You have no gym and no plan
A yoga mat, some floor, and a lot of guessing.
Courses
Start with three things you can do today
How to build muscle at home without equipment
Get stronger in your living room, and know why it works.
A course on strength training for people with no gym and little kit. It covers how muscle adapts to load, what a beginner needs from a routine, how bodyweight and a few dumbbells can carry you a long way, and how to progress so the second month is not the same as the first.
Open Cadence on the App Store, type the sentence when it asks what you want to learn, and answer a few setup questions. Free to start. Android testers can request early access.
Type this when Cadence asks what you want to learn
I want to build strength at home without a gym or much equipment. Explain how muscle actually grows, what a beginner routine needs, and how to progress so I keep getting stronger.
Change any word so it fits your situation. The course is built from what you type and a few setup questions.
Start today
Three things you can do before the course exists.
Useful on their own. The course is for when you want the whole skill, not just the first move.
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Do one set of each: squat, push-up, hinge, row, carry
A bodyweight squat, a push-up against a wall or the floor, a hip hinge, a row under a table edge, and a walk holding something heavy. That is a full session.
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Stop each set two reps before you could not continue
Effort near the limit is what grows muscle. Twenty easy reps do less than eight hard ones.
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Write down what you did and add to it next time
One more rep, a slower descent, a fuller range. Progress is the only thing that keeps a home routine working after the first month.
- Best for
- Health & fitness
- Prerequisites
- None. Bring the situation you have.
- Course length
- 7 to 30 lessons, sized to your goal
- Lesson pace
- About 10 minutes a day
- Format
- Read it, or play the audio
- Access
- Available on the App Store, with early features and Android testing access
Before the course is built
Setup asks about your situation first.
Lesson 1 opens on the moment you describe, and the examples use your role. For this request, expect questions like these.
- What do you have: nothing, a pair of dumbbells, bands, or a pull-up bar?
- Have you trained before, and what is your goal: strength, muscle, or just feeling capable?
- How many workouts a week can you keep, and how long can each one be?
Right for now
If any of this sounds familiar, start here.
You do push-ups and nothing changes
The same reps every week and no idea how to make it harder.
You want strength, not soreness
To carry, lift and climb stairs without thinking about it.
Course arc
Where the course goes, in order.
Cadence writes the lessons for you, so the exact path follows your answers. This is the ground a course built from this sentence covers.
01 / 06How muscle adapts
Resistance, gradual progression and recovery in a beginner routine.
The movements that matter
Five patterns that cover the whole body.
Bodyweight done properly
Form, range of motion and the versions that get harder.
Adding load at home
Dumbbells, bands, backpacks and leverage.
Progression
The rule that turns a routine into results.
Recovery
Protein, sleep and the days off that build the muscle.
What changes
What you will be able to do, and what you will stop believing.
You will be able to
Understand how muscle grows
Load, effort, recovery and protein, in plain terms.
Build a routine that covers the body
Push, pull, hinge, squat and carry, with whatever you have.
Progress without a gym
Reps, tempo, range, leverage and load, so the work keeps working.
Recover and stay consistent
Sleep, food and rest days as part of the plan.
Ideas this course corrects
You need heavy weights to get strong
Resistance can come from bodyweight, bands or weights. Suitable effort and progression depend on your current ability and goals.
More workouts mean faster results
Training and recovery both matter. More sessions are not automatically better; volume, effort and recovery need to fit together.
Course questions
What to know before you start.
How to build muscle at home without equipment: what can I do today?
Do one set of each: squat, push-up, hinge, row, carry. A bodyweight squat, a push-up against a wall or the floor, a hip hinge, a row under a table edge, and a walk holding something heavy. That is a full session. Stop each set two reps before you could not continue. Effort near the limit is what grows muscle. Twenty easy reps do less than eight hard ones. Write down what you did and add to it next time. One more rep, a slower descent, a fuller range. Progress is the only thing that keeps a home routine working after the first month.
Is this a fixed course?
No. Cadence builds the course when you type the sentence and answer a few setup questions, so the lessons follow your situation. This page describes what a course built from this request covers. You see the whole path before Lesson 1.
Who is this course for?
A course on strength training for people with no gym and little kit. It covers how muscle adapts to load, what a beginner needs from a routine, how bodyweight and a few dumbbells can carry you a long way, and how to progress so the second month is not the same as the first. It sits under Health & fitness in the Life & growth part of the library.
Do I need any prior experience?
No. Setup asks what you already know and where you want to use it, and the course starts from there. Bring a real situation if you have one; the examples are built around it.
How long does it take?
Courses run 7 to 30 lessons of about 10 minutes, sized to what you asked for. One lesson a day is the intended pace, and you can go faster. Lessons can be read or played as audio.
Does this course award a certificate or degree?
No. Cadence is for practical self-learning and does not award accredited degrees or professional certification.
Start today
Type it, answer a few questions, open Lesson 1.
The sentence to type
I want to build strength at home without a gym or much equipment. Explain how muscle actually grows, what a beginner routine needs, and how to progress so I keep getting stronger.
Open Cadence on the App Store, type the sentence when it asks what you want to learn, and answer a few setup questions. Free to start. Android testers can request early access.