Training
Resistance training to protect muscle on a GLP-1
Appetite suppression makes the deficit easy; training is what decides how much of the loss is fat instead of muscle. This is a five-day plan built around one to two hard sets per exercise, never longer than an hour, using dumbbells, calisthenics and bodyweight at home or machines and cables at the gym. Body recomposition — less fat, same or more muscle — is the goal.
The six rules
Consistency beats intensity
Five short sessions you actually do beat three long ones you skip. Same time, same place, same order of exercises — make it boring and automatic.
Form first, always
Control the lowering for about three seconds, use the full range you can manage, and stop the set if the shape of the movement changes.
Train near failure
End each set when you could only manage one or two more clean reps. That is the signal that tells your body to keep the muscle while you lose fat.
1–2 sets, under an hour
One or two hard sets per exercise is enough when they are close to failure. Keep sessions to 30–55 minutes so you recover in a calorie deficit.
Progressive overload weekly
Each week either add one rep to every set, or add the smallest weight jump you have. When you reach the top of the rep range, add weight and drop back to the bottom of the range.
Recomposition is the goal
Judge progress by the mirror, the tape measure, how the clothes fit and whether your lifts are going up — not the scale alone.
Beginner exercise gallery
The twelve movements from the home circuit, pictured with a beginner-friendly tip for each. Match the shape in the photo, move slowly, and stop each set one or two reps before your form changes.
Push-ups (floor, incline or knees)
Chest, shoulders, triceps
Start on your knees or with hands on a counter. Straight line from knees to shoulders.
Dumbbell curls
Biceps
Elbows pinned to your ribs — only the forearm moves.
Quad squats
Quads, glutes
Sit down like reaching for a chair, knees track over toes, chest tall.
Sumo squats
Inner thigh, glutes
Wide stance, toes turned out, drive through the heels.
Calf raises
Calves
Pause one second at the very top, then lower slowly. Hold a wall for balance.
Shoulder side raises
Side delts
Light weights, lead with the elbows, stop at shoulder height.
Shoulder press (lifts)
Front delts
Press straight up with ribs down — no leaning back.
Triceps overhead extension
Triceps
Keep the upper arm still and vertical; only the forearm moves.
Bent-over rows
Upper back, rear delts
Flat back, hinge at the hips, pull the elbows past your ribs.
Lying leg lifts
Lower abs
Press your lower back into the mat the whole set.
Ab leg-lift reaches
Abs
Reach for your toes and breathe out hard at the top.
Knee crunches
Abs
Curl the ribs toward the hips — short range, constant tension.
Build your week
Pick where you train and whether you want one body area per day or the same full-body circuit five times a week. Both run five days a week.
Home full body — 5 days a week
The same circuit five days a week, dumbbells plus bodyweight, 1–2 sets per exercise, under an hour. This is the pattern most people already run at home, cleaned up for near-failure sets and weekly progression.
