Strength training for complete beginners
A coach's four-week plan for your first month under the bar: which lifts to learn, how heavy to go and how often to train.
Walking into the weight room for the first time can feel like everyone else got a manual you missed. The good news: the basics are simple, and a month of consistent practice changes everything.
Week one: learn four patterns
Squat, hinge, push and pull. Use a goblet squat, a kettlebell deadlift, a push-up (on a bench if needed) and a cable row. Three sets of eight, with weights that feel easy.
Weeks two and three: add a little
If every rep looked the same as the first, add a small amount of weight next session. Keep two or three reps in the tank on every set.
Week four: book a form check
Ask a coach to watch your lifts. Small cues now save months of frustration later.
Lift well before you lift heavy. The weight will come.
Want a guided start? Our Strength Foundations class covers all of this in a small group.
Put it into practice
Your first week is free, with unlimited classes and a welcome session with a coach.