Bodyweight Fitness: Your Ultimate At-Home Workout Guide

Have you ever dreamed of a fitness routine that fits seamlessly into your life, no gym membership required, no fancy equipment, just you and your own amazing body? If so, then diving into the world of bodyweight fitness your at home workout is exactly what you need. It's a game-changer for anyone looking to build strength, improve endurance, and boost overall well-being right from the comfort of their living room. Forget the excuses about time or access; bodyweight training empowers you to become your own personal gym.

In this comprehensive guide, we'll explore the incredible benefits of using your body as your primary resistance. We'll walk through how to get started, from understanding foundational movements to crafting effective routines. Whether you're a complete beginner or looking to advance your home workouts, we'll cover progressive techniques and essential tips for nutrition and recovery. Get ready to transform your approach to fitness, discover newfound strength, and embrace a healthier, more vibrant you – all without ever leaving your home. Let's unlock the power within!

The Power of Your Own Body: Why Bodyweight Fitness Reigns Supreme

It’s easy to get caught up in the hype of gleaming gym equipment, complex machines, and the latest fitness gadgets. But what if the most powerful tool for your fitness journey has been with you all along? Your own body. Bodyweight fitness, often referred to as calisthenics, leverages your inherent strength and natural movements to build a remarkably capable physique. This isn't just about doing push-ups; it's a holistic approach to movement that connects deeply with how our bodies are designed to function. Think about it: our ancestors didn't have barbells, yet they were incredibly strong and agile. They moved, climbed, pushed, and pulled using their own weight, developing practical, functional strength that translated directly into their daily lives.

Unlocking Convenience and Accessibility

One of the most compelling aspects of embracing bodyweight fitness your at home workout is its sheer accessibility. Life often throws curveballs – demanding jobs, family commitments, unexpected travel. These can make consistent gym attendance feel like an Olympic feat. But with bodyweight training, your workout space is wherever you are. Whether it's a small corner of your living room, a hotel room on a business trip, or a patch of grass in your local park, the world becomes your gym. This convenience isn't just about saving time; it's about removing common barriers that derail even the best intentions, fostering a consistent habit that can truly transform your physical health and mental well-being. It’s about making fitness an integrated part of your healthy lifestyle, rather than a separate, often inconvenient, appointment. This ease of access contributes significantly to long-term adherence, which is the real secret sauce to achieving lasting fitness goals.

Budget-Friendly Fitness

Beyond convenience, bodyweight fitness offers unparalleled benefits in building functional strength. And let’s not forget the financial aspect. Gym memberships, personal trainers, and specialized equipment can quickly add up, becoming a significant financial burden for many. Bodyweight fitness, by its very nature, is incredibly budget-friendly. All you truly need is your body and a commitment to move. This financial freedom allows you to reallocate resources to other areas of your wellness, perhaps investing in healthier food, quality sleep, or stress management techniques. It lowers the barrier to entry for fitness, making it an equitable option for everyone, regardless of their economic situation. This allows a broader audience to engage with essential exercise routines, promoting overall disease prevention and physical health.

Building Functional Strength

Unlike isolated machine exercises that target single muscles, bodyweight movements often engage multiple muscle groups simultaneously, mimicking real-world actions. A push-up, for instance, isn't just a chest exercise; it demands stability from your core, shoulders, and triceps, all working in concert. This integrated approach builds strength that is truly usable, improving your balance, coordination, and overall athletic performance. You'll find everyday tasks, from lifting groceries to playing with your kids, become easier and more fluid. It's about empowering your body to move efficiently and powerfully in every dimension of your life. This emphasis on natural movement patterns also plays a crucial role in injury prevention bodyweight, as it strengthens stabilizer muscles that are often neglected by more isolated exercises.

Enhancing Mind-Body Connection

Finally, there's a profound mind-body connection fostered by bodyweight training. Because these movements require significant control, balance, and awareness of your body in space, they naturally encourage mindfulness. You're not just lifting weights; you're feeling your muscles engage, understanding your posture, and learning to control every aspect of the movement. This heightened awareness can translate into improved focus and mental clarity, providing a valuable outlet for stress and anxiety. It’s a form of self-care that strengthens you from the inside out, contributing to better mental health alongside impressive physical gains. This holistic approach resonates deeply with principles of total wellness, making it more than just a workout – it's a practice for living well. (Wellness)

Getting Started: Your Bodyweight Fitness Journey

Embarking on any new fitness journey can feel daunting, but with bodyweight fitness, the barrier to entry is wonderfully low. The key is to start smart, listen to your body, and build a strong foundation. This isn't about jumping straight into one-arm push-ups or handstand push-ups. It's about mastering the basics and progressively challenging yourself. Remember, consistency beats intensity, especially when you're just beginning. Your journey to an effective home fitness routine begins with a simple assessment and a commitment to learning fundamental movements.

