How to choose a program: place, time, days, level
Five questions used to create a program: how to answer honestly, what to choose with a fluctuating schedule, why it is better to underestimate your level, and when it is time to change the program.
How to Start Training
Starting to train is the simplest action in the method, and the one most often postponed: people wait for a gym, workout clothes, Monday, and “when there is time.” None of that is needed. You need a mat, a chair, and 20 minutes. This section is about the first steps: what the first workout at home looks like, how to choose a program for your space, time, and level, and how to master the technique of the five movements on which everything else is built. The main article on the topic is training and movement according to the method.
20 min
first workout
0
equipment
3rd
week following the method
5
basic movements
When to start: not on day one
The first two weeks on the method are about food and salt. The body switches to fats, and adding exercise at this point means doubling fatigue and ending up saying, “Fasting isn’t for me.” Walking—from day one, strength training—from the third week, when energy has leveled out. This isn’t a waste of time: after two weeks of walking, the body is already getting used to moving every day.
If you’re not on a low-carb diet and simply want to start training—you can start tomorrow. One rule: 20 minutes, twice a week, no records. What happens week by week during the first month—first month on the method.
First workout: 20 minutes, three movements
Chair squats, table push-ups, and a plank — three sets each, with one minute of rest between sets. That’s the entire first workout, and it’s enough: three movements cover the legs, upper body, and core. You don’t need a ten-minute warm-up or a cool-down with stretching — two minutes of walking in place before and after.
Step by step, with the number of repetitions and how to tell when a set is finished, in the article your first 20-minute home workout. The main rule: you should have more energy after the workout, not less. If you have less, it was too much.
First three weeks of training
| Week | How much | What | Guideline |
|---|---|---|---|
| 1-2 according to the method | walking 30-60 min | integrated into the day | no strength training |
| 3 | 2 × 20 min | chair squat, table push-up, plank | 3 sets, no records |
| 4 | 3 × 20-30 min | + glute bridge, towel row | more repetitions or a slower pace |
| 5-8 | 3 × 30 min | program based on the questionnaire | adaptation and technique stage |
How to choose a program for yourself
The program based on the method is built around five answers: location (home, gym, outdoors), time for one workout (20, 30, 45, 60 minutes), days per week (one to six), experience (none, beginner, intermediate, experienced), and health restrictions. The home program is designed for a mat and chair. A beginner’s first programs focus on posture, back, and core.
How to answer these questions honestly, what to choose if your available time “shifts,” and why it’s better not to overestimate “intermediate level” — how to choose a program: location, time, days, level.
Technique first, then load. No personal records for the first three weeks.
Technique matters more than load
Five movements — squat, push-up, plank, glute bridge, horizontal row — cover the entire body, and all home workouts are built around them. Until your technique is solid, you must not add repetitions or progressions: an incorrect squat puts stress on the knees instead of the glutes, while an incorrect plank strains the lower back instead of the core.
For each movement: what proper form looks like, three common mistakes, and how to check them without a trainer — basic movement technique. The first three weeks are for technique only; the load can wait.
What you need to get started
Mat and chair
Chair — for squats to it and push-ups from it. Mat — for planks and bridges. Nothing else.
20 minutes twice a week
On the calendar, not “whenever you can.” Every other day, not consecutively.
Salt before, a plate after
Water with a pinch of salt before training; protein and fats within 2-3 hours afterward.
No records for three weeks
First goal — habit and technique. The load increases from the fourth week.
Mistakes in the first weeks
- Starting in the first week of the method
- Choosing the “45 minutes, 5 days” program with no experience
- Skipping a week after the first muscle soreness
- Training two days in a row
- Adding weight and repetitions before mastering the technique
- Waiting for a gym to start
Frequently Asked Questions from Beginners
I have never trained at all. Where should I start?
Start with walking—as of tomorrow. In two weeks, do chair squats, push-ups against a table, and planks for three sets, twice a week. That is the beginning.
How much time do I need?
20 minutes twice a week to start. After a month, 30 minutes three times a week. Plus walking built into your commute.
Do I need to buy dumbbells?
No. During the first few months, the load increases through repetitions, tempo, and leverage. Dumbbells are for when your body weight is no longer a challenge, usually not before the third month.
What should I do if my muscles hurt after the first workout?
Keep walking and do not skip the next workout. The soreness appears after a day or two and goes away by the third day; from the second or third workout onward, there is almost none.
Section articles
Technique of Basic Movements: Squat, Push-Up, Plank, Bridge, Row
Five movements that form the foundation of home programs: what each one looks like when performed correctly, three common mistakes, and how to check yourself without a coach.
First Home Workout: 20 Minutes, a Mat and a Chair
Three movements for three sets, the entire workout broken down by the minute, how many repetitions to do, and how to know that a set is finished. What to do in the second and third weeks.
Reviewed by Anastasia Zhukova, Fitness Trainer • Author of a Nutrition and Training System • Creator of an AI Personal Support Platform
A human has reviewed this material against the method and real client practice.