Below are some suggestions for strength exercises that can be done with little or no equipment. Together these exercises provide you with a workout for every important muscle in your body. That said, feel free to add other exercises to your routine as you see fit. In general, exercises that work multiple muscle groups are more effective than exercises that target one specific muscle.

Each exercise has a number of intermediate levels (with difficulty increasing from 1 to 3) that help you build up to the main exercise. Start at the level that best suits your current fitness level and progress to the next level only when your body is ready for it. Don’t rush, this is not about getting somewhere fast.