TIPS TO GET STARTED

Start simple.
Keep going with confidence.

Six ideas for your next training session.

Read the tips
01 / START

Raise your hands to get started.

If floor push-ups are not there yet, place your hands on a high bench or a raised, fixed bar.

Choosing the right height

Choose a firm support that will not slide or tip over. Keep your body aligned and find a height that lets you lower and push up with control. Once you have mastered the movement, try a slightly lower support.

02 / WARM UP

Warming up is part of training.

Prepare your muscles and tendons for the effort. Gradually raise your heart rate to increase the flow of blood and oxygen to your muscles.

Preparing for your session
  1. Walk or march on the spot to get moving.
  2. Gently move the joints you will use, without forcing the range of motion.
  3. Practise an easy version of your first exercise before moving to your usual variation.

A gradual warm-up may help reduce injury risk, but it cannot eliminate it. Aim to feel ready, not exhausted; technique and choosing the right difficulty matter, too.

NHS warm-up guide · Circulation and warming up · AHA · Preparing muscles and tendons · AAOS
03 / TECHNIQUE

Quality before quantity.

Prioritise controlled repetitions. If you lose your form, end the set or choose an easier variation.

What to focus on

Use a range of motion you can control, avoid momentum and keep breathing. Add repetitions when you can maintain that technique. Stop if you feel pain; do not push through it.

04 / PROGRESS

Change one thing at a time.

Once you can control a variation over several sessions, try a small increase in repetitions, range of motion or difficulty.

One more tip

Note what you did and how you felt to help decide your next step.

05 / RECOVER

Make room for rest.

Balance effort with recovery. If you still feel very fatigued, reduce the intensity or rest before another hard session.

One more tip

Sleep and recovery are part of the habit, too.

06 / REPEAT

Find a time you can return to.

Choose a place and schedule that work for you. If you miss a session, return to the next one without trying to make up for everything.

One more tip

Combine strength training with other ways to move, such as walking or cycling.

Your next step: one exercise.

Choose a group and discover how to adapt it to your level.

Find an exercise

General guidance to get started; training volume and difficulty depend on your ability and recovery.

Learn more: Activity and strength · CDC · Building up activity · WHO.