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It’s easy to get overly-heady about exercise. Being a strength/fitness nerd, it’s not only easy for me, it’s fun. For those new to this world, though, I suspect it can be a little overwhelming. After all, you might just want some simple advice on getting started. If so, this article is for you. This program starts you off with a few basic movements that are guaranteed to increase your overall strength and fitness if you’re a beginner.

Routine 1 is a good workout for folks who have minimal equipment, and/or who are just starting out with a basic dumbbell set.

Routine 2 combines dumbbell exercises with bodyweight exercises for some strength-endurance and conditioning benefits. Good if you play sports, and as part of a fat loss program. Not your Curves circuit training, baby!

Conventional body part split and less conventional push/pull-light/heavy split routines.

A standard body part/bodybuilding style 3-day split. Legs, push, pull.

Full body, basic routines for strength and conditioning.

A 2-day upper body – lower body split for beginners or folks just looking for a very basic split routine.

Very basic intro routines with a full-body focus. Good for folks just starting out.

I get lots of mail about what routines I recommend for people. It’s always a challenging question to answer, because there are as many possible routines as there are screaming prepubescent children outside a boy band concert.

Nevertheless I thought it might be helpful to compile some ideas for you.

Why “I don’t have time” is no longer an excuse. There are 168 hours in a week. I know you can find 3 or 4 to haul your ass off the couch.

So let’s say you live in Upper Armpit, South Dakota, or on top of a mountain in the Himalayas, and there are no gyms for 500 miles around. Or, let’s say you’re a complete cheapskate and don’t want to pay $50/month to the local chrome ‘n’ tone Fluffy Fitness. Or, let’s say that you’re agoraphobic and haven’t left your house in 13 years. Whatever the case, it is important to remember that you don’t need weights to get a good workout.