A good first week
2–3full-body sessions a week
5–6exercises a session
3 setsof 8–12 reps for most lifts
- Squat or leg pressLegs and glutes.
- Hip hingeRomanian deadlift or hip thrust.
- PushBench press, push-up or dumbbell press.
- PullRow or lat pull-down.
- Carry or coreFarmer carry, plank or dead bug.
Plan your week
Learning the lifts
Do
- Start light enough to own the technique
- Film a set now and then
- Rest 1–3 minutes between hard sets
- Stop a set when form breaks
Avoid
- Copying an advanced lifter’s programme
- Maxing out in the first month
- Skipping the warm-up sets
What to expect
Beginners get stronger quickly, often adding weight to their lifts most weeks for the first few months, largely from better coordination. Soreness after early sessions is normal and fades as you adapt.
Key takeaways
- Two or three full-body sessions a week is plenty
- Learn five patterns: squat, hinge, push, pull, carry
- Add a little weight or a rep each week
General information, not medical advice. If you have a health condition, are pregnant, or take medication, check with a professional first. See the medical disclaimer.
Sources
- World Health Organization. Guidelines on physical activity and sedentary behaviour, 2020.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009.