<\/p>\n The trick is to trust your judgement. \u201cThe most effective way to build strength\u2014especially as a beginner\u2014is to listen to your body,\u201d says Simms. \u201cSome days you may feel strong and ready to push forward, while other days your body may need a step back. Both are part of the process.\u201d<\/p>\n You may like<\/p>\n To help you get started, Simms has recommended five exercises you can do from the comfort of your home that are perfect for beginners. Each exercise is functional, accessible and easy to adjust as you progress.<\/p>\n 1. Sit-to-stand squat <\/p>\n \u201cThe sit-to-stand squat is one of the most important movements you can train because it mirrors something you already do every day,\u201d says Simms.<\/p>\n It works on your legs, glutes and core, while teaching your body how to move efficiently and safely.<\/p>\n How to do it: <\/p>\n Sit on a chair, bench or couch, with your feet flat on the floor hip-width apart.Lean slightly forward, press through your heels, and stand up.Slowly lower yourself back down with control and repeat.<\/p>\n Make it harder: \u201cAs you gain strength and confidence, you can gradually lower the surface you sit on,\u201d says Simms.<\/p>\n \u201cThe key is progression based on comfort. A lower seat requires more strength and stability, but there is no rush to get there.\u201d<\/p>\n 2. Step-up<\/p>\n \u201cStep-ups are another highly functional exercise that builds leg strength while also improving balance and coordination,\u201d says Simms.<\/p>\n You may like<\/p>\n How to do it:<\/p>\n Stand in front of a staircase, a sturdy box or step.Place one foot onto the surface.Press through your front foot to stand up, bringing both feet together on the step.Step back down with control.Alternate your leading leg.<\/p>\n Trainer tip: If a step isn\u2019t available, marching on the spot is an excellent alternative. Don\u2019t worry if your balance feels stronger on one side, that\u2019s completely normal. What matters is controlled movement and stability.<\/p>\n Make it harder: \u201cAs you become more comfortable, add a knee raise at the top of the movement and briefly pause to work on your balance before switching legs,\u201d says Simms.<\/p>\n \u201cOver time, progression may look like using a higher step, increasing the duration of the pause, or adding a light weight.\u201d<\/p>\n 3. Wall push-up<\/p>\n How to Do Wall Push Ups: A Guide from Physical Therapists – YouTube Watch On <\/a><\/p>\n \u201cWall push-ups are a great way to build upper-body strength while maintaining proper alignment and balance between the front and back of the body,\u201d says Simms.<\/p>\n How to do it:<\/p>\n Stand facing a wall, and place your hands on the wall at chest level, shoulder-width apart.Squeeze your shoulder blades together then lower your chest toward the wall, engaging your upper back.Your heels can be slightly lifted, and pelvis tucked to support your core.Press back up to the starting position and repeat.<\/p>\n Make it harder: \u201cYou can make the exercise more challenging by moving your feet farther away from the wall or using a lower surface such as a counter or bench, eventually working your way to the floor,\u201d says Simms.<\/p>\n \u201cIf you begin at a harder [lower] incline but can only complete a few repetitions, it\u2019s perfectly okay to switch to something higher so you can finish the set with good form. Adjusting doesn\u2019t mean you\u2019re going backward\u2014it means you\u2019re training smart.\u201d<\/p>\n
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