Beginner Training
A Beginner Full-Body Workout You Can Repeat Every Week
Starting strength training does not require a complicated split or a long list of exercises. This three-day routine trains the major movement patterns, leaves recovery time between sessions, and gives you one clear way to progress.
In this guide
Who this plan is forThe workoutHow hard should each set feel?A simple progression ruleWhat to recordA first fortnight you can repeatEvidence behind the training frameworkWho this plan is for
This plan is designed for generally healthy adults who are new to resistance training or returning after a long break. Train on three nonconsecutive days, such as Monday, Wednesday, and Friday. If you have an injury, are pregnant, or have a medical condition that affects exercise, ask a qualified health professional for individualized guidance.
The workout
- Goblet squat: 2–3 sets of 8–12 reps.
- Dumbbell bench press: 2–3 sets of 8–12 reps.
- One-arm dumbbell row: 2–3 sets of 8–12 reps per side.
- Romanian deadlift: 2 sets of 8–10 reps.
- Half-kneeling overhead press: 2 sets of 8–10 reps per side.
- Front plank: 2 sets of 20–40 seconds.
Rest 90–150 seconds after demanding compound exercises and 60–90 seconds after the plank. Longer rest is appropriate when breathing or technique has not recovered.
How hard should each set feel?
Finish most sets with approximately two or three good repetitions still available. The final repetitions should require focus without changing the exercise path, shortening the range of motion, or straining beyond the point where you can maintain control. Training to failure is unnecessary for this beginner plan.
A simple progression rule
Choose a load that lets you reach the lower end of the repetition range with steady technique. When you complete the top of the range on every set for two workouts, increase the load by the smallest available amount. If technique deteriorates, keep the same load or reduce it.
What to record
Write down the exercise, load, completed repetitions, and one brief technique note. This small log is more useful than changing the routine every week because it shows whether your capacity is actually improving.
A first fortnight you can repeat
In the first week, use two working sets per movement and choose the lower end of each repetition range. Repeat the same exercise order on the next nonconsecutive training day. In week two, add a repetition where technique is steady; keep the load unchanged elsewhere. This is an example schedule, not a required rate of improvement.
If you have only 25 minutes, perform the squat, press and row first, then a short hinge and plank if time remains. Alternate which movement comes first next session rather than rushing every rest period.
Evidence behind the training framework
Currier and colleagues, 2023: resistance-training prescription systematic review and network meta-analysis. This review compares training approaches in healthy adults. It provides context for planning resistance training; it does not validate every technique cue or prescribe an individual starting load. The worked examples above are editorial applications, not experimental results.
Sources and limitations
The practice examples on this page are educational suggestions, not results from a supervised trial or an assessment of your movement. Public-health context comes from the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans and the CDC’s physical activity guidance. See our editorial policy for how we research, write, review, and update content.