Monday — Full body
about 45 minutes| Exercise | Sets | Reps | Form cue |
|---|---|---|---|
| Push-ups (floor, incline or knees)Chest, shoulders, triceps | 1–2 | 8–20 | Lower for 3 seconds, stop 1–2 reps short of failure. |
| Dumbbell curlsBiceps | 1–2 | 8–15 | Elbows pinned to your ribs, no swinging. |
| Quad squats (bodyweight or dumbbells held)Quads, glutes | 1–2 | 10–20 | Knees track over toes, sit down not forward. |
| Sumo squatsInner thigh, glutes | 1–2 | 10–20 | Wide stance, toes out, drive through the heels. |
| Calf raisesCalves | 1–2 | 15–25 | Pause one second at the top, slow all the way down. |
| Dumbbell shoulder side raisesSide delts | 1–2 | 10–15 | Lead with the elbows, stop at shoulder height. |
| Dumbbell shoulder press (lifts)Front delts | 1–2 | 8–12 | Press straight up, ribs down, no arching. |
| Triceps lifts (overhead extension or kickback)Triceps | 1–2 | 10–15 | Keep the upper arm still, only the forearm moves. |
| Bent-over dumbbell front rowsUpper back, rear delts | 1–2 | 10–15 | Pull elbows past your ribs, squeeze for one second. |
| Lying leg liftsLower abs, hip flexors | 1–2 | 10–20 | Press your lower back into the floor the whole set. |
| Ab leg-lift reachesAbs | 1–2 | 10–20 | Reach for your toes, exhale at the top. |
| Knee crunchesAbs | 1–2 | 15–25 | Curl the ribs toward the hips, don't pull on your neck. |
Tuesday — Full body (push a little harder on legs)
about 45 minutes| Exercise | Sets | Reps | Form cue |
|---|---|---|---|
| Push-ups (floor, incline or knees)Chest, shoulders, triceps | 1–2 | 8–20 | Lower for 3 seconds, stop 1–2 reps short of failure. |
| Dumbbell curlsBiceps | 1–2 | 8–15 | Elbows pinned to your ribs, no swinging. |
| Quad squats (bodyweight or dumbbells held)Quads, glutes | 1–2 | 10–20 | Knees track over toes, sit down not forward. |
| Sumo squatsInner thigh, glutes | 1–2 | 10–20 | Wide stance, toes out, drive through the heels. |
| Calf raisesCalves | 1–2 | 15–25 | Pause one second at the top, slow all the way down. |
| Dumbbell shoulder side raisesSide delts | 1–2 | 10–15 | Lead with the elbows, stop at shoulder height. |
| Dumbbell shoulder press (lifts)Front delts | 1–2 | 8–12 | Press straight up, ribs down, no arching. |
| Triceps lifts (overhead extension or kickback)Triceps | 1–2 | 10–15 | Keep the upper arm still, only the forearm moves. |
| Bent-over dumbbell front rowsUpper back, rear delts | 1–2 | 10–15 | Pull elbows past your ribs, squeeze for one second. |
| Lying leg liftsLower abs, hip flexors | 1–2 | 10–20 | Press your lower back into the floor the whole set. |
| Ab leg-lift reachesAbs | 1–2 | 10–20 | Reach for your toes, exhale at the top. |
| Knee crunchesAbs | 1–2 | 15–25 | Curl the ribs toward the hips, don't pull on your neck. |
Wednesday — Full body (push a little harder on back and arms)
about 45 minutes| Exercise | Sets | Reps | Form cue |
|---|---|---|---|
| Push-ups (floor, incline or knees)Chest, shoulders, triceps | 1–2 | 8–20 | Lower for 3 seconds, stop 1–2 reps short of failure. |
| Dumbbell curlsBiceps | 1–2 | 8–15 | Elbows pinned to your ribs, no swinging. |
| Quad squats (bodyweight or dumbbells held)Quads, glutes | 1–2 | 10–20 | Knees track over toes, sit down not forward. |
| Sumo squatsInner thigh, glutes | 1–2 | 10–20 | Wide stance, toes out, drive through the heels. |
| Calf raisesCalves | 1–2 | 15–25 | Pause one second at the top, slow all the way down. |
| Dumbbell shoulder side raisesSide delts | 1–2 | 10–15 | Lead with the elbows, stop at shoulder height. |
| Dumbbell shoulder press (lifts)Front delts | 1–2 | 8–12 | Press straight up, ribs down, no arching. |
| Triceps lifts (overhead extension or kickback)Triceps | 1–2 | 10–15 | Keep the upper arm still, only the forearm moves. |
