Complete beginner guide
Start bodyweight training the right way.
No gym, no equipment, no guessing what to do next. Here is how to begin, and the order that actually works.
Full beginner walkthrough. Captions available.
Two minutes, right here on this page. Your levels, your matched program, and a full report in your inbox. No card.
What your first four weeks look like
This is the part nobody tells beginners, so they start too hard and quit in week three.
Find your level, not your limit
Every exercise has easier and harder versions. Pick the version where every rep is clean and you finish with something left. It will feel too easy. That is correct, and it is why you will still be here in month three.
Build the habit, then make one thing harder
Showing up three times beats one heroic session and a week off, so protect the habit first. Once the week feels routine, push one thing: an extra rep, a longer hold, or the next progression up. That is progressive overload, and it is the single principle that separates people who get strong over years from people who plateau in months.
Start tracking, and start seeing it
Write down reps and hold times, or let the app do it for you. This is the week the numbers start moving in a way you can actually see, and seeing it is what keeps you going. Your memory quietly deletes the sessions that felt bad, so the log is what tells you the truth.
You are already seeing results
Beginners progress fast, and a month in it shows. My brother Stian went from six or seven pull-ups to eleven by day 23 on twenty minutes a day. Whatever your version of that is, it should be visible by now, which is exactly when training stops feeling like discipline and starts feeling like something you want to do.
Two ways to start
Same result, different schedules. The assessment picks the one that fits the week you actually have.
Bodyweight Strength & Muscle 20×6
Twenty minutes a day, six days a week. A real program built to run short, not a long program with things deleted. For anyone whose problem is finding a spare hour.
Bodyweight Strength & Muscle 45×3
Three 45-minute sessions a week. The classic split, for people who would rather train properly a few times than fit something in daily.
“I have never trained handstand before I started using Sondre’s app.”
Amund · learned to handstand at 64
Jane learned a wall handstand at 70.
Stian doubled his pull-ups and dips in 10 weeks, on 20 min a day.
Before you ask
The five questions I get most from people at the very start.
I cannot do a single push-up. Is this for me?
Yes. There are students who could not do one on day one. The progressions go that low, and there is a starting point below every exercise. If you can stand up, you can start.
How much time does it take?
Twenty minutes a day, or three 45-minute sessions a week, depending on which suits your life. The best program is the one you will still be doing in three months, not the most impressive one.
Do I need equipment?
No. Pull-ups need a bar, rings, or a solid tree branch. Everything else is bodyweight, and you can filter programs by what you actually own.
What if I have an old injury?
Training around injuries is a big part of what I do. The exercise library lets you swap any movement for one that does not aggravate the thing that hurts. Anything acute or undiagnosed should see a physio first, though. I am a coach, not your doctor.
Does the assessment cost anything?
No. It is free, takes two minutes, and there is no card involved. You get your levels, a matched program, and a full write-up by email, whether or not you ever train with me.
Two minutes. Free. No card.
Berg Movement · Coach Sondre Berg