If you can't do a single pull up or push up yet, don't sweat it. Building strength from 0 is entirely possible with the right plan. First, fix your nutrition and increase your general activity level to create an environment for muscle growth and hormonal health. Next, use a proven method called Grease the Groove (GTG) along with progressive variations. The GTG method involves doing several low rep sets throughout the day, always stopping well short of failure. This technique builds neuromuscular efficiency and strength. For pull ups, you can start with negative reps, band assisted pull ups, or bodyweight rows. For push ups, start against a wall, on an incline, or on your knees. Aim for 4–6 sets of 2–10 reps spread throughout your day, making sure you're well below your max effort. Gradually increase the difficulty by using less assistance or moving to a harder variation. Consistency is everything, so train daily or at least 5 times a week, ensuring you're fully recovered between sets. Always maintain strict form with a controlled tempo, and never train to failure. These submaximal efforts will build the foundational strength you need to perform full push ups and pull ups. This approach is backed by research on submaximal training, like the study from Zemková, et al. (2014), and works best with patience and smart progression.