| Bent-over dumbbell front rowsUpper back, rear delts | 1–2 | 10–15 | Pull elbows past your ribs, squeeze for one second. |
| Lying leg liftsLower abs, hip flexors | 1–2 | 10–20 | Press your lower back into the floor the whole set. |
| Ab leg-lift reachesAbs | 1–2 | 10–20 | Reach for your toes, exhale at the top. |
| Knee crunchesAbs | 1–2 | 15–25 | Curl the ribs toward the hips, don't pull on your neck. |
Thursday — Full body
about 45 minutes| Exercise | Sets | Reps | Form cue |
|---|---|---|---|
| Push-ups (floor, incline or knees)Chest, shoulders, triceps | 1–2 | 8–20 | Lower for 3 seconds, stop 1–2 reps short of failure. |
| Dumbbell curlsBiceps | 1–2 | 8–15 | Elbows pinned to your ribs, no swinging. |
| Quad squats (bodyweight or dumbbells held)Quads, glutes | 1–2 | 10–20 | Knees track over toes, sit down not forward. |
| Sumo squatsInner thigh, glutes | 1–2 | 10–20 | Wide stance, toes out, drive through the heels. |
| Calf raisesCalves | 1–2 | 15–25 | Pause one second at the top, slow all the way down. |
| Dumbbell shoulder side raisesSide delts | 1–2 | 10–15 | Lead with the elbows, stop at shoulder height. |
| Dumbbell shoulder press (lifts)Front delts | 1–2 | 8–12 | Press straight up, ribs down, no arching. |
| Triceps lifts (overhead extension or kickback)Triceps | 1–2 | 10–15 | Keep the upper arm still, only the forearm moves. |
| Bent-over dumbbell front rowsUpper back, rear delts | 1–2 | 10–15 | Pull elbows past your ribs, squeeze for one second. |
| Lying leg liftsLower abs, hip flexors | 1–2 | 10–20 | Press your lower back into the floor the whole set. |
| Ab leg-lift reachesAbs | 1–2 | 10–20 | Reach for your toes, exhale at the top. |
| Knee crunchesAbs | 1–2 | 15–25 | Curl the ribs toward the hips, don't pull on your neck. |
Friday — Full body (add one rep everywhere you can)
about 45 minutes| Exercise | Sets | Reps | Form cue |
|---|---|---|---|
| Push-ups (floor, incline or knees)Chest, shoulders, triceps | 1–2 | 8–20 | Lower for 3 seconds, stop 1–2 reps short of failure. |
| Dumbbell curlsBiceps | 1–2 | 8–15 | Elbows pinned to your ribs, no swinging. |
| Quad squats (bodyweight or dumbbells held)Quads, glutes | 1–2 | 10–20 | Knees track over toes, sit down not forward. |
| Sumo squatsInner thigh, glutes | 1–2 | 10–20 | Wide stance, toes out, drive through the heels. |
| Calf raisesCalves | 1–2 | 15–25 | Pause one second at the top, slow all the way down. |
| Dumbbell shoulder side raisesSide delts | 1–2 | 10–15 | Lead with the elbows, stop at shoulder height. |
| Dumbbell shoulder press (lifts)Front delts | 1–2 | 8–12 | Press straight up, ribs down, no arching. |
| Triceps lifts (overhead extension or kickback)Triceps | 1–2 | 10–15 | Keep the upper arm still, only the forearm moves. |
| Bent-over dumbbell front rowsUpper back, rear delts | 1–2 | 10–15 | Pull elbows past your ribs, squeeze for one second. |
| Lying leg liftsLower abs, hip flexors | 1–2 | 10–20 | Press your lower back into the floor the whole set. |
| Ab leg-lift reachesAbs | 1–2 | 10–20 | Reach for your toes, exhale at the top. |
| Knee crunchesAbs | 1–2 | 15–25 | Curl the ribs toward the hips, don't pull on your neck. |
Mobility-friendly
The gentle 5-day plan — bad knees, sore hips, limited movement
Built for bodies that cannot squat, kneel, jump or stand for long. Mostly seated or supported, never more than ten movements, never longer than an hour, five days a week. Every movement lists an easier version if it hurts and a harder version once it feels light, and zone 2 cardio replaces anything with impact.
Pain is the limit, not effort
Mild muscle burn is fine. Sharp, pinching or joint pain is a stop sign — swap to the easier version listed beside the movement, shorten the range, or skip it that day.
