Beginner Strength Exercises at Home During Weight Loss
A muscle-group-by-muscle-group home strength menu built on CDC guidance, with a safety stop list and a checklist to take to a clinician or qualified trainer.
On this page
The short answer
The CDC says muscle-strengthening should work all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) on at least 2 days a week, and it names bodyweight exercises, resistance bands, and lifting weights as ways to do it at home. This page gives you a menu of movement types for each muscle group and a stop list to read first. It cannot tell you which movements are safe for you; a clinician or qualified trainer can, and can show you the form in person.
When should you stop and get medical advice?
Read this before you try anything below. Harvard Health lists four red flags during exercise: chest pain, shortness of breath, lightheadedness, and joint pain. Any of them is a sign to stop exercising and contact a doctor. 3 Harvard Health also states that pain and certain other symptoms during exercise are not normal, and that pushing through them may cause damage to the heart or muscles. 3
Do not decide on your own that these symptoms are an expected part of getting started, or a side effect of a medicine. Describe what happened, when, and what you were doing, and let a clinician assess it. If symptoms are severe or frightening, seek emergency care.
The CDC advises talking with your doctor about the type and amount of activity that is right for you if you have a chronic condition such as heart disease, arthritis, or diabetes, and before starting vigorous activity if you have been inactive, have a disability, or have overweight. 2
What do you need for strength work at home?
Less than you may expect. The CDC lists bodyweight exercises such as push-ups or sit-ups, resistance bands, and lifting weights among the ways to strengthen muscles, along with digging in a garden and some yoga postures. 1 The CDC also says to choose activities you enjoy that match your abilities. 2
A sturdy chair, a wall, and a resistance band cover most of the menu below. Which of these suit you depends on your joints, your health history, and where you are starting, so treat the menu as a list of options to discuss, not a routine to follow.
Which movements work which muscle groups?
The CDC's target is activity that works all the major muscle groups: legs, hips, back, chest, abdomen, shoulders, and arms. 1 The table below is our own planning aid. It pairs each group with example movement types that need little or no equipment. The movements are examples of what to ask about, not instructions.
| Muscle group | Home movement types to ask about | Equipment | Question for your clinician or trainer |
|---|---|---|---|
| Legs and hips | Sitting down to and standing up from a chair; a supported partial squat; a bridge lying on your back | Chair, mat | Is there anything about my knees or hips that changes the range I should use? |
| Back | A seated or standing row using a resistance band | Band | Where should the band be anchored, and how much resistance is a sensible start? |
| Chest | A push-up against a wall, then against a counter | Wall, counter | Is my wrist or shoulder history a reason to change this? |
| Abdomen | A supported seated or lying core movement | Mat, chair | Which version fits my back? |
| Shoulders | A raise or press with a light weight or band | Band or light weight | How do I tell effort from joint pain? |
| Arms | A band or light-weight curl or press | Band or light weight | What should I stop at, and what should I report? |
The CDC page we read does not name specific beginner exercises beyond push-ups and sit-ups, so every other movement type in this table is our suggestion for discussion with a professional, not a CDC recommendation.
How often and how hard should you work?
The CDC says you need to strengthen muscles at least 2 days a week, in addition to aerobic activity. 1 For health benefit, it says to work until it is hard to do another repetition without help. 1 It describes 8 to 12 repetitions of an activity as one set and says to do at least one set, with two or three sets giving more benefit. 1
Those are population guidelines for adults in general. If you are new to exercise, have a medical condition, or take medicine that affects how you feel, ask your clinician how hard to work and how to build up. The CDC page we read gives no guidance on rest between sessions or on how to ease in, so we do not either. Our guide to strength training during weight loss after 40 covers the weekly targets and a planning worksheet.
What should you check before each session?
Use this as a quick checklist. It is our own, built from the warning signs above.
- [ ] Do I feel well today, with nothing new that I have not mentioned to my clinician?
- [ ] Do I know which four symptoms mean stop and call a doctor? 3
- [ ] Is the chair, wall, or counter stable, and is there room around me?
- [ ] Have I eaten and had fluids in the way my clinician advised for my medicine?
- [ ] Do I have my clinician's number if something happens?
If tiredness is making sessions hard, our guide to feeling tired on a GLP-1 lists what to track and bring up. For the food side, start with what to eat on a GLP-1 and see protein meals for smaller appetites. If you want a lower-barrier place to start, getting started with walking is a separate conversation to have alongside this one.
Who can show you safe form?
A qualified person who can watch you move: your clinician, a physical therapist, or a certified trainer. The sources we read do not say which credential to look for, and written descriptions cannot replace someone checking your form, so we do not offer step-by-step cues here. If you are treated through Ēlovi, you can explore treatment options and bring this page to a follow-up to ask what your care team recommends for your situation.
Common questions
Can I do this without equipment?
The CDC lists bodyweight exercises as one way to strengthen muscles. 1 Whether a specific movement suits you is a question for your clinician or trainer.
Will strength work stop muscle loss on a weight medicine?
The sources we read for this page do not address that, so we make no such claim. Our article on what the evidence shows about GLP-1s and muscle loss looks at the question directly.
Is some soreness expected?
We cannot tell you whether your discomfort is expected. Harvard Health says pain during exercise is not normal and joint pain is a reason to stop and call a doctor. 3 Describe what you feel and let a clinician assess it.
References
- What Counts as Physical Activity for Adults — Centers for Disease Control and Prevention
- Adding Physical Activity as an Adult — Centers for Disease Control and Prevention
- Safe exercise: Know the warning signs of pushing too hard — Harvard Health Publishing
For your information. This article provides general education and does not replace medical advice or an individual evaluation. Talk to your clinician before starting, changing, or stopping treatment. Compounded medications are not FDA-approved.