Hey everyone! I just wanted to let you all know that I’ve just released a free introductory bodyweight training program, which is the first of many programs I hope to get online for all of you.

This free three-month bodyweight exercise program for beginners can be a great starting point for those looking to improve general strength, endurance, and mobility of their muscles while learning fundamental movement patterns for resistance exercise. No specialized equipment is required.

The download link for the program can be found at the bottom of this article.

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My program design background

Back in the day, before I made the pivot to becoming a physical therapist, I did a lot of strength and conditioning for individuals, athletes, and teams from all levels, ranging from weekend warriors all the way up to Olympic and professional athletes.

And to this day, strength training and program design are still a core passion of mine.

Over the years, I designed all sorts of programs and regimens for those I was training, much of which was applied from what I learned from some of the world-class strength and conditioning coaches I was fortunate to work with.

But with those days somewhat behind me now, I thought it’d be a good idea to take a lot of these programs and reformat them in ways that could be beneficial for my audience or for anyone else who would like some strength training programs, rather than just keep them sitting on my computer.

So, I figured what better way to start this whole process than right at the absolute beginning, doing a very basic and very introductory strength training program using primarily only one’s body weight.

Program Rundown

This is a very simple, introductory-level program that could be beneficial for anyone who wants to start learning a few fundamental exercises and movement patterns essential for more advanced or intense workouts that could be performed in the future.

Likely, appropriate individuals for this introductory program would be those who:

• Don’t have any sort of exercise experience but is otherwise healthy with no underlying medical conditions or physical injuries.
• Individuals who are sedentary and have not been physically active in the past.
• Aren’t comfortable using exercise equipment (dumbbells, barbells, etc.).
• Don’t have access to formal exercise equipment.

While this program doesn’t require any exercise equipment, you will need a few rather common household items for a few exercises.

The workouts in the program can be done in the comfort of your own home, the park, the gym, or anywhere else you’d be comfortable doing some exercises.

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This program is for those who just want to dip their toes in the whole world of becoming a bit more physically active through introductory strength training. As such, this is why I’ve designed it without needing any dedicated exercise equipment, especially since many beginners aren’t comfortable with the idea of using lots of equipment, don’t have access to equipment, and so on.

So, if you’re someone who wants to become a bit more active and a bit stronger but doesn’t want anything overly complex, intimidating, or aggressively challenging, then this could be a good program to try.

Who this program is not for

• This program is not designed for those who already have a well-developed baseline of fitness, decent exercise experience or those who want high-intensity workouts.
• This program is not designed specifically for weight loss or high-calorie expenditure. While becoming more physically active through a program such as this can certainly help burn energy and improve body composition, it is not intended to be a strict weight loss program.
• This program is not ideal for those who would like to use dedicated fitness equipment, such as barbells, dumbbells, kettlebells, machines, etc. (But I’ve got programs for that coming soon, so stay tuned!)

Goals of the program

• The physiological goals of this program are to help improve muscular strength, endurance, and mobility.
• The behavioural goals are to learn how to appreciate what your body is capable of and learn to enjoy the process of becoming a bit more active. Getting in a mindset of celebrating your body’s abilities and your willingness to better yourself through lifestyle change is critical for sustaining an active lifestyle.
• You can, of course, also set your own goals!

Workout information

• Each month, one series of exercises (which comprise the workout) is performed. Collectively, these exercises work all the major muscle groups of the body.
• This workout should be performed ideally three times per week; however, you can do it twice or four times, based on your personal needs and abilities.
• Each workout should take approximately 30 minutes, assuming you’re working at a gentle pace and performing three sets per exercise. You can perform fewer or greater sets and repetitions than what I’ve written in the program – just adjust for your own needs or abilities.

Month by month progression

Each month, a new workout follows the same format of the previous month but uses different exercises to keep your workouts a bit more engaging while also helping you add more exercises to your arsenal of movements. As you are exposed to new exercises, you’ll hopefully gain confidence in your overall fitness pursuits.

I’ve programmed a total of three months for this program, with each month getting a bit more challenging than the previous one. By the end of the third month, if you’re doing the workout three times per week, you’ll likely notice a solid increase in your muscular strength and endurance due to increased neuromuscular efficiency.

By the end of the third month, you will likely feel more confident or prepared to try strength training programs that are a bit more challenging or advanced in their nature.

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A small request

This program is completely free! If, however, you would like to support me and all of my content, a small donation is always appreciated (but not necessary). You can do so on the page where you will download the free program (see the download section below).

And, for what it’s worth, any donations will likely be going to offset yet another breakdown I had with my truck this past weekend. Turns out one of the spark plugs was cracked and not working.

Downloading the program

To download this free program, just click the following link, which will take you to my buymeacoffee page:

www.buymeacoffee.com/resurgence and click on the “extras” tab.

And keep in mind that I plan on adding many more programs as time goes on, ranging from kettlebell training to mobility routines and much more! So if that sort of thing interests you, consider checking back on this site regularly so that you’ll get notified when they’re released!

Now, go make some great things happen!