Sit down whenever you need to
Almost everything here can be done seated in a sturdy chair with no arms. Seated work builds the same muscle when you take the set close to failure.
Ten movements, one hour maximum
Never more than ten movements and never longer than an hour, including the cardio. Five short sessions you finish beat two long ones that flare your knees.
Every movement has an alternative
If a movement does not suit your body today, use the easier option. If it feels too light, use the harder option. Both are listed in the plan.
Zone 2 cardio replaces impact
No running, no jumping. Easy steady cardio you can hold a conversation through protects the heart and adds calorie burn without loading the joints.
Progress by reps first
Add one or two reps a week before you add any weight. When the top of the rep range feels controlled, add the smallest weight you own.
Movement photos
Tap any small photo to see it larger with the form tip.
Gentle full body — 5 days a week
The same ten joint-friendly movements every day: mostly seated or supported, no jumping, no deep knee bend, nothing that grinds a hip or a knee. One to two sets each, 30–40 minutes, with a zone 2 cardio finisher whenever your legs feel up to it.
Monday — Full body — learn the shapes
about 35 minutes| Exercise | Photo | Sets | Reps | Form cue and alternatives |
|---|---|---|---|---|
| Seated marchHips, core, warm-up | 1–2 | 20–40 steps | Sit tall away from the backrest, lift one knee at a time, breathe steadily.If it hurts: Lift the heel only and leave the toes on the floor.Too easy: Hold light weights on your thighs or march faster. | |
| Chair sit-to-standQuads, glutes | 1–2 | 6–15 | Nose over toes, push the floor away, stand tall, sit down slowly for three seconds.If it hurts: Use your hands on the chair arms, or raise the seat with a cushion so it is a shorter distance.Too easy: Cross your arms over your chest, or hold a light weight at your chest. | |
| Counter or wall push-upChest, shoulders, triceps | 1–2 | 8–15 | Hands a little wider than shoulders, body in one line, lower for three seconds.If it hurts: Stand closer to upright against a wall.Too easy: Use a lower surface such as a sturdy table. | |
| Seated band rowUpper back, rear shoulders | 1–2 | 10–15 | Anchor the band in front at chest height, pull the elbows past your ribs, squeeze one second.If it hurts: Use a lighter band or shorten the range.Too easy: Step the band under your feet for more tension. | |
| Seated shoulder pressShoulders, triceps | 1–2 | 8–12 | Back supported, ribs down, press straight up without arching.If it hurts: Press one arm at a time, or press forward instead of overhead if the shoulder pinches.Too easy: Add a small amount of weight, not speed. | |
| Seated curlBiceps | 1–2 | 10–15 | Elbows pinned to your ribs, lower for three seconds.If it hurts: Use a band or a single light weight with both hands.Too easy: Slow the lowering to five seconds. | |
| Glute bridgeGlutes, hamstrings, lower back | 1–2 | 8–15 | Feet flat, squeeze the glutes and lift the hips until the body is level. No back arching.If it hurts: Do a chair-supported hip hinge instead if getting on the floor is hard.Too easy: Pause two seconds at the top, or lift one heel slightly. | |
| Standing hip abductionGlute medius, hip stability | 1–2 | 10–15 each side | Hold the counter, stand tall, lift the leg straight out to the side without leaning.If it hurts: Do it seated with a band around the knees.Too easy: Add an ankle band and pause one second. | |
