Your first strength session
A simple beginner workout for anyone new to strength training or returning after a long break.
Five straightforward movements. Two rounds. About 20 minutes.
If you haven’t exercised for some time, have a medical condition or are concerned about starting, speak to your GP first. Stop if you feel pain, dizziness or unwell. NHS adult activity guidance
Today’s session
Complete the five movements once, rest as needed, then repeat for round two. Move slowly and stay within a comfortable range.
1. Sit to stand
8–12 repsSit near the front of a stable chair with your feet about hip-width apart. Lean slightly forward, stand tall, then lower yourself back down slowly. Use your hands for support if you need them.
2. Wall press-up
8–12 repsPlace your hands against a wall at about shoulder height and step your feet back. Bend your elbows to bring your chest towards the wall, then press yourself away. Keep your body in one long line.
3. Supported row
8–12 each sideSupport one hand on a stable chair or bench and hold a light weight or filled water bottle in the other. Pull your elbow towards your hip, then lower the weight slowly. Repeat on the other side.
4. Glute bridge
8–12 repsLie on your back with your knees bent and feet flat. Gently tighten your middle, squeeze your glutes and lift your hips, then lower slowly. If floor work is uncomfortable, hold a chair and perform standing leg extensions instead.
5. Shoulder press
8–12 repsSit or stand tall holding light weights or filled water bottles at shoulder height. Press them upwards only as far as feels comfortable, then lower them slowly and with control.
Who I work out with
When I don’t want to plan a session myself, these are the YouTube trainers I genuinely use. Different styles, different energy levels—and no pretending I’m excited about burpees.
Grow with Jo
Best for: Walking workouts, low-impact cardio and getting moving
Jo is brilliant for the days when I want to move without making it complicated. Her walking and dance-style workouts are upbeat, easy to follow and a great place to start if you’re new to exercise.
Juice & Toya
Best for: Varied home workouts with clear demonstrations
I like Juice & Toya when I want plenty of choice. They have strength, dumbbell and bodyweight workouts of different lengths, with clear demonstrations that make them easy to follow at home.
Caroline Girvan
Best for: Challenging dumbbell workouts at home
Caroline is one of my favourites when I want a proper strength workout at home. Her sessions are challenging, clearly structured and ideal if you already have some experience and a pair of dumbbells.