Bodyweight Calisthenics
Push-ups, squats, pull-ups and dips using body weight.
Categories / Strength & resistance
Strength & resistance
Bodyweight, bands, weights and kettlebells. Strong muscles and bones protect your health and independence at every age.
Strength and resistance training builds muscle, supports your bones and makes everyday tasks easier at any age. Our 26 strength exercises include bodyweight workouts, resistance bands, dumbbells, kettlebells, barbells and popular programmes, from simple beginner routines to structured lifting plans. You can start at home with almost no equipment.
Good technique matters, so each guide explains how to start safely, how to progress and what to avoid. Whether you want to build muscle, get stronger, protect your bones or simply feel more capable, compare the options below and choose a strength training routine that fits your goals.
26 regimes
Street Workout
Outdoor calisthenics on bars and frames.
100 Push-Ups Plan
Six-week programme to build to 100 consecutive push-ups.
Pull-Up Progression
Structured plan from assisted to full pull-ups.
Plank and Core Challenge
30-day progression of core holds.
Isometric Holds
Static holds such as wall sits and planks.
Resistance Band Training
Full-body workouts with elastic bands.
Dumbbell Home Workouts
Full-body routines with a pair of dumbbells.
Full-Body Strength (3 Days)
Three non-consecutive full-body gym sessions per week.
Upper/Lower Split
Alternate upper-body and lower-body days.
Push/Pull/Legs
Six-day split of pushing, pulling and leg sessions.
Bodybuilding (Hypertrophy)
High-volume training to build muscle size.
Powerlifting
Training the squat, bench press and deadlift for maximal strength.
StrongLifts 5x5
Beginner barbell plan of five sets of five.
Starting Strength
Novice barbell programme using five core lifts.
5/3/1 (Wendler)
Percentage-based monthly cycles for lifters.
Olympic Weightlifting
Snatch and clean-and-jerk technique training.
Kettlebell Training
Swings, cleans and presses with kettlebells.
Simple and Sinister
Daily kettlebell swings and get-ups.
Suspension Training (TRX)
Bodyweight rows and presses using straps.
Machine Circuit
Selectorised gym machines in sequence.
Strongman
Carrying, pressing and pulling odd objects and stones.
Sandbag Training
Lifts, carries and throws with sandbags.
Weighted Vest Training
Add load to walking, bodyweight or stair work.
Strength for Older Adults
Light-to-moderate weights to preserve muscle and bone.
Minimum Effective Dose
One or two short whole-body sessions per week.
Strength & resistance: pros and cons
What to like and what to watch for, so you can decide whether this type of exercise is right for you.
Best for: Adults of any age who want stronger muscles and bones, better balance, and an easier time with daily tasks.
Pros
- Builds muscle and supports bone strength
- Helps with balance and independence as you get older
- Two short sessions a week can make a real difference
- Can be done at home with bodyweight, bands or a pair of dumbbells
Cons
- Technique matters, and poor form raises the risk of injury
- Gym membership or equipment can add up
- Progress needs some planning, and the gym can feel intimidating at first