An accessible home workout setup
A chair, a mat and a backpack make this an appealing option for home training. I also like that the exercises have different levels rather than assuming everyone starts with the same ability.
Mia T.
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No Gym Needed, part of The Full Library
Home workouts
No Gym Needed
A 12-week plan to get stronger at home: three 30-minute sessions a week, 16 exercises with three levels each, and nothing more than a chair, a mat and a backpack.
- Start at your level with five quick tests
- Every session written out: no guessing what to do
- Low-impact, no jumping, with swaps for sore joints
- A 15-minute workout for busy days
- How long
- 12 weeks
- Level
- All levels
- Kit
- A chair, a mat and a backpack
- Per session
- 30-35 min
No Gym Needed€6,90
Why this guide
You don't need a gym. You need a plan.
Most people who want to get stronger at home end up doing random videos, never knowing if they're doing enough, or too much. After a few weeks, they stop.
Your muscles don't know where the resistance comes from. A backpack, a band or your own bodyweight can do the job, as long as each week asks a little more than the last. This guide does that planning for you.
The plan
12 weeks in 3 phases
Three sessions a week (A, B and C) with a rest day between them. You retest in weeks 6 and 12 to see the numbers move.
- Weeks 1-4
Foundations
Learn all 16 movements at Level 1, with 2 sets of each exercise and three sessions a week.
- Weeks 5-8
Build
3 sets, Level 2 where you're ready, and balance and carries every week. A quick retest in week 6.
- Weeks 9-12
Stronger
Harder levels, slower lowering and paired exercises, then your final retest in week 12.
What's inside
All 40 pages, listed
- Health and safety3
- How to use this guide4
- Why strength training at home works5
- The 5 principles6
- Your kit and your space7
- The effort scale8
- Your starting test9
- Warm-up and cool-down10
- Your 12-week plan11
- Exercise library (16 exercises)12–19
- Phase 1 · Foundations20–21
- Phase 2 · Build22–23
- Phase 3 · Stronger24–25
- Mobility routine26
- Balance routine27
- The busy-day workout28
- Joint-friendly swaps29
- Recovery30
- Eating for strength31
- When progress stalls32
- Retests33
- Training logs34–36
- 12-week tracker37
- After week 12 · FAQ · What's next38–40
Is this the right guide for you?
It's for you if
- You want to get stronger without a gym membership, heavy weights or an hour a day. Every session is written out for you, and every exercise has an easier and a harder version, so you start where you are and move up when you're ready.
A better choice if
- If you have a heart condition or high blood pressure, a recent injury or surgery, osteoporosis or ongoing back pain, or you're pregnant or have recently given birth, check with your doctor before you start.
What you'll need
Everything is probably already at home. The guide gives a swap for each one.
EssentialA sturdy chair (no wheels), an exercise mat and a backpack
RecommendedA resistance band, light and medium, for rows, presses and pull-aparts
RecommendedWater bottles or books to fill the backpack
RecommendedA step or the bottom stair for step-ups
RecommendedA pair of dumbbells, later on, to replace the backpack
Missing something?
- No mat? A folded towel or a rug works.
- No resistance band? The guide uses the backpack for rows and presses, and wall slides instead of pull-aparts.
- No backpack? A shopping bag with handles does the job.
What early readers say
Feedback from people who read the guides before launch. Names changed for privacy. Buyer reviews with star ratings will appear here once they come in.
A schedule I could plan around
Three sessions a week sounds realistic for my schedule. The twelve-week structure appeals to me because I prefer following a plan over choosing a different workout every day.
Matteo R.We'll make it right
If your file doesn't arrive, won't open or isn't what the guide page describes, email us. We'll send a working file or refund you in full.
Questions about this guide
I've never trained before. Is this for me?
Yes. Start every exercise at Level 1 and take your time with Phase 1.
I already train. Will it be too easy?
Start at Level 2 or 3. The guide also shows you how to keep progressing: slower reps, pauses and a heavier backpack.
Will this help me lose weight?
It helps you keep muscle and feel fitter, but weight loss mainly depends on what you eat. The guide includes a page on eating for strength.
I missed a week. Do I start again?
No. Repeat the last week you completed, then carry on.
How do I get my guide?
Straight after payment you get an email with a download link, and the link also appears on the order confirmation page. You can download it again at any time.
Can I get a refund?
Because the file downloads straight away, you agree at checkout to lose the 14-day right of withdrawal. If the file is faulty or isn't what the page describes, we'll fix it or refund you.
Complete your route
Train, eat and keep it going
No Gym Needed is part of the Home Reset bundle: all three home guides together, at a lower price.
The Home Reset
Train at home, change your habits and cook for the week. Everything you need to get in shape without a gym.
- No Gym Needed
- The Sustainable Fat Loss Guide
- High-Protein Meal Prep
€17,95€24,84
Save €6,89
The Full Library
Every guide in the shop at a lower price. Pick the route you need now and keep the rest for later.
- First Pull-Up in 8 Weeks
- Pull-Up Mastery
- No Gym Needed
- The Sustainable Fat Loss Guide
- High-Protein Meal Prep
€24,95€34,74
Save €9,79
General fitness and nutrition guidance only, not medical advice. Check with a doctor first if you have an injury, pain or health concerns. Results vary from person to person.