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Free beginner strength programs with simple lifts, clear sets and a little more each week.
Beginner programs
Beginner programs
9 programs
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Know what to do today
Each day lists the lifts, sets, reps and rest, so a new lifter never has to guess.
Open this programDAY 1 - MON
- Back Squat3×5 · RPE 6
- Bench Press3×5 · RPE 6
- One-Arm Dumbbell Row3×8 · RPE 6.5
- Dumbbell Romanian Deadlift2×10-12 · RPE 7
- Dead Bug2×8-10 · RPE 6
DAY 2 - THU
- Trap Bar Deadlift3×5 · RPE 6
- Overhead Press3×5 · RPE 6
- Lat Pulldown3×8 · RPE 6.5
- Dumbbell Split Squat2×10-12 · RPE 7
- Farmer Carry2×1 · RPE 6
Barbell or not
Barbell, dumbbell and machine starter plans.
Easy on joints
Trap bar, box squats and machines.
Starts at two days
Full-body plans for two gym visits a week.
What the research says
A survey of US adults found that the share meeting the muscle-strengthening guideline rose from 17.7% to 27.6% between 1998 and 2018 (Hyde et al., 2021). Source
Only 27.6% of US adults met the muscle-strengthening guideline in 2018, up from 17.7% in 1998 (Hyde et al., 2021). Source
The American College of Sports Medicine recommends a 2–10% load increase when you can do one or two reps more than your target with the current weight (ACSM, 2009). Source
Guides
All guides5 min read
Beginner Strength Training Program: 3 Days a Week
A simple 3-day full-body beginner strength training program for your first 12 weeks, with exercises, sets, reps, effort targets and a sample week.
5 min read
How Many Sets and Reps Should a Beginner Do?
Clear set and rep targets for beginners: sets per exercise, weekly sets per muscle, rep ranges by goal and rest times, backed by research and guidelines.
5 min read
Progressive Overload for Beginners: How to Add Weight
How beginners use progressive overload: when to add weight, how much to add, double progression, and what to do when you stall on a lift.
"For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM)."
American College of Sports Medicine, Progression models in resistance training for healthy adults (2009)