| Seated knee extensionQuads (knee-friendly) | 1–2 | 10–20 each leg | Straighten the knee smoothly, squeeze the thigh one second, lower slowly.If it hurts: Use a smaller range and stop before any pinch.Too easy: Add an ankle weight or a band around the ankle. | |
| Seated or lying core braceDeep core, back support | 1–2 | 8–12 each side | Breathe out and slowly extend one arm and the opposite leg while the lower back stays still.If it hurts: Seated version: press your palms into your thighs and hold ten seconds.Too easy: Extend the leg further or slow it down. |
Tuesday — Full body + zone 2 cardio
about 40 minutes| Exercise | Photo | Sets | Reps | Form cue and alternatives |
|---|---|---|---|---|
| Seated marchHips, core, warm-up | 1–2 | 20–40 steps | Sit tall away from the backrest, lift one knee at a time, breathe steadily.If it hurts: Lift the heel only and leave the toes on the floor.Too easy: Hold light weights on your thighs or march faster. | |
| Chair sit-to-standQuads, glutes | 1–2 | 6–15 | Nose over toes, push the floor away, stand tall, sit down slowly for three seconds.If it hurts: Use your hands on the chair arms, or raise the seat with a cushion so it is a shorter distance.Too easy: Cross your arms over your chest, or hold a light weight at your chest. | |
| Counter or wall push-upChest, shoulders, triceps | 1–2 | 8–15 | Hands a little wider than shoulders, body in one line, lower for three seconds.If it hurts: Stand closer to upright against a wall.Too easy: Use a lower surface such as a sturdy table. | |
| Seated band rowUpper back, rear shoulders | 1–2 | 10–15 | Anchor the band in front at chest height, pull the elbows past your ribs, squeeze one second.If it hurts: Use a lighter band or shorten the range.Too easy: Step the band under your feet for more tension. | |
| Seated shoulder pressShoulders, triceps | 1–2 | 8–12 | Back supported, ribs down, press straight up without arching.If it hurts: Press one arm at a time, or press forward instead of overhead if the shoulder pinches.Too easy: Add a small amount of weight, not speed. | |
| Seated curlBiceps | 1–2 | 10–15 | Elbows pinned to your ribs, lower for three seconds.If it hurts: Use a band or a single light weight with both hands.Too easy: Slow the lowering to five seconds. | |
| Glute bridgeGlutes, hamstrings, lower back | 1–2 | 8–15 | Feet flat, squeeze the glutes and lift the hips until the body is level. No back arching.If it hurts: Do a chair-supported hip hinge instead if getting on the floor is hard.Too easy: Pause two seconds at the top, or lift one heel slightly. | |
| Standing hip abductionGlute medius, hip stability | 1–2 | 10–15 each side | Hold the counter, stand tall, lift the leg straight out to the side without leaning.If it hurts: Do it seated with a band around the knees.Too easy: Add an ankle band and pause one second. | |
| Seated knee extensionQuads (knee-friendly) | 1–2 | 10–20 each leg | Straighten the knee smoothly, squeeze the thigh one second, lower slowly.If it hurts: Use a smaller range and stop before any pinch.Too easy: Add an ankle weight or a band around the ankle. | |
| Seated or lying core braceDeep core, back support | 1–2 | 8–12 each side | Breathe out and slowly extend one arm and the opposite leg while the lower back stays still.If it hurts: Seated version: press your palms into your thighs and hold ten seconds.Too easy: Extend the leg further or slow it down. |
Finish with 20–30 minutes of zone 2 cardio from the list below — bike, pool or elliptical, an easy pace you could talk through.
