Beginner
Beginner Strength Foundation
Perfect for newcomers to strength training. Build a solid foundation with basic movements and proper form.
Program Length
8 weeks
Sessions/Week
3
Workout Time
30-40 min
Category
Strength
Program Overview
This beginner-friendly program focuses on learning proper movement patterns and building base strength using simple, effective exercises.
Key Benefits
- Learn proper form and technique
- Build foundational strength
- Improve mobility and stability
- Develop healthy exercise habits
- Safe progression for beginners
Required Equipment
BodyweightLight Dumbbells
Weekly Training Schedule
Full Body Basics Workout
Bodyweight Squats
Focus on proper depth
Sets
3
Reps
10-15
Rest
60s
Push-ups (Modified)
From knees if needed
Sets
3
Reps
5-10
Rest
60s
Bent-over Rows
Use light dumbbells
Sets
3
Reps
8-12
Rest
60s
Plank Hold
Keep straight line
Sets
3
Reps
20-30s
Rest
45s
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