Gentle return to training

Low volume and easy effort for coming back after a break. It is a general template, not rehab: if you are recovering from an injury or illness, check with a clinician first.

Level: Beginner
Days a week: 3 days a week
Length: 4 weeks
Equipment: No equipment
Goal: General fitness
Focus: Full body

The weekly sessions

Easy day 1

Exercise	Sets × reps	Rest	Technique
Bodyweight squat	2 × 8	60 s	Easy effort: it should feel comfortable. Stop a set early if anything hurts.
Glute bridge	2 × 10	60 s	Easy effort: it should feel comfortable. Stop a set early if anything hurts.
Dead bug	2 × 6	60 s	Low back stays gently on the floor; move slowly and exhale as the limbs extend.

Easy day 2

Exercise	Sets × reps	Rest	Technique
Incline push-up	2 × 6	75 s	Body in one line, elbows about 45 degrees from your sides. Raise your hands (bench, wall) to make it easier.
Glute bridge	2 × 10	60 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.
Bird dog	2 × 6	60 s	Low back stays gently on the floor; move slowly and exhale as the limbs extend.
Plank	2 × 15 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Easy day 3

Exercise	Sets × reps	Rest	Technique
Bodyweight squat	2 × 10	60 s	Easy effort: it should feel comfortable. Stop a set early if anything hurts.
Incline push-up	2 × 8	75 s	Body in one line, elbows about 45 degrees from your sides. Raise your hands (bench, wall) to make it easier.
Calf raise	2 × 10	45 s	Easy effort: it should feel comfortable. Stop a set early if anything hurts.
Dead bug	2 × 8	60 s	Low back stays gently on the floor; move slowly and exhale as the limbs extend.

How to progress

Keep effort easy (RPE 5-6, you could do many more reps). Over the 4 weeks add one rep to each set, then a set, before adding any load. Moving on to the beginner full body programme afterwards is a natural next step.

Easier weeks

No deload: the whole plan is deliberately light. Rest an extra day if you are sore for more than 48 hours, and stop and get advice if anything causes sharp or lasting pain.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

Start free

Free to start – no card needed.

General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.