Assessing Your Current Fitness Level

Before you dive into a full routine, take a moment to honestly assess where you’re at. Can you perform 5-10 push-ups on your knees? Can you hold a plank for 30 seconds? How many squats can you do with good form? There’s no right or wrong answer here; this is simply your starting point. Knowing your current capabilities will help you choose appropriate modifications and track your progress effectively. Don't compare yourself to others; this is *your* fitness journey, and every step forward is a victory. Tools like a simple fitness journal or an app can help you log your repetitions and sets, providing a clear visual of how far you’ve come. This initial assessment also helps prevent injury by ensuring you don't overexert yourself too early.

Essential Bodyweight Movements for Beginners

These are the building blocks of almost any bodyweight workout plan. Master their form before increasing reps or moving to harder variations. Focus on slow, controlled movements, feeling the muscles work. Quality over quantity is paramount here.

Squats: The Foundation of Lower Body Strength

The squat is perhaps the most fundamental human movement. It targets your glutes, quadriceps, and hamstrings. Start with air squats, focusing on keeping your chest up, pushing your hips back as if sitting in a chair, and descending until your thighs are parallel to the floor (or as low as comfort allows). Imagine a string pulling your sternum towards the ceiling. For an at-home bodyweight exercise for beginners, you can use a chair behind you as a target to ensure you're going low enough.

Push-Ups: Upper Body Powerhouse

The push-up works your chest, shoulders, and triceps, while also engaging your core. If full push-ups on your toes are too challenging, start on your knees, or even standing against a wall. The goal is to maintain a straight line from your head to your heels (or knees), lowering your chest towards the ground, and then pushing back up. A common mistake is letting your hips sag or arching your back – keep that core tight!

Lunges: Unilateral Leg Strength

Lunges are excellent for developing single-leg strength and improving balance, crucial for overall bodyweight strength training at home. Step forward with one leg, lowering your hips until both knees are bent at approximately a 90-degree angle. Ensure your front knee is directly over your ankle, and your back knee hovers just above the ground. Push back up to the starting position. Alternate legs, focusing on control.

Planks: Core Stability Master

The plank is a static exercise that builds incredible core exercises at home stability. Hold your body in a straight line from head to heels, supported on your forearms and toes. Engage your abs and glutes to prevent your hips from sagging or rising too high. Think of pulling your belly button towards your spine. Start with 30-second holds and gradually increase duration.

Glute Bridges: Hip and Glute Activation

Often overlooked, the glute bridge is fantastic for strengthening your glutes and hamstrings, improving hip extension. Lie on your back with knees bent, feet flat on the floor hip-width apart. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top. This movement is a critical component for healthy hip function and lower back support.

Setting Realistic Goals

Once you understand the basics, set achievable goals. Instead of aiming for 100 push-ups on day one, target 3 sets of 5 knee push-ups with good form. Celebrate small victories – adding one more rep, holding a plank for an extra 10 seconds, or simply showing up for your workout when you didn't feel like it. Realistic goals keep you motivated and prevent burnout. Remember, this is a marathon, not a sprint, and sustainable progress is the most rewarding kind. (Healthy Habits)

Designing Your At-Home Bodyweight Workout Routine

Now that you're familiar with the foundational movements, it's time to put them together into a coherent and effective home fitness routine. The beauty of bodyweight training is its adaptability. You can tailor your workouts to fit your schedule, energy levels, and fitness aspirations. Whether you have 15 minutes or an hour, a powerful workout is within reach. The goal is to create a routine that challenges you, promotes consistent progress, and feels enjoyable enough to stick with long-term.

