Strength From Zero
Bodyweight exercises three times a week, from 10 minutes up to 25. No gym needed.
For beginners aged 18 to 64 who want to start strength training at home. Three times a week you train with your own body weight, twice a week you take a walk, plus protein with your meals and enough sleep.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Morning
- 7:30Strength train for 10 minutes10 min · Movement · Mon, Wed, Fri
When you get up on Monday, Wednesday and Friday, cycle through chair squats (sit down and stand up without using your hands), push-ups against the edge of a sturdy table or counter, and calf raises with a hand on the back of a chair. 30 seconds per exercise, then a 30-second rest. 10 minutes in the first week, then 5 minutes more each week, up to 25.
A little is enough. 30 to 60 minutes of strength training a week was linked to 10 to 20% lower mortality (Momma et al. 2022).
Twice a week. WHO recommends strengthening all major muscle groups on at least 2 days a week (WHO 2020).
Midday
- 12:00Add protein to your meal1 portion · Food · Every day
When you fill your plate, add a palm-sized serving of protein to every main meal. Eggs, quark, yogurt, legumes, meat or tofu all work.
How much protein. EFSA sets 0.83 g of protein per kilogram a day for adults. A palm-sized serving is a simple guide; you don't need to count anything (EFSA 2012).
Evening
- 17:30Walk for 20 minutes20 min · Movement · Tue, Thu
When you get home from work on Tuesday and Thursday, go out for a brisk 20-minute walk. It is a light day; weekends are for rest.
Weekly movement. WHO recommends 150 to 300 minutes of moderate activity a week (WHO 2020).
Night
- 22:45Go to bed on time7 h · Sleep · Every day
When it is 22:45, start getting ready for bed so you get at least 7 hours of sleep. Shift the time to match your alarm.
How much sleep. Adults need at least 7 hours of sleep (AASM/SRS 2015).
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
Strength training on at least 2 days a week and walks follow the WHO recommendations.
A serving of protein with your meals is based on the reference 0.83 g per kilogram a day, without counting.
The go-to-bed-on-time task protects the recommended 7 hours of sleep or more.
The program starts with 10 minutes, because as little as 30 to 60 minutes of strength training a week was linked to lower mortality (an association, not proof of cause).
Ten-minute starts, and a missed day is fine: a habit grows through repetition, and missing once does not meaningfully affect it.