A first week of strength work at home

Two light dumbbells and a mat are enough to start. The hard part is picking a time and keeping it.

Movement · By the Appetite Journal team · 1 min read · Monday 7 September 2026

You don't need a gym to start. A pair of light dumbbells, a mat and a chair cover squats, rows, presses and a few floor exercises.

The first week

Start lighter than you think. Use the first week to learn the movements and find a time of day that works. Sit-to-stand from a kitchen chair is a squat you can do without any weights. A row with one hand on the chair seat and a dumbbell in the other works your back. A press from shoulder height to straight arms works the shoulders.

Do each one slowly, stop well before it gets hard, and rest for a minute between rounds.

Writing it down

Two or three short sessions in the week is plenty to begin with. Write down what you did in a notebook, with the weight and the number of times, so next week has a starting point.

If you have an injury, a health condition or you're unsure what's right for you, ask your GP or a qualified trainer before you start.