Master the fundamentals

Push-ups, squats, lunges, planks, and glute bridges cover nearly every major muscle group. Perfect your form on these before adding complexity — quality reps beat sloppy volume.

Progress gradually

Add one or two reps per week, or slow each rep down. Progressive overload is what builds strength, and it works just as well at home as in a gym.

Schedule it like a meeting

Three thirty-minute sessions a week beats sporadic hour-long efforts. Put workouts on your calendar and protect that time.