5 Simple Exercises You Can Do at Home (Even if You’re a Beginner!)

Starting a fitness journey or having a change in your exercise routine – like a Christmas holiday break – can feel stressful or overwhelming, especially if you’re new to exercising or haven’t worked out in a while. It’s normal to feel uncertain about where to begin or how to maintain a good exercise routine during holiday breaks.

The good news is that fitness is for everyone, regardless of your age, size, or fitness level and can be done in many different ways, such as at home or at your local park. You don’t need to be an athlete to get started. Small, consistent steps can lead to big changes, and it’s about progress, not perfection.

This article introduces five simple exercises you can do at home— basic or no equipment needed—that will help you ease into or maintain a fitness routine during the holidays. These exercises are designed to build and maintain your confidence and strength, laying the groundwork for more advanced workouts as you continue your fitness journey or when you are able to return to your usual exercise classes and routine.

5 Exercises you can do at home

Short summary of terms:

A repetition (or “rep”) refers to completing one full movement of an exercise.

A set is a series of repetitions performed consecutively without rest. For example, one set of arm curls consists of 10 repetitions.

If you’re new to strength training, begin with 1 set of 10 repetitions for each exercise. Once you’re comfortable with the movements, you can gradually increase to 2 sets per exercise.

Suggested repetitions and sets:

As each individual will be different in terms of fitness, mobility and health, we recommend that when trying these exercises, you really listen to your body and work to a level that is manageable for you.

Try starting with 10 repetitions of the exercise, take a rest, see how you feel and if you feel like it was manageable and you could do more, than try another set of 10. If you feel like 1 set of 10 repetitions was enough for you, after a rest, you can move on and try with the next exercise.

We would suggest limiting yourself to 3 sets of 10 to 12 repetition for each exercise and remember to listen to your body – only do what is manageable for you!

Video demonstrations:

Each exercise will have a link to a video demonstration from EcoFit’s YouTube.

EcoFit is an app create by University of Newcastle exercise researchers, who have created workouts for the free equipment at outdoor gyms in parks around Newcastle and Lake Macquarie or at home to improve muscular strength and fitness. Their YouTube also has many demonstrations of exercises you can try at home.

1. Bodyweight Squats/Sit to stands: Strengthen Your Lower Body

Why It’s Great for Beginners and Experienced exercisers:
A chair is the only equipment that may be needed, making bodyweight squats and sit-to-stands ideal for anyone to do at home. These exercises target multiple muscle groups in your legs — like, your quadriceps, hamstrings, gluteal group (your main bottom muscles), calves, and core—helping to build functional strength for everyday movements.

How to Perform:

1. Starting Position: Stand with feet shoulder-width apart, chest up, and core engaged. For sit-to-stands, sit on a sturdy chair with feet flat on the floor.
2. Movement:
   • Squats: Push your hips back, bending your knees until your thighs are parallel to the ground or as close as you can get to this position. Keep your knees behind your toes.
   • Sit-to-stands: Lean forward slightly, press through your heels, and stand up from the chair, and try doing this without using your hands.
3. Form Tips: Keep your back neutral, chest up, and engage your glutes and thighs throughout. Lower to the chair or into a squat position with control.
4. Breathing: Inhale as you lower your body, exhale as you stand back up.

Find exercise demonstration videos here:

Modifications for Beginners:

• Sit-to-Stand: Use your hands for light support when standing or reduce the depth of the squat.
• Balance Help: Hold onto a sturdy surface like a chair or countertop for stability.
• Shallow Squats: Start with a shallow squat and gradually lower deeper as you build strength.

Benefits:

• Strengthens Lower Body: Targets quads, hamstrings, glutes, and calves.
• Improves Core Stability: Activates the core to support your spine and posture.
• Enhances Flexibility and Mobility: Improves range of motion in hips, knees, and ankles.
• Boosts Balance and Coordination: Builds stability for better movement in daily activities.
• Low Impact: Gentle on joints, ideal for beginners or those with joint concerns.

Progression:
Increase repetitions, add squat variations (e.g., pulses or jumps), or challenge yourself with single-leg squats/sit to stands as you gain strength.

2. Modified Push-Ups: Strengthen Your Upper Body

Why It’s Great for Beginners and Experienced exercisers:
Modified push-ups are easier than traditional push-ups and can be done anywhere, making them perfect for beginners. They can be modified to make them more challenging too which makes them a great exercise for those looking for more challenge. They help build strength in the chest, shoulders, and triceps.

How to Perform:

1. Starting Position:
   • Knee Push-Ups: Start in a plank position with knees on the ground – using a mat or towel under your knees to provide support and place your hands slightly wider than shoulders. Keep your body straight from head to knees.
   • Wall Push-Ups: Stand facing a wall, feet hip-width apart, hands on the wall at shoulder height.
2. The Movement:
   • Lower your chest (or body) toward the ground or wall by bending your elbows at about a 45-degree angle.
   • Push back up to the starting position while keeping your body straight.
3. Breathing:
   • Inhale as you lower yourself, exhale as you push up.