Full Body Workouts: Maximizing Efficiency

For most people, especially beginners and those with busy schedules, full-body bodyweight workouts are incredibly efficient. They hit all major muscle groups in a single session, allowing for adequate rest between workouts while still providing sufficient training stimulus. A typical full-body routine might involve choosing one exercise for your lower body, one for your upper body pushing muscles (like push-ups), one for upper body pulling (if you have access to a sturdy table or bar for inverted rows), and a core exercise. Performing 3-4 sets of 8-15 repetitions (or holding static exercises for 30-60 seconds) for each exercise, with 60-90 seconds rest between sets, is a solid starting point. Aim for 3-4 full-body sessions per week, allowing at least one day of rest between them. This approach ensures you are building a full body bodyweight workout, leading to balanced development and improved overall fitness.

Progressive Overload: Keeping Your Body Challenged

To continue making progress, your body needs to be continually challenged – this is the principle of progressive overload. In bodyweight training, this doesn't mean adding more weight. Instead, you can increase the difficulty in several ways:

• Increase Repetitions/Sets: Once an exercise feels easy for 15 reps, try 20, or add another set.
• Decrease Rest Time: Shorter rest periods between sets make the workout more intense.
• Improve Form: Stricter form, slower tempo, or deeper range of motion can make an exercise significantly harder.
• Increase Frequency: If your body is recovering well, you might add an extra workout day to your week.
• Advance to Harder Variations: This is a key aspect of bodyweight progression. For example, moving from knee push-ups to full push-ups, or from air squats to jump squats.
• Add Time Under Tension: Slowing down the eccentric (lowering) phase of an exercise can dramatically increase its challenge. For example, taking 3-5 seconds to lower into a squat.

Consistently applying progressive overload ensures that your muscles adapt and grow stronger, preventing plateaus and keeping your bodyweight workout plan effective over the long term. It's the secret to continuous building muscle with bodyweight.

Sample Beginner Bodyweight Workout Plan

Here’s a simple yet effective plan you can start with. Perform 3 sets of each exercise with 60-90 seconds rest between sets. Aim for 3-4 times per week.

Exercise	Reps/Duration	Notes
Air Squats	10-15 reps	Focus on deep, controlled movement.
Knee Push-Ups (or Wall Push-Ups)	8-12 reps	Keep body straight.
Alternating Lunges	8-10 reps per leg	Maintain balance.
Plank	30-45 seconds hold	Keep core tight, body in a straight line.
Glute Bridges	12-15 reps	Squeeze glutes at the top.

Incorporating Cardio with Bodyweight Movements

Bodyweight training isn't just for strength; many movements can significantly boost your cardiovascular fitness. Adding bursts of higher-intensity bodyweight cardio exercises can elevate your heart rate, improve endurance, and torch calories, making your best bodyweight exercises for weight loss even more effective.

Jumping Jacks and High Knees

These classic movements are fantastic warm-ups or active recovery between strength sets. Jumping jacks get your whole body moving and your heart pumping, while high knees are excellent for engaging your core and hip flexors, quickly raising your heart rate.

Burpees: The Ultimate Full-Body Blaster

The burpee is a compound exercise that combines a squat, a push-up, and a jump, making it a powerful cardio and strength builder. Start standing, drop into a squat, kick your feet back into a plank position (do a push-up if you can), jump your feet back to the squat, and then jump explosively upwards. They are incredibly taxing but immensely effective for overall fitness. Start with a few reps and build up as your endurance improves. Integrating these cardio elements into your routine will make your no equipment workouts even more comprehensive. (Exercise for Weight Loss)

Beyond the Basics: Advanced Bodyweight Techniques

Once you've mastered the foundational bodyweight movements and consistently applied progressive overload, you might find yourself eager for new challenges. This is where advanced calisthenics for home workouts come into play. These exercises build upon your existing strength, coordination, and balance, pushing your physical capabilities to new heights. They require patience, dedication, and a commitment to perfect form, but the rewards—in terms of strength, control, and body mastery—are immense. This phase of your bodyweight journey is about pushing boundaries and discovering what your body is truly capable of, moving beyond the traditional notion of simple at-home bodyweight exercises.

Handstands and Inverted Rows

For upper body and core strength, handstands and inverted rows are game-changers. The handstand, while intimidating, is an ultimate test of shoulder stability, core strength, and balance. Start with wall-assisted handstands, focusing on holding a straight line, gradually moving your feet further from the wall. Even a few seconds of unsupported balance can be incredibly rewarding and build immense strength. As for inverted rows, they are a crucial pulling exercise that often gets overlooked in at-home setups. You can perform these under a sturdy table, a low bar, or even a strong banister. Lie on your back, grip the edge, and pull your chest towards the object, keeping your body in a straight line. This movement is vital for balanced development, counteracting all the pushing movements (like push-ups) and contributing significantly to your back and biceps strength. They are essential for a truly bodyweight strength training at home routine.

