According to the Centers for Disease Control and Prevention (CDC), physical exercise helps improve brain health, manage weight, reduce the risk of disease, strengthen bones and muscles and improve your ability to do every day activities. Exercise allows you to take care of your body so you can glorify God while on earth (1 Corinthians 6:19–20).

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Whether you restart a familiar workout routine, or begin a new one, it’s important to ease into it. Start with this strength-building circuit. All you need are 20 minutes, one set of dumbbells and an exercise mat. Start with lighter weights, then gradually increase the weight as you gain strength and endurance.

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Perform each exercise for 10 to 12 repetitions, then move on to next exercise. Repeat the whole circuit two times.

Squat to Shoulder Press

With a dumbbell in each hand lower hands to shoulder height. Squat, then rise to standing position and press arms overhead. To avoid injury, do not round back, and look straight ahead. Repeat.

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Tip: Warm Up. Avoid injury by warming up and cooling down before and after workouts. Take new exercises slowly to focus on correct form, breathing and control.

Fly with Hip Bridge

Lie on back with arms in a T-shape holding light dumbbells and legs bent. Raise hips so only shoulders and feet touch floor. Raise dumbbells toward ceiling with elbows slightly bent. Lower to starting position. Repeat.

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Tip: Soreness is common when starting a new exercise routine. If you become sore try foam rolling, drinking more water or taking an Epsom salts bath. You could also skip a strength training day and go for a walk or bike ride instead.