Avoid Atrophy!Strength rounds
Home strength practice — article adaptation
1 round · about 9 min each
Inspired by NYT reporting: https://www.nytimes.com/2026/01/19/well/move/intermediate-workout-ideas.html . Roundup home-strength idea; our one-pass selection. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.
Round 1: No equipment listed. Equipment: Dumbbells, Bench. Equipment: Mat or carpeted floor.
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Get reminders for this routineThe rounds
Adapted movement practice
Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.
- Bodyweight squat10
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
Find a video - Push-up6
No equipment listed.
How to do it
Hands under shoulders, body in a straight line. Lower until your chest is just above the floor, then push up. Drop to your knees if the line breaks.
Find a video - One-arm dumbbell row8 each side
Equipment: Dumbbells, Bench.
How to do it
Put one hand and knee on the bench, back flat. Pull the dumbbell to your hip with the other arm, then lower it fully.
Find a video - Glute bridge10
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
Find a video - Plank20 sec
Equipment: Mat or carpeted floor.
How to do it
Rest on your forearms and toes with your body in a straight line. Brace your stomach and breathe. Drop to your knees to make it easier.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.