Pistol Squats and Single-Leg Deadlifts

Moving to the lower body, the pistol squat is a formidable unilateral exercise that demands incredible leg strength, balance, and mobility. It involves squatting down on one leg until your glutes are almost touching your ankle, while the other leg is extended straight out in front of you. This isn't just a strength exercise; it's a deep dive into mobility and control. Start with assisted pistol squats (holding onto a doorframe or TRX straps) or sit-to-stand variations using a box or chair. Complement this with single-leg deadlifts, which are fantastic for hamstring and glute strength, as well as improving balance. Stand on one leg, hinge at your hips, extending the other leg straight behind you, until your torso is parallel to the floor, then return to standing. These exercises are critical for identifying and correcting muscular imbalances, contributing to better overall athletic performance and injury prevention.

Plyometrics for Power and Explosiveness

To add power and explosiveness to your routine, incorporate plyometric bodyweight movements. These are exercises that involve rapid stretching and contracting of muscles to produce powerful movements, enhancing your athletic capabilities. Think jump squats, box jumps (using a sturdy bench or step), and clap push-ups. These movements not only build muscle and power but also significantly improve your cardiovascular fitness and agility. For example, jump squats involve squatting down and then exploding upwards into a jump, landing softly to absorb the impact. Clap push-ups require pushing up with enough force to lift your hands off the ground and clap before landing. When incorporating plyometrics, ensure you have a solid foundation of strength, prioritize proper landing mechanics to absorb impact safely, and allow for adequate rest between sets. These powerful additions will elevate your home fitness routines to an entirely new level. Remember to warm up thoroughly before attempting any advanced movements to reduce the risk of injury. (Bodyweight Training)

Nutrition and Recovery: Fueling Your Bodyweight Progress

You can perform the most challenging bodyweight fitness your at home workout routines, but if you neglect what you put into your body and how you allow it to recover, your progress will be severely limited. Think of your body as a high-performance vehicle: without the right fuel and sufficient maintenance, it simply won't run at its best. Nutrition and recovery are not optional add-ons; they are fundamental pillars of any effective fitness regimen, especially when you’re asking your body to adapt and grow stronger with its own weight.

Eating for Strength and Muscle Growth

What you eat directly impacts your energy levels, muscle repair, and overall well-being. To support your bodyweight strength training at home, focus on a balanced intake of macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals). Protein is crucial for muscle repair and growth; aim for lean sources like chicken, fish, beans, lentils, tofu, and eggs. Carbohydrates are your body's primary energy source, fueling your workouts and replenishing glycogen stores; choose complex carbs like whole grains, fruits, and vegetables. Healthy fats are essential for hormone production and nutrient absorption; avocados, nuts, seeds, and olive oil are great choices. Don't forget to stay well-hydrated throughout the day, as water plays a vital role in every bodily function, including muscle contractions and nutrient transport. Consider a healthy meal prep strategy to ensure you always have nutritious options readily available, which can be a game-changer for maintaining consistent nutrition. (Healthy Eating)

The Importance of Rest and Sleep

While workouts break down muscle tissue, rest and sleep are when your muscles actually rebuild and grow stronger. Neglecting sleep can lead to decreased performance, slower recovery, increased risk of injury, and even impact your mental health. Aim for 7-9 hours of quality sleep per night. During deep sleep, your body releases growth hormone, which is vital for tissue repair and muscle development. Create a consistent sleep schedule, ensure your bedroom is dark and cool, and avoid screens before bed to optimize your sleep environment. Think of sleep as a non-negotiable part of your healthy lifestyle, just as important as the workout itself. Without adequate rest, your body will struggle to adapt to the demands of even the most basic bodyweight basics, making it harder to progress and more susceptible to burnout.

