5 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.
Guides
Training guides
Research-backed strength guides you can turn into a program in the builder.
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.
From the guides
"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)