, arms, and core, and can be modified by doing knee push-ups."
Lunge
Set: 3 Reps: 8-10 on each side
- Stand with feet hip-width apart and step one foot forward.
- Lower your hips until both knees are at roughly 90° angles. Keep your chest up and back straight.
- Push through your front heel to return to the starting position.
- Repeat on the other side.
Modification: Modify by not dropping your knee so low to the floor.
Trainer insight: "Lunges strengthen the legs, glutes and core to build strength and improve balance and stability," says Campus. They require no equipment but can be modified by adding in weights to make them harder or adjusting the tempo. They also enhance functional strength for everyday movements."
