Strong at Home

A text course that takes you from "I don't work out" to a routine you'll keep. Five lessons, each with a workout and one habit.

Before you start: This course is general fitness education, not medical advice. If you have a health condition, an injury, are pregnant, or haven't exercised in a long time, check with your doctor before starting a new exercise routine. Stop any movement that causes sharp pain, dizziness, or chest discomfort.

What's inside

1. Set up for success — pick your time and space, track one number, and do the first 20-minute workout.

2. Lower body basics — squats, lunges, and bridges, plus how to add reps safely.

3. Upper body and core — push-up progressions, rows with a backpack, and planks.

4. Eat to feel better — protein at every meal, the plate method, and an easy grocery list.

5. Make it stick — a 4-week plan, what to do on bad days, and how to progress after the course.