Find exercise demonstration videos here:

Modification for Beginners:

• Wall Push-Ups: For easier modification, start by performing push-ups against a wall.
• Incline Push-Ups: Use a sturdy surface like a bench or chair for incline push-ups to reduce the load. The lower the surface sits the more of a challenge the movement will be.

Benefits:

• Strengthens Upper Body: Targets chest, shoulders, and triceps, improving overall upper body strength.
• Engages Core: Works the core muscles for better stability.
• Low Impact: Easier on the joints, especially for beginners or those with limited mobility.
• Scalable: Start with wall push-ups, move to knee push-ups, and gradually progress to full push-ups.

Progression:

• Gradually increase reps as you get stronger. Transition to full push-ups and try variations like shoulder taps or tempo push ups for more challenge.

3. Bicep curls

Why It’s Ideal for Both Beginners and Experienced Exercisers:
Bicep curls are an excellent exercise for beginners because they effectively target the biceps and are simple to perform with minimal equipment. Even without dumbbells, you can use household items like water bottles, cans, or bags of rice as makeshift weights, making this exercise accessible to anyone—no gym or specialised gear required. Whether you’re just starting out or an experienced exerciser, bicep curls offer a versatile and straightforward way to strengthen the upper arms.

How to Perform:

1. Starting Position:
   Stand tall with your feet hip-width apart, keeping a slight bend in your knees for stability. Hold a weight (or household item) in each hand with your arms fully extended at your sides, palms facing forward. Keep your core engaged and shoulders relaxed.
2. The Movement:
   • Slowly bend your elbows and curl the weights toward your shoulders, squeezing your biceps at the top of the movement. Keep your elbows tucked in to your sides and your upper arms stationary, only allowing your forearms to move.
   • Lower the weights back down to the starting position with control, resisting gravity as your arms extend fully.
3. Breathing:
   • Inhale as you lower the weights, and exhale as you curl them up.

Find exercise demonstration video here:

Modification for Beginners:

• Lighter Weights: If you’re just starting out, use lighter weights (or household items like small water bottles or even bags of rice) to get the feel for the movement before progressing to heavier resistance.
• Seated Position: If standing feels challenging, you can perform bicep curls while seated in a sturdy chair to reduce strain on your legs and back.

Benefits:

• Strengthens the Biceps: Bicep curls specifically target the biceps, the muscles at the front of the upper arm, which are important for everyday movements like lifting, carrying, and pulling.
• Improves Functional Strength: Strong biceps improve your ability to perform functional tasks like opening jars, lifting groceries, or carrying bags.
• Enhances Arm Definition: Regular bicep curls help tone and sculpt the arms, creating more muscle definition and improving overall arm strength.
• Boosts Grip Strength: As you hold weights (or household items), your grip strength also improves, which benefits other activities such as carrying objects or using tools.

Progression:

• Increase Weight: As you get stronger, gradually increase the weight you’re using (or increase the size of household items you’re lifting) to continue challenging your muscles.
• Increase Reps or Sets: Start with a manageable number of repetitions (e.g., 8-12 reps per set), and as you progress, add more sets or increase the number of reps to build endurance.
• Slow Down the Tempo: For a greater challenge, slow down the movement (especially during the lowering phase) to increase time under tension, which can help with muscle growth and strength development.
• Add Variations: Once you’re comfortable with standard bicep curls, you can try variations like hammer curls (with your palms facing each other) or concentration curls (sitting and curling with one arm at a time) to target the muscles differently.

4. Standing or Seated Marches: Build Cardiovascular Endurance

Why It’s Great for Beginners and Experienced exercisers:
Marching is a low-impact exercise that’s gentle on the joints, making it ideal for beginners or those with joint concerns and can be modified to increase intensity to suit more experienced individuals seeking a challenge. It can be done anywhere—while watching TV, during work breaks, or even seated—allowing for easy integration into daily life.

How to Perform:

1. Standing Marches: Stand tall with feet hip-width apart. Begin marching in place by lifting one knee as high as comfortable, then alternating with the other leg. Engage your core to help maintain posture and stability. Swing your arms naturally as you march to add a full-body component.
2. Seated Marches: Sit on a chair with your back straight and feet flat on the ground. Lift one knee toward your chest, then lower it and alternate with the other leg. Focus on maintaining good posture and engage your core muscles for balance. You can move your bent arms with the motion of the march to create a full body movement.

Find exercise demonstration videos here:

Modification for Beginners:

• Slow the Pace: If marching quickly is too challenging, reduce the speed and march at a slower, more comfortable pace.
• Seated Option: For those with mobility concerns, seated marches provide a great alternative to keep the movement low impact.

Benefits:

• Improves Cardiovascular Health: Marching increases heart rate, helping to boost cardiovascular endurance over time.
• Strengthens Legs: Regular marching helps strengthen the hip flexors, quadriceps, and calves, supporting better mobility and leg strength.
• Low Impact: Gentle on the joints, reducing the risk of injury while still offering effective cardiovascular exercise.
• Convenient: Can be done anytime, anywhere, making it easy to fit into your daily routine.

