Week 1
- Mon · Strength A
- Thu · Strength B
Use two sets and an effort around 5/10.
← All programs
4 weeks · 2 or 3 days each week
Beginner Strength Foundation
Learn the core movement patterns, then add repetitions and resistance without rushing either.
- Level
- Beginner
- Setup
- Chair plus optional dumbbells
- Best for
- Healthy adults learning or relearning basic resistance training.
- Outside scope
- Powerlifting preparation, sport-specific training, medical exercise, or acute pain management.
Your calendar
Progress without guessing.
Week 2
- Mon · Strength A
- Thu · Strength B
- Sat · Mobility C optional
Add one repetition per set where technique stayed consistent.
Week 3
- Mon · Strength B
- Wed · Strength A
- Sat · Strength B
Use three sets for the first three movements if recovery is good.
Week 4
- Mon · Strength A
- Thu · Strength B
- Sat · Mobility C optional
Add the smallest practical amount of resistance only after reaching the top repetition target comfortably.
How to run each session
The table is the work. These are the guardrails.
- Warm up for 3–5 minutes.Use easy marching or another comfortable whole-body movement, then rehearse the first exercise with a smaller range.
- Keep most work at RPE 4–6/10.Finish strength sets with at least two controlled repetitions still available. Mobility work should feel easier.
- Take the listed rest or more.Start the next set when breathing is controlled and you can use the intended technique.
- Cool down for 2–5 minutes.Let breathing settle with easy movement. Stretch only in a comfortable range.
The complete sessions
Know every movement before day one.
Strength A · Squat and push
30 min · Full-body strength with a squat, push, hinge, pull, and core pattern.
| Movement | Dose | Rest | Alternative |
|---|---|---|---|
| March and reach | 3 min | As needed | Step touch |
| Chair or goblet squat | 2–3 × 6–10 | 60 sec | Sit-to-stand |
| Incline push-up | 2–3 × 6–10 | 60 sec | Wall push-up |
| Dumbbell or backpack RDL | 2–3 × 8–10 | 60 sec | Unweighted hip hinge |
| Supported row | 2–3 × 8–12 | 60 sec | Band row |
| Dead bug | 2 × 6/side | 30 sec | Standing knee drive |
Strength B · Split stance and pull
32 min · A second full-body day with different angles and supported single-leg work.
| Movement | Dose | Rest | Alternative |
|---|---|---|---|
| Step touch | 3 min | As needed | Seated march |
| Supported split squat | 2–3 × 6/side | 60 sec | Chair squat |
| Dumbbell floor press | 2–3 × 8–10 | 60 sec | Wall push-up |
| Glute bridge | 2–3 × 8–12 | 45 sec | Hip hinge |
| Band or backpack row | 2–3 × 8–12 | 60 sec | Supported dumbbell row |
| Suitcase march | 2 × 30 sec/side | 30 sec | Supported knee drive |
Mobility C · Restore the range
15 min · Optional low-intensity movement between strength days.
| Movement | Dose | Rest | Alternative |
|---|---|---|---|
| Easy march | 2 min | None | Seated march |
| Standing spine wave | 6 reps | None | Cat-cow |
| Open book rotation | 5/side | None | Seated rotation |
| Supported ankle rock | 8 reps | None | Calf stretch |
Recovery rules
The plan includes the space between workouts.
- Keep at least 48 hours between strength sessions at first.
- Normal muscle fatigue can occur, but sharp pain is a stop signal.
- If all sets reach the top target with stable technique, progress resistance before adding more exercises.