Wednesday — Full body — easier day, half the sets
about 30 minutes| Exercise | Photo | Sets | Reps | Form cue and alternatives |
|---|---|---|---|---|
| Seated marchHips, core, warm-up | 1–2 | 20–40 steps | Sit tall away from the backrest, lift one knee at a time, breathe steadily.If it hurts: Lift the heel only and leave the toes on the floor.Too easy: Hold light weights on your thighs or march faster. | |
| Chair sit-to-standQuads, glutes | 1–2 | 6–15 | Nose over toes, push the floor away, stand tall, sit down slowly for three seconds.If it hurts: Use your hands on the chair arms, or raise the seat with a cushion so it is a shorter distance.Too easy: Cross your arms over your chest, or hold a light weight at your chest. | |
| Counter or wall push-upChest, shoulders, triceps | 1–2 | 8–15 | Hands a little wider than shoulders, body in one line, lower for three seconds.If it hurts: Stand closer to upright against a wall.Too easy: Use a lower surface such as a sturdy table. | |
| Seated band rowUpper back, rear shoulders | 1–2 | 10–15 | Anchor the band in front at chest height, pull the elbows past your ribs, squeeze one second.If it hurts: Use a lighter band or shorten the range.Too easy: Step the band under your feet for more tension. | |
| Seated shoulder pressShoulders, triceps | 1–2 | 8–12 | Back supported, ribs down, press straight up without arching.If it hurts: Press one arm at a time, or press forward instead of overhead if the shoulder pinches.Too easy: Add a small amount of weight, not speed. | |
| Seated curlBiceps | 1–2 | 10–15 | Elbows pinned to your ribs, lower for three seconds.If it hurts: Use a band or a single light weight with both hands.Too easy: Slow the lowering to five seconds. | |
| Glute bridgeGlutes, hamstrings, lower back | 1–2 | 8–15 | Feet flat, squeeze the glutes and lift the hips until the body is level. No back arching.If it hurts: Do a chair-supported hip hinge instead if getting on the floor is hard.Too easy: Pause two seconds at the top, or lift one heel slightly. | |
| Standing hip abductionGlute medius, hip stability | 1–2 | 10–15 each side | Hold the counter, stand tall, lift the leg straight out to the side without leaning.If it hurts: Do it seated with a band around the knees.Too easy: Add an ankle band and pause one second. | |
| Seated knee extensionQuads (knee-friendly) | 1–2 | 10–20 each leg | Straighten the knee smoothly, squeeze the thigh one second, lower slowly.If it hurts: Use a smaller range and stop before any pinch.Too easy: Add an ankle weight or a band around the ankle. | |
| Seated or lying core braceDeep core, back support | 1–2 | 8–12 each side | Breathe out and slowly extend one arm and the opposite leg while the lower back stays still.If it hurts: Seated version: press your palms into your thighs and hold ten seconds.Too easy: Extend the leg further or slow it down. |
Thursday — Full body + zone 2 cardio
about 40 minutes| Exercise | Photo | Sets | Reps | Form cue and alternatives |
|---|---|---|---|---|
| Seated marchHips, core, warm-up | 1–2 | 20–40 steps | Sit tall away from the backrest, lift one knee at a time, breathe steadily.If it hurts: Lift the heel only and leave the toes on the floor.Too easy: Hold light weights on your thighs or march faster. | |
| Chair sit-to-standQuads, glutes | 1–2 | 6–15 | Nose over toes, push the floor away, stand tall, sit down slowly for three seconds.If it hurts: Use your hands on the chair arms, or raise the seat with a cushion so it is a shorter distance.Too easy: Cross your arms over your chest, or hold a light weight at your chest. | |
| Counter or wall push-upChest, shoulders, triceps | 1–2 | 8–15 | Hands a little wider than shoulders, body in one line, lower for three seconds.If it hurts: Stand closer to upright against a wall.Too easy: Use a lower surface such as a sturdy table. | |
| Seated band rowUpper back, rear shoulders | 1–2 | 10–15 | Anchor the band in front at chest height, pull the elbows past your ribs, squeeze one second.If it hurts: Use a lighter band or shorten the range.Too easy: Step the band under your feet for more tension. | |
| Seated shoulder pressShoulders, triceps | 1–2 | 8–12 | Back supported, ribs down, press straight up without arching.If it hurts: Press one arm at a time, or press forward instead of overhead if the shoulder pinches.Too easy: Add a small amount of weight, not speed. | |
| Seated curlBiceps | 1–2 | 10–15 | Elbows pinned to your ribs, lower for three seconds.If it hurts: Use a band or a single light weight with both hands.Too easy: Slow the lowering to five seconds. | |
| Glute bridgeGlutes, hamstrings, lower back | 1–2 | 8–15 | Feet flat, squeeze the glutes and lift the hips until the body is level. No back arching.If it hurts: Do a chair-supported hip hinge instead if getting on the floor is hard.Too easy: Pause two seconds at the top, or lift one heel slightly. | |
| Standing hip abductionGlute medius, hip stability | 1–2 | 10–15 each side | Hold the counter, stand tall, lift the leg straight out to the side without leaning.If it hurts: Do it seated with a band around the knees.Too easy: Add an ankle band and pause one second. | |
| Seated knee extensionQuads (knee-friendly) | 1–2 | 10–20 each leg | Straighten the knee smoothly, squeeze the thigh one second, lower slowly.If it hurts: Use a smaller range and stop before any pinch.Too easy: Add an ankle weight or a band around the ankle. | |
| Seated or lying core braceDeep core, back support | 1–2 | 8–12 each side | Breathe out and slowly extend one arm and the opposite leg while the lower back stays still.If it hurts: Seated version: press your palms into your thighs and hold ten seconds.Too easy: Extend the leg further or slow it down. |
Finish with 20–30 minutes of zone 2 cardio from the list below — bike, pool or elliptical, an easy pace you could talk through.
