A strength training expert says these are the three simple rules every beginner should follow

A man performs a plank exercise on a yoga mat in a living room. His forearms and toes are on the floor while he holds the rest of his body straight, elevated off the ground. His head is turned to look at a laptop screen next to him. Behind him we see a water bottle, light dumbbell weights, a pair of couches and a book case.

Strength training offers numerous benefits. It helps you build and maintain muscle, improves bone density and can even reduce your risk of falling as you age.

The good news is that you don’t need equipment or expensive gym or fitness app memberships to get started. Most beginners can build strength through bodyweight exercises alone, with plenty of free workout plans and form guides available online—like this beginner bodyweight workout.