Training three times a week: a beginner's plan

You don't need a perfect program. You need one you'll repeat. Three full-body sessions a week, with a rest day between, is enough to get stronger for months.

Each session: squats, push-ups, a rowing or pulling move, a hinge (like a hip bridge or deadlift), and a plank. Three sets each, stopping two reps before failure. Add a little each week.

Walk on the other days. If you have heart, joint or blood pressure problems, or you haven't trained in years and are over 40, check with a doctor first.