Active Recovery and Stretching

Recovery isn't just about passive rest; active recovery plays a crucial role in reducing muscle soreness, improving blood flow, and enhancing flexibility. On your rest days, consider light activities like a gentle walk (walk or jog), light cycling, or stretching. Stretching, in particular, helps maintain and improve your range of motion, which is essential for performing bodyweight exercises with proper form and preventing stiffness. Focus on dynamic stretches before your workout (e.g., leg swings, arm circles) and static stretches after your workout (holding stretches for 20-30 seconds). Yoga can also be an excellent form of active recovery and a fantastic way to improve flexibility, balance, and mindfulness, complementing your home fitness routines beautifully. Listen to your body; if a muscle feels particularly tight, dedicate extra time to gently stretching it out. This holistic approach to recovery will ensure you’re ready and energized for your next at-home bodyweight workout, leading to sustainable and enjoyable progress. (Source: National Sleep Foundation)

Overcoming Challenges and Staying Motivated

Even with the most well-designed bodyweight fitness your at home workout plan, everyone encounters challenges. Whether it’s hitting a plateau, losing motivation, or struggling to stay consistent, these are normal parts of any fitness journey. The key isn't to avoid these obstacles, but to develop strategies for overcoming them. Building a sustainable fitness habit is less about willpower and more about creating a system that supports your goals, even on days when you’re not feeling it. Your mental approach is just as vital as your physical effort in maintaining a healthy lifestyle.

Troubleshooting Common Plateaus

You’ve been consistently doing your bodyweight training, seeing great progress, and then suddenly…nothing. This is a plateau, and it happens to everyone. It simply means your body has adapted to the current stimulus. To break through, you need to change something:

• Vary Your Exercises: Introduce new variations or advanced bodyweight exercises. If you've been doing regular push-ups, try incline push-ups (feet elevated) or diamond push-ups.
• Adjust Reps/Sets/Rest: Revisit progressive overload principles. Can you do more reps in fewer sets? Can you cut down rest time?
• Increase Volume or Intensity: Add an extra set, or perform exercises in a circuit format with minimal rest between movements.
• Focus on Form and Tempo: Sometimes slowing down an exercise, really focusing on the eccentric (lowering) phase, can create new challenges and break through a plateau.
• Cross-Train: Incorporate other activities. Adding a day of yoga or swimming can improve mobility and endurance, indirectly helping your bodyweight strength.
• Check Nutrition & Recovery: Are you eating enough protein? Getting enough sleep? Overtraining and under-recovering are common culprits for plateaus.

Think of a plateau not as a failure, but as a signal to adapt and innovate your home fitness routines.

Building a Consistent Habit

Consistency is king in fitness. Here’s how to make your how to start bodyweight fitness a non-negotiable part of your day:

• Schedule Your Workouts: Treat your workout like an important appointment. Put it in your calendar.
• Start Small: Even 10-15 minutes of effective exercise is better than nothing. Don't wait for a perfect hour-long slot.
• Find an Accountability Partner: Work out with a friend or family member, or join an online community.
• Track Your Progress: Seeing your improvements (even small ones) can be incredibly motivating. Use an app or a simple notebook.
• Reward Yourself: Set non-food rewards for hitting milestones (e.g., new workout gear, an hour of guilt-free reading).
• Create a Dedicated Space: Even a small corner of a room, free of clutter, can signal to your brain that it’s time to train.

By integrating these healthy habits into your daily life, your at-home workouts will become a natural and anticipated part of your routine.

The Mental Benefits of Bodyweight Training

Beyond the physical transformations, bodyweight training offers profound mental benefits. The discipline of showing up, the challenge of mastering new movements, and the satisfaction of seeing your strength grow can significantly boost your self-esteem and resilience. It's a powerful reminder that you are capable, strong, and in control of your well-being. Regular physical activity, especially at home where you feel comfortable, can also be a powerful tool for mental health, reducing stress, improving mood, and enhancing cognitive function. Many people find the focus required for bodyweight movements helps to clear their minds, providing a meditative quality to their workouts. It’s a holistic approach to wellness that strengthens both body and mind. (Source: Harvard Health Publishing)

Quick Takeaways

• Bodyweight fitness is accessible, budget-friendly, and highly effective for building functional strength and improving mind-body connection.
• Start with fundamental movements like squats, push-ups, lunges, planks, and glute bridges, focusing on proper form over quantity.
• Design full-body workouts 3-4 times per week, employing progressive overload by increasing reps, decreasing rest, or advancing to harder variations.
• Incorporate cardio elements like jumping jacks or burpees for a comprehensive workout.
• Fuel your progress with balanced nutrition (ample protein, complex carbs, healthy fats) and prioritize 7-9 hours of quality sleep for muscle repair and growth.
• Address plateaus by varying exercises, adjusting intensity, or reviewing nutrition/recovery.
• Cultivate consistency by scheduling workouts, starting small, and celebrating every step of your journey.

