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Fit&Well reports that personal trainer Chris Browning recommends shoulder presses, squats, planks, rows and glute bridges for beginners building strength at home. The guide suggests two to three sets per exercise and starting with light dumbbells where weights are needed.
Fit&Well’s beginner home-strength guide recommends five exercises selected by personal trainer Chris Browning: a dumbbell shoulder press, bodyweight squat, plank, dumbbell row and glute bridge. Browning says the movements are relatively simple to learn and can be progressed over time, offering a basic routine that covers several major muscle groups without requiring a gym.
The guide suggests completing two to three sets of each movement. For the shoulder press, squat, row and glute bridge, it gives a target of 10 to 15 repetitions; for the plank, it suggests holding for 30 to 60 seconds. These are the article’s general recommendations, not a personalized training plan.
The shoulder press and row use a pair of fairly light dumbbells. For a seated press, sit upright with the weights at shoulder height, press them overhead until the arms are nearly straight, then lower them with control. For the row, begin on hands and knees, keep the back flat, pull one dumbbell toward the hip with the elbow close to the body, and repeat on the other side.
The other three exercises use body weight. For a squat, stand with feet around shoulder-width apart, lower by bending the hips and knees as far as comfortable, and press through the feet to stand. A plank begins from the floor with elbows beneath the shoulders; keep the body in a straight line by bracing the core and glutes. For a glute bridge, lie on the back with knees bent, lift the hips until the body forms a line from chest to knees, squeeze the glutes, then lower slowly.
A Simple Routine Without Gym Equipment
The selection gives new exercisers a practical way to begin strength training at home with limited equipment: four movements need no weights, while the press and row use dumbbells. The routine includes pushing, pulling, lower-body and core work, rather than focusing on a single muscle group.
Its value is in the accessible starting point, not a promise of a particular result. Browning says the movements allow for natural progression; the guide advises increasing dumbbell weight when the exercises feel easy after practicing them for a few weeks. It does not set out a full weekly schedule or specify how much weight an individual should use.
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How the Five Moves Were Selected
The recommendations come from a Fit&Well report about home workouts for people new to strength training. The source identifies Browning as a personal trainer with more than 20 years of experience creating home workouts for clients. His selection is based on exercises he describes as simple to teach and learn, capable of progression, and collectively able to target major muscle groups.
The guide gives basic setup and movement instructions for each exercise, along with suggested sets and repetitions. It does not cite a clinical study or compare the five movements with other beginner routines. Its advice should be read as a trainer’s practical recommendation reported by the publication, not as a finding that these are objectively the best exercises for every person.
Limits of the Beginner Guidance
The supplied report does not provide a publication date, a recommended weekly frequency, rest periods between sets, or a progression schedule beyond increasing weight when the exercises feel easy after a few weeks. It also does not explain how to adapt the routine for injuries, mobility limits, or different fitness levels.
The word “best” reflects the report’s framing; the source does not establish a universal ranking. Individual exercise needs vary, and the article’s suggested repetitions and holds are not guarantees of results. Anyone with a health concern or uncertainty about safe exercise should seek guidance from a qualified health or fitness professional.
Progress Only When Form Holds
For readers following the guide, the stated next step is to practice the movements with light dumbbells and controlled form. Once the exercises feel easy after a few weeks, the report suggests trying a heavier weight. It does not specify an exact increase, so the guidance is to avoid treating a particular load or timeline as suitable for everyone.
The source offers no follow-up plan or announced update. Any fuller program would need to establish training frequency, recovery time and ways to adjust the movements to a person’s ability; those details are not included in the report.
Key Questions
What are the five exercises in the home routine?
Fit&Well’s list, selected by personal trainer Chris Browning, includes a dumbbell shoulder press, bodyweight squat, plank, dumbbell row and glute bridge.
What equipment does the routine require?
The shoulder press and row use dumbbells; the source recommends starting with a fairly light pair. Squats, planks and glute bridges use body weight, so no other equipment is specified.
How many sets and repetitions does the guide suggest?
It suggests two to three sets. The press, squat, row and bridge are listed at 10 to 15 repetitions; the plank is listed at 30 to 60 seconds. The row target applies to each side.
When does the guide suggest increasing the dumbbell weight?
The report says to consider increasing the weight when the exercises feel easy after practicing them for a few weeks. It does not prescribe a specific weight increase or timetable for every beginner.
Source: fitandwell.com
