# Basic training for men
If youโre new to training or donโt have access to a gym, **these three exercises will still help you build strength, muscle, and a better physique.** They work multiple muscle groups, improve posture, and require no equipment.
This isnโt a full workout plan, but if you do these consistently, youโll see results.
***
### P**ush-Ups (Upper Body Strength & Chest Definition)**
Push-ups work your **chest, shoulders, triceps, and core.** They also help improve posture.
๐น **How to Do It:**
* Hands slightly wider than shoulder-width
* Keep your body straight โ no sagging hips or raised butt
* Lower yourself **until your chest is just above the ground**
* Push up explosively
๐น **Variations:**
* **Regular Push-Ups** โ Standard version, works overall upper body
* **Wide Push-Ups** โ More chest activation
* **Diamond Push-Ups** โ Focuses on triceps
๐น **How Often:**\
Start with **3-4 sets of 10-20 reps**, increase as you get stronger.
***
### S**quats (Leg Strength & Better Posture)**
Squats build **quads, hamstrings, glutes, and core.** They also improve mobility and posture.
๐น **How to Do It:**
* Feet shoulder-width apart, toes slightly pointed out
* Keep your chest up and lower yourself until **your thighs are parallel to the ground**
* Push through your heels to stand back up
๐น **Variations:**
* **Bodyweight Squats** โ Best for beginners
* **Jump Squats** โ Adds explosiveness
* **Bulgarian Split Squats** โ Builds single-leg strength
๐น **How Often:**\
Start with **3-4 sets of 15-20 reps**, increase as needed.
***
### P**lanks (Core Strength & Stability)**
Planks strengthen your **abs, obliques, and lower back.** A strong core helps with **posture and overall strength.**
๐น **How to Do It:**
* Keep your elbows under your shoulders
* Keep your body in a straight line โ no sagging hips
* Hold for **30-60 seconds**, breathing steadily
๐น **Variations:**
* **Side Planks** โ Targets obliques
* **Plank with Shoulder Taps** โ Adds instability for extra core engagement
๐น **How Often:**\
Do **3-4 sets**, aiming to increase your hold time each week.
***
#### **The Bottom Line**
These exercises might seem basic, but they work. If you canโt train in a gym, do these consistently, and your body will improve. But once again, if you can, it's always better to train with a personal trainer in the gym.
---
# Agent Instructions: Querying This Documentation
If you need additional information that is not directly available in this page, you can query the documentation dynamically by asking a question.
Perform an HTTP GET request on the current page URL with the `ask` query parameter:
```
GET https://online-guides.gitbook.io/looksmaxxing-guide/body/basic-training-for-men.md?ask=
```
The question should be specific, self-contained, and written in natural language.
The response will contain a direct answer to the question and relevant excerpts and sources from the documentation.
Use this mechanism when the answer is not explicitly present in the current page, you need clarification or additional context, or you want to retrieve related documentation sections.