The Basic Strength Exercises

Consists Of

Pushups, pull-ups, squats, and planks targeting all major muscle groups.

The Benefits

Functional Benefits

Supports everyday fitness, work, and play activities.

Simple & Convenient

Strength training doesn’t require a gym or equipment.

Safe & Accessible

No need for heavy weights or gym intimidation; uses body weight for resistance.

Beginner-Friendly

Simple movements with easy-to-learn progressions.

Low Injury Risk

Hard to mess up, making them ideal for all fitness levels.

Advanced Adaptability

Even seasoned athletes can modify PEMs for greater challenge and progress.

Before You Begin

Warm-Up First

Start with 2–5 minutes of low-intensity cardio (walking, jogging, cycling) at 180 minus age heart rate. Break a light sweat but keep breathing comfortable.

Cool Down After

End each session with 2–5 minutes of light movement to return breathing to normal.

Medical Clearance

Ensure you’re cleared for exercise before attempting strenuous workouts.

Assess Your Strength Level

Your first PEM workout should be a trial session to determine your maximum effort for each movement.

Use Progressions If Needed

If you can’t hit the mastery level, scale down to an easier variation and work your way up.

Progress Gradually

As you get stronger, move up to harder progressions or the baseline movement.

For Advanced Trainees

Increase difficulty by adding weighted vests or other variations beyond the baseline PEMs.

Mastery Targets

Push-ups

Focus

Lats, pecs, triceps.

Instructions

FOR ALL PROGRESSIONS

• Keep your body straight from head to heels.
• Engage your core and glutes throughout the movement.
• Maintain a neutral head position—don’t crane your neck up or let it drop.
• As you lower, bend your elbows at a 45-degree angle from your torso.

BEGINNER (Wall Push-Ups)

Target: Male – 50, Female – 30
Stand facing a wall with hands placed shoulder-width apart. Lower your chest toward the wall, then push back to the starting position.

INTERMEDIATE (Incline Push-Ups)

Target: Male – 50, Female – 25
Place your hands on an elevated surface like a bench or sturdy table. Lower your chest toward the surface, then press back up.

Mastery (STANDARD PUSH-UP)

Target: Male – 50, Female – 20
Start in a high plank with hands under shoulders. Lower until your chest touches the ground, then press back up to full extension.

Pull-Ups

FOCUS

Back, lats, pecs, biceps.

Instructions

For All Progressions

• Keep elbows close to your body and shoulders engaged.
• Maintain a controlled movement—no swinging or kicking.
• Lead with your chest and retract your shoulder blades to protect your spine.
• Lower yourself with control, stopping just before full lockout if needed to protect your joints.

BEGINNER (Chair-Assisted Pull-Ups)

Target: Male – 20, Female – 15
Place one foot (or both if needed) on a chair for support. Use your upper body strength to pull yourself up, applying just enough leg force to assist as needed.

Intermediate (Chin-Ups)

Target: Male – 7, Female – 4
Use an underhand grip (palms facing you). Pull yourself up until your chin clears the bar. This variation may feel easier, especially if you have wrist, elbow, or shoulder concerns.

Mastery (Standard Pull-Ups)

Target: Male – 12, Female – 5
Grip the bar shoulder-width apart with an overhand grip. Engage your back and arms to pull your chin over the bar, then lower yourself under control.

Squats

FOCUS

Lower body

Instructions

For All Progressions

• Feet shoulder-width apart or slightly wider, facing forward or slightly outward.
• Keep your chest up and maintain a straight spine as you descend.
• Engage your core and glutes for stability.
• Avoid letting your knees cave inward—track them over your midfoot.

BEGINNER (Assisted Squat)

Target: Male – 50, Female – 50
Hold onto a stable support (like a pole or rail) for balance. Lower into a squat, using the support as little as possible.

Mastery (Standard Squat)

Target: Male – 50, Female – 50
Push your hips back and lower until your thighs are just past parallel. Keep your chest up and maintain a controlled movement. Press through your heels to stand, avoiding knee lockout at the top. If mobility allows, aim for a full-depth squat (“ass to grass”).

Planks

FOCUS

Core and lower back, as well as shoulders, triceps, hip flexors.

Instructions

FOR ALL PROGRESSIONS

• Keep your body in a straight line from head to toe.
• Engage your core and glutes for stability.
• Avoid sagging at the hips or raising your butt too high.

Beginner (Forearm/Knee Plank)

Target: Male – 2 min, Female – 2 min
Rest on your forearms and knees, keeping your core tight and back straight. Hold for time.

Intermediate (Hand/Feet Plank)

Target: Male – 2 min, Female – 2 min
Start in a push-up position with arms extended, balancing on hands and feet. Maintain a rigid body position.

Mastery (Forearm/Feet Plank)

Target: Male – 2 min, Female – 2 min
Hold a forearm plank, keeping your body straight until failure. To challenge obliques, transition into a side plank by rotating onto one forearm, maintaining a straight body line. Repeat on the other side.