Progression:
As you build endurance, you can increase the pace, add arm movements, or incorporate high knees for a more challenging workout.

5. Calf raises

Why It’s Great for Beginners and Experienced exercisers:
Calf raises are an excellent exercise for both beginners and experienced exercisers. They are simple to perform, require no equipment, and can be done anywhere, making them a versatile addition to any routine. For beginners, calf raises help build foundational strength and stability in the lower legs while being gentle on the joints. For more experienced exercisers, they offer an opportunity to target and strengthen the calves, improve balance, and enhance posture, all of which are important for activities like running, jumping, and weightlifting. Additionally, calf raises help improve overall mobility, making them beneficial for both everyday tasks like walking and standing, as well as more advanced athletic performance.

How to Perform:

1. Starting Position: Stand with your feet hip-width apart, toes pointing straight ahead, and your hands resting lightly on a wall, chair, or countertop for balance if needed.
2. The Movement:
   • Slowly rise onto the balls of your feet, lifting your heels off the ground as high as you comfortably can.
   • Hold the top position for a second, squeezing your calves, then slowly lower your heels back down to the ground, maintaining control throughout the movement.
3. Breathing:
   • Inhale as you lower your heels, and exhale as you raise up onto your toes.

Find exercise demonstration video here:

Modification for Beginners:

• Support for Balance: If balancing is challenging, perform calf raises near a wall, chair, or countertop for extra support. This allows you to focus on the movement without worrying about balance.
• Shallow Raises: If lifting all the way onto your toes feels too difficult, start by raising your heels just a little bit off the ground and gradually increase the height as you gain strength.

Benefits:

• Strengthens Calves: Calf raises specifically target the calf muscles (gastrocnemius and soleus), which are important for walking, running, and climbing stairs.
• Improves Balance and Stability: By engaging the muscles in your lower legs, calf raises help improve overall balance and coordination, reducing the risk of falls.
• Low Impact: As a weight-bearing exercise, calf raises strengthen muscles and bones without the high impact of jumping or running, making them ideal for beginners or those with joint concerns.
• Enhances Circulation: This exercise helps promote blood flow to the lower legs, which is beneficial for overall circulation, especially if you spend a lot of time sitting or standing.

Progression:

• Increase Reps or Sets: Start with a set of 10-15 reps, and gradually increase the number of repetitions or sets as your strength improves.
• Add Resistance: Once you’re comfortable with the basic movement, you can increase the challenge by holding onto light weights (such as dumbbells or household items).
• Single-Leg Calf Raises: For an added challenge, try performing calf raises on one leg at a time to target each calf muscle individually and increase difficulty. You can use a stable surface to assist with balance and work on no longer needing it.

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Starting or returning to a fitness routine or trying to maintain fitness during the holiday season doesn’t have to be overwhelming, and you don’t need a gym or fancy equipment to build strength and endurance. The five exercises outlined in this article—bodyweight squats, modified push-ups, bicep curls, standing or seated marches, and calf raises—are accessible, low-impact, and can be easily modified to suit your fitness level. Whether you’re a beginner just getting started or an experienced exerciser looking to maintain or enhance your routine, these exercises can help you build a strong foundation for more advanced movements in the future.

Remember, consistency is key, and small, steady progress will add up over time. By incorporating these simple exercises into your daily routine, you’ll not only improve strength, flexibility, and endurance, but also boost your confidence and overall health. Keep challenging yourself and celebrating every step forward—you’ve got this!

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Bonus Tips:

• Rest and Recovery: Key to Preventing Injury and Promoting Progress

Rest and recovery are crucial for seniors, as ageing muscles and joints require more time to repair. Taking rest days between workouts helps prevent overuse injuries and ensures continued progress. Listening to your body is especially important—if you feel pain or excessive fatigue, it’s a sign to ease up and recover. Active rest, like walking or gentle stretching, can keep muscles engaged without risking strain. Quality sleep and proper nutrition also play a vital role in muscle repair and overall recovery. By prioritising rest and being mindful of your body’s needs, you can stay active, avoid injury, and enjoy lasting health and mobility.

• Tracking Progress: Simple Tips to Measure Improvement

Tracking your progress is a great way for you to stay motivated and see real improvements. Here are some easy ways to monitor your workouts:

Keep a Simple Journal
Write down your exercises, repetitions, and how you feel after each workout. This helps you spot progress over time.

Track Strength Gains
Note if you can lift heavier weights or do more repetitions. Small strength improvements add up and can build a sense of achievement.

Measure Flexibility and Endurance
Notice if you can stretch further or move more easily. Improved flexibility and endurance are key signs of progress.

By tracking these simple details, you’ll see how much stronger and more mobile you’re becoming, which can keep you motivated to continue your fitness journey.

You can also visit Australian Physical Activity Guidelines for 65 and over for more information and ideas.

Be Active. Get Stronger. Feel Better.

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