Resistance Training at Home: Start Here

You don't need a gym to get strong. You need resistance, progressive overload, and consistency.

Here's how to start from scratch at home:

**Week 1-2: Bodyweight Fundamentals**
- Push-ups (or wall push-ups to start)
- Squats (bodyweight)
- Hip hinges (Romanian deadlift movement)
- Rows (using a table edge or backpack)

**Week 3+: Add Resistance**
A pair of dumbbells (8-15kg) is enough to completely transform your body if you use them consistently.

**The Progression Rule:**
When you can do 12-15 reps easily, increase the resistance. That's all progressive overload is.

**Frequency:** 3 sessions per week is enough. More is not always better.

The goal isn't to exhaust yourself. It's to provide enough stimulus for your muscles to grow and strengthen.