Set a goal
Choose 3 to 5 exercises per workout
Use bodyweight, resistance bands, dumbbells, or household items
Train major muscle groups
Do squats
Do push-ups
Do lunges
Do planks
Do rows
Do shoulder presses
Do glute bridges
Do deadlifts or hip hinges
Do bicep curls
Do tricep extensions
Do calf raises
Do 2 to 4 sets per exercise
Do 8 to 15 repetitions per set
Rest 30 to 90 seconds between sets
Train 2 to 4 times per week
Increase resistance over time
Increase repetitions over time
Increase sets over time
Improve exercise form
Warm up before training
Cool down after training
Track workouts
Allow recovery days
Stay consistent