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Photo: Vitaly Gariev / Unsplash
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Five moves, twice a week, is enough to protect muscle while you lose fat.
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Start with chair sit-to-stands and glute bridges.
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Wall push-ups and band rows build your upper body.
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Walking with heavy bags counts as strength training.
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When 12 reps feel easy, add weight or a harder version.
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Enough protein and 7+ hours of sleep help muscles recover.
A beginner-friendly strength plan for weight loss: 5 moves, 2 to 3 days a week, and how to progress safely without a gym full of equipment.
Tap below for the full page. Not medical advice; talk to your clinician about your care.