1. Program overview Goal: Build beginner-level full-body strength while making three weekly workouts a sustainable habit. Approach: Three different low-impact, full-body sessions each week. Most movements are standing or chair-based, with no jumping and no floor work. Begin conservatively so technique, confidence, and recovery develop together. Assumptions: Your chair is stable and placed against a wall when used for support. The dumbbells are light enough to lift with controlled form. If you have been inactive for a long time or develop health concerns, seek medical guidance before continuing. Recovery: Keep Tuesday, Thursday, Saturday, and Sunday free from structured strength training. Comfortable walking and light mobility are fine. Progress measure: Record how many prescribed repetitions you complete with good form at the target effort. By Week 6, aim to complete more repetitions, an additional round, or slower, more controlled repetitions than in Week 1—without pain or major form breakdown. Effort scale Use a simple 1–10 effort scale: 3–4: Easy; you could continue for a long time. 5–6: Moderate; breathing is elevated, but you can speak in sentences. 7: Challenging but controlled; approximately three good repetitions remain. 8+: Too demanding for this program. Most working sets should feel like 5–7 out of 10. 2. Weekly schedule Day Activity Monday Workout A — Squat, push and posture Tuesday Recovery or comfortable walk Wednesday Workout B — Hinge, pull and balance Thursday Recovery or comfortable walk Friday Workout C — Full-body integration Saturday Optional easy walk or gentle mobility Sunday Rest and weekly review Each session takes approximately 30 minutes: Warm-up: 4 minutes Strength work: 21–22 minutes Cooldown: 4–5 minutes 3. Session details Monday: Workout A — Squat, push and posture Warm-up — 4 minutes Perform each movement for 40 seconds, moving continuously but comfortably: March in place Shoulder rolls and arm circles Alternating heel taps forward Shallow chair squats Standing torso rotations Gentle hip hinges Strength circuit Complete the exercises in order. Rest 20–30 seconds between exercises and 60 seconds between rounds. Weeks 1–2: 2 rounds Weeks 3–6: 2–3 rounds according to the progression plan Exercise Work Technique cue Easier alternative Chair squat 8–12 reps Push your hips back and touch the chair softly rather than dropping onto it. Sit down fully and use your hands lightly to stand. Wall push-up 8–12 reps Keep your body in one straight line as your chest moves toward the wall. Stand closer to the wall. Dumbbell Romanian deadlift 8–12 reps Send your hips backward while keeping your back long. Perform the hip hinge without weights. Standing dumbbell overhead press 8–10 reps Keep your ribs over your hips rather than leaning backward. Press one dumbbell at a time or perform without weights. Supported alternating knee raise 8–10 per side Stand tall and lift the knee without leaning sideways. Hold the chair with both hands and lift the knee lower. Standing calf raise 10–15 reps Rise straight upward and lower your heels slowly. Hold the chair and use a smaller range. Cooldown — 4 minutes Slow march and relaxed breathing: 1 minute Standing chest stretch: 30 seconds Supported calf stretch: 30 seconds per side Supported hamstring stretch: 30 seconds per side Three slow breaths while relaxing the shoulders Wednesday: Workout B — Hinge, pull and balance Warm-up — 4 minutes Perform each for 40 seconds: Easy side steps Shoulder-blade squeezes Alternating toe taps behind you Bodyweight hip hinges Supported knee lifts Slow arm reaches overhead Strength circuit Rest 20–30 seconds between exercises and 60 seconds between rounds. Exercise Work Technique cue Easier alternative Dumbbell sumo squat to chair 8–12 reps Keep your knees tracking in the same direction as your toes. Use no weights or reduce the squat depth. Supported one-arm dumbbell row 8–12 per side Pull your elbow toward your back pocket without twisting your torso. Use no weight and practise the pulling motion. Supported reverse toe tap 8–10 per side Move one foot backward while keeping most of your weight on the front leg. Make the backward step smaller. Dumbbell biceps curl 8–12 reps Keep your elbows close to your sides. Alternate arms or use one dumbbell held in both hands. Standing dumbbell chest press-out 8–12 reps Press the weight forward while keeping your torso still. Press without weight or shorten the reach. Suitcase march 20–30 seconds per side Hold one dumbbell at your side and resist leaning toward it. Stand still while holding the weight, or practise without it. For the chest press-out, hold one dumbbell horizontally with both hands if two dumbbells feel too heavy. Cooldown — 4 minutes Slow side-to-side weight shifts: 1 minute Upper-back stretch: 30 seconds Standing quadriceps stretch or heel-to-seat curl: 30 seconds per side Gentle side stretch: 30 seconds per side Slow breathing: 30 seconds