A trainer shares her home strength training routine from scratch: "It's designed for those who don't exercise at all."

That encouraging some form of exercise routinely is beneficial to overall health is something no one questions anymore. However, in many cases, those who have never practiced any type of exercise find it difficult to get started and become addicted to a daily routine that strengthens the heart, helps us maintain our weight , and makes us feel good emotionally.

To date, the top recommendations from trainers speak to the need to incorporate strength training into our lives, since while they help us lose weight and get rid of excess fat, they also increase muscle mass and help us shape our silhouette. To begin experiencing the benefits of strength training, at the beginner level, trainer Irene Quiles @irenequilesfitness shares in a TikTok video what three basic exercises could be to get us hooked when we're not doing any exercise at all.

Squats, the most basic exercise for beginners who want to train strength

The first exercise trainer Irene Quiles suggests for starting to build strength at home, without weights or any equipment , is the legendary squat . "I've chosen three very easy and basic exercises, thinking of all those who don't exercise at all, because you have to build a solid foundation," the expert begins by explaining.

Standing with your legs slightly wider than shoulder-width apart and your toes pointed slightly outward, "let's lower ourselves into an imaginary sitting position. We always inhale as we lower ourselves, and exhale as we rise. Our arms rise to a 90-degree angle as we 'sit' and return to their sides as we rise."

Regarding the correct execution of squats , the trainer advises "being very careful so that the knees reach the second toe, so that we avoid the knees closing and the hips making the internal rotation movement, which is not recommended because it can cause injury. We must open the hips and respect the footprint of our feet at all times."

Wall push-ups with heels raised for strong arms

The second part of strength training for beginners involves doing wall push-ups. What do they consist of? "We stand facing the wall, resting our arms, raising our heels as high as possible , and fixing our feet to the floor as if they were glued. We move toward the wall and away from it to work on the wall push-up," he explains.

This exercise is a good one to start with, and requires you to press your torso and legs together against the wall. "It's interesting because you have to keep your core and abdominal muscles engaged , breathing well throughout the exercise, taking in air as you approach the wall and exhaling with the push. This exercise will help you connect your breathing with the push of your arms and with your core under control."

When performing these push-ups, it's essential to position your elbows below your shoulders at a 45-degree angle with each push, maintaining this position to avoid injury.

Work your core on all fours, with your back 'neutral'

The third exercise to get a taste of what it means to train quietly at home and strengthen your core is performed on the floor, on all fours . On all fours, making sure that " your wrists are always positioned below your shoulders —very important—and your knees are flat on the floor below your hips, with your back neutral… be careful not to round it!"

As for execution, Quiles explains, "we exhale as we lift our knees slightly off the floor, inhaling as we lower ourselves." How many times should we repeat each exercise for it to begin to be effective? The expert recommends repeating each movement 15 times, and "doing this proposed circuit at least three times." The routine can be done three times a week , as a good starting point.