Conclusion: Embrace Your Inner Athlete

The journey into bodyweight fitness your at home workout is more than just a way to get in shape; it's an empowering path to discovering the incredible capabilities of your own body. We've explored how this accessible, budget-friendly, and highly effective form of exercise can seamlessly integrate into even the busiest of lives, breaking down the traditional barriers to consistent movement. From building foundational strength with essential movements like squats and push-ups to challenging yourself with advanced calisthenics, your body is truly your most versatile piece of equipment. We've seen that the benefits extend far beyond the physical, touching upon mental clarity, stress reduction, and the profound satisfaction that comes from mastering your own movements. It's a powerful tool for enhancing your physical health and nurturing a resilient mindset.

Remember, true progress isn't about perfection; it's about consistency and commitment. By prioritizing balanced nutrition to fuel your efforts and ensuring adequate rest and recovery, you're building a holistic foundation for lasting wellness. The strategies for overcoming plateaus and staying motivated are not just fitness tips; they are life skills that teach adaptability and perseverance. So, whether you're taking your very first step into home fitness routines or looking to reignite your passion for movement, embrace the simplicity and power of bodyweight training. Your body is ready; all you need to do is begin. Why wait for tomorrow when you can start transforming your health today? Unleash your inner athlete, right from the comfort of your home. Start your healthy lifestyle journey now, and let your body be your guide.

Frequently Asked Questions (FAQs)

Is bodyweight fitness enough to build significant muscle?

Absolutely! While often associated with endurance, bodyweight fitness can build significant muscle, especially for beginners and intermediates. By applying the principle of progressive overload (e.g., increasing reps, decreasing rest, or moving to harder exercise variations like single-arm push-ups), you can continuously challenge your muscles to grow. Think of gymnasts – they build incredible physiques almost entirely with bodyweight training. (Building muscle with bodyweight)

How often should I do bodyweight workouts?

For optimal results and recovery, aim for 3-4 full-body no equipment workouts per week, allowing at least one rest day between sessions. This gives your muscles time to repair and rebuild stronger. Listen to your body; if you feel overly sore or fatigued, take an extra rest day or engage in active recovery like light stretching.

What if I can't do a full push-up or pull-up?

That's completely normal! The beauty of bodyweight basics is their scalability. For push-ups, start with wall push-ups, then progress to incline push-ups (hands on a counter or bench), then knee push-ups, until you build the strength for full push-ups. For pull-ups (which usually require a bar), start with inverted rows under a sturdy table, or negative pull-ups (jumping up to the top position and slowly lowering yourself down). There’s always a modification to help you build up to the full movement.

Do I need any equipment for bodyweight fitness?

The core philosophy of bodyweight fitness is that you don't need any equipment at all – just your body and a little space. However, simple additions like a yoga mat for comfort, a sturdy chair for elevated exercises, or a pull-up bar (which can be inexpensive) can expand your exercise options. But these are optional; you can achieve excellent results with zero equipment. (Home Fitness Routines)

How long does it take to see results from bodyweight training?

Results vary depending on your starting point, consistency, intensity, and nutrition. Generally, you can expect to feel stronger and notice improvements in endurance and overall well-being within 2-4 weeks. Visible changes in body composition (muscle definition, fat loss) typically become noticeable within 6-12 weeks of consistent bodyweight workout plan and proper nutrition. Remember, progress is a journey, not a destination!

Reader Feedback & Engagement

We’d love to hear from you! What’s your favorite bodyweight fitness your at home workout exercise, and why? Share your tips or challenges in the comments below! If you found this guide helpful, please share it with friends and family who might also benefit from building strength and confidence from home.

References

• American Council on Exercise (ACE). (n.d.). The Exercise Professionals' Guide to Personal Training. www.acefitness.org (simulated source)
• Harvard Health Publishing. (2020). Exercising to relax. www.health.harvard.edu (simulated source)
• National Sleep Foundation. (n.d.). How Much Sleep Do We Really Need? www.sleepfoundation.org (simulated source)
• Prentice, W. E. (2017). Rehabilitation Techniques in Sports Medicine. McGraw-Hill Education. (simulated source)