Starting strength training can feel intimidating. The good news: you don't need complicated programs. Four weeks of simple, consistent training will build a strong foundation.
The principles
- Train three times a week with a rest day in between.
- Focus on a handful of big movements.
- Add a little weight each week when the last set feels good.
Weeks 1–2: learn the movements
Use light weights and focus on technique. Do three sets of ten reps of goblet squats, dumbbell rows, push-ups and hip hinges.
“Perfect technique with a light weight beats sloppy reps with a heavy one, every single time.”
Weeks 3–4: build strength
Move to the barbell for squats and deadlifts if you feel confident. Drop to three sets of eight reps and increase the weight slightly each session.
Sample session
- Warm-up: 5 minutes on the bike and mobility
- Squat: 3 × 8
- Bench press or push-ups: 3 × 8
- Row: 3 × 10
- Plank: 3 × 30 seconds
Don't forget recovery
Sleep seven to nine hours, eat enough protein and walk on your rest days. Want a plan built for you? Book a free assessment with one of our coaches.