I responded to this question: “If I can’t even do a single push-up, how can I begin exercising at home?”
I’m going to assume that you are in relatively good health and don’t have any physical limitations like injuries. Please check with a doctor before you start any exercise plan if you have any doubts about your health.
If even kneeling push-ups are too hard, start with push-ups off of a wall. Just face a wall, at arm length or slightly further. Put your hands on the wall, at about shoulder height. Lean toward the wall, slowly bending your arms, until your face is an inch or so from the wall, then push away until your arms are only slightly bent. Repeat. Do two or three sets a day. Once these seem too easy, you can try doing incline push-ups on a raised surface such as a stairway or sturdy bench.
You can also start out by building up your overall strength. Learn to do things like:
- side planks,
- body-weight lunges,
- squats (you don’t have to do a full squat to start getting benefits), and
- calf lifts (facing the stairway, stand with your toes on the edge of the first step, and slowly raise and lower yourself)
Once you feel a little stronger, you can add rowing-type exercises to strengthen your back. Find a pole or small tree or sturdy doorknob and wrap an old towel around it. Grasp the towel and lean back, straightening your arms, then pull yourself slowly forward. Do everything slowly to avoid injury.
Eventually you’ll be able to start doing push-ups and can think about adding chin-ups and on and on… hundreds of body-weight exercises to keep you fit and help you become stronger.