Strength training at home: a routine with no equipment

Adults who do not train lose between 3 and 8% of their muscle mass per decade. A review of the subject reports that ten weeks of strength training are enough to gain around a kilo and a half of muscle.

Squat, for the legs. Push-ups, against a table if needed, for chest and arms. A row with a band or pulling on a towel, for the back. Glute bridge, for the hips. And a plank, for the core.

If you are starting, one or two sets of 10 to 12 repetitions of each exercise, two days a week. Finish each set feeling you could do two or three more.

Add repetitions, lower more slowly, pause at the bottom, remove support or move to one leg. When you reach 15 comfortable repetitions, raise the difficulty.