Strength Training for Beginners

Beginner programming should be boring. Boring is what works.

Learn six patterns: squat, hinge, horizontal push, horizontal pull, vertical push, vertical pull. Every good program is a rearrangement of these.

Three sessions a week is enough. Full body each time, three to four sets per movement, eight to twelve reps.

Leave reps in reserve. Stop each set with one or two clean reps left. Training to failure early costs recovery and buys almost nothing.

Add weight every week you can. Beginner gains are real and fast. Take them while they last.

Twelve weeks before you judge anything. Strength shows up in weeks, visible change shows up in months.