Friday — Full body — add one rep everywhere you can
about 35 minutes| Exercise | Photo | Sets | Reps | Form cue and alternatives |
|---|---|---|---|---|
| Seated marchHips, core, warm-up | 1–2 | 20–40 steps | Sit tall away from the backrest, lift one knee at a time, breathe steadily.If it hurts: Lift the heel only and leave the toes on the floor.Too easy: Hold light weights on your thighs or march faster. | |
| Chair sit-to-standQuads, glutes | 1–2 | 6–15 | Nose over toes, push the floor away, stand tall, sit down slowly for three seconds.If it hurts: Use your hands on the chair arms, or raise the seat with a cushion so it is a shorter distance.Too easy: Cross your arms over your chest, or hold a light weight at your chest. | |
| Counter or wall push-upChest, shoulders, triceps | 1–2 | 8–15 | Hands a little wider than shoulders, body in one line, lower for three seconds.If it hurts: Stand closer to upright against a wall.Too easy: Use a lower surface such as a sturdy table. | |
| Seated band rowUpper back, rear shoulders | 1–2 | 10–15 | Anchor the band in front at chest height, pull the elbows past your ribs, squeeze one second.If it hurts: Use a lighter band or shorten the range.Too easy: Step the band under your feet for more tension. | |
| Seated shoulder pressShoulders, triceps | 1–2 | 8–12 | Back supported, ribs down, press straight up without arching.If it hurts: Press one arm at a time, or press forward instead of overhead if the shoulder pinches.Too easy: Add a small amount of weight, not speed. | |
| Seated curlBiceps | 1–2 | 10–15 | Elbows pinned to your ribs, lower for three seconds.If it hurts: Use a band or a single light weight with both hands.Too easy: Slow the lowering to five seconds. | |
| Glute bridgeGlutes, hamstrings, lower back | 1–2 | 8–15 | Feet flat, squeeze the glutes and lift the hips until the body is level. No back arching.If it hurts: Do a chair-supported hip hinge instead if getting on the floor is hard.Too easy: Pause two seconds at the top, or lift one heel slightly. | |
| Standing hip abductionGlute medius, hip stability | 1–2 | 10–15 each side | Hold the counter, stand tall, lift the leg straight out to the side without leaning.If it hurts: Do it seated with a band around the knees.Too easy: Add an ankle band and pause one second. | |
| Seated knee extensionQuads (knee-friendly) | 1–2 | 10–20 each leg | Straighten the knee smoothly, squeeze the thigh one second, lower slowly.If it hurts: Use a smaller range and stop before any pinch.Too easy: Add an ankle weight or a band around the ankle. | |
| Seated or lying core braceDeep core, back support | 1–2 | 8–12 each side | Breathe out and slowly extend one arm and the opposite leg while the lower back stays still.If it hurts: Seated version: press your palms into your thighs and hold ten seconds.Too easy: Extend the leg further or slow it down. |
Zone 2 cardio — the joint-free option
Zone 2 is an easy, steady effort you could hold for an hour: breathing deeper than normal but still able to talk in full sentences, roughly 6 out of 10 effort. It is the safest way to add cardio when your knees, hips or weight make walking or running painful.
