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Beginner lifting program

Gym (women) / Popular

Your first weeks in the gym, session by session.

What coaches agree on

  • Start with machines and dumbbell versions of the basic compound lifts rather than barbell free weights or isolation exercises, saving those for once you have built a base.
  • Increase weight or volume gradually from week to week instead of starting at a high intensity, giving the body time to adapt to the new stimulus.
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  • Structure the week around 3 to 4 training days built on basic movement patterns like squats, hinges, pushes, and pulls, rather than training every day.

Common mistakes

  • Chasing heavier weight or grinding reps to failure at the expense of good form, such as the knees caving in on a squat or the tempo falling apart under fatigue, instead of building the movement pattern correctly first.