Recumbent or upright bike
20–40 minutes. The seat takes your body weight off the knees and hips entirely.
Pool walking or swimming
20–40 minutes. The water removes most of the load; best option for painful knees and back.
Seated arm cycle or arm circles with a band
15–30 minutes. Cardio with no leg loading at all.
Flat walking, broken into pieces
3 × 10 minutes across the day is the same as 30 minutes in one go.
Elliptical or cross trainer
20–30 minutes. Feet never leave the pedals, so there is no impact.
Aim for 2–4 zone 2 sessions a week on top of the strength work, or on the same day straight after. If a session leaves a joint sore the next morning, cut the time by a third rather than stopping altogether.
Staying safe
- Use a sturdy chair that does not roll, and keep a wall or counter within reach for balance.
- Warm up with two minutes of seated marching before every session — cold joints protest more.
- Bad knees: keep the knee behind the toes, avoid deep bends, and prefer seated knee extensions and bridges over squats and lunges.
- Hip problems: keep the legs in front of the body, avoid wide stances and crossing the midline, and stop any movement that clicks painfully.
- Carrying extra weight: seated and supported versions give you the same muscle-protecting effect without loading the joints while you lose.
- Stop and get medical advice for chest pain, dizziness, faintness, numbness, or joint pain that lasts more than two days.
Progressive overload, week by week
Week 1
Learn the movements. Stop 3 reps short of failure. Write down the weight and reps for every exercise.
Week 2
Same weights, add 1–2 reps to each set. Stop 2 reps short of failure.
Week 3
Same weights, add another 1–2 reps. Stop 1 rep short of failure on the last set.
Week 4
Where you hit the top of the rep range, add weight and drop back to the bottom of the range. Everything else gets one more rep.
Week 5+
Repeat the cycle. If reps and weight both stall for two weeks, check calories, protein and sleep before changing the program.
For women on a GLP-1
- Lifting will not make you bulky. On a calorie deficit the realistic outcome is a firmer, smaller body at a similar or slightly lower weight — that is recomposition.
- Prioritise glutes, hamstrings, back and shoulders: they shape the body and are the areas most people under-train at home.
- Bone density falls faster after menopause and during rapid weight loss. Loaded squats, hip hinges, presses and carries are the strongest protection you can do at home.
- Start dumbbells at 5–15 lb for upper body and 15–30 lb for lower body, then add weight or reps every week.
- Iron, vitamin D and protein intake often fall during appetite suppression — get blood work and eat protein close to your goal body weight in grams per day.
For men on a GLP-1
- Appetite suppression plus no lifting is how men lose the most muscle. Training is what decides whether the scale drop is fat or lean tissue.
- Do not chase heavy singles. One to two hard sets in the 8–15 rep range, taken close to failure, builds and protects muscle with far less fatigue.
- Push, pull, squat, hinge and carry every week. Do not let it become all chest and arms.
- Start dumbbells at 15–30 lb for upper body and 25–50 lb for lower body, then add weight or reps every week.
- If strength is dropping week after week, your calorie deficit is too aggressive or protein is too low — fix that before adding more training.
Printable PDF
Take the plan with you
The PDF prints the program you have selected above — Home full body — 5 days a week — with every exercise, sets, reps and form cues, a tick box and weight/rep columns for each set, the weekly progression schedule, the women’s and men’s guidance and an 8-week progress tracker. Fill in the boxes below and they print on the cover; anything you skip stays typeable in the PDF on a computer or phone.
Your details — required
Your starting numbers — optional
Educational only. Not medical advice, a diagnosis or a treatment plan. Speak to a qualified clinician before starting a new exercise program, especially while taking a prescription weight-management medicine, and stop and seek care for chest pain, dizziness or faintness.