Beginner Strength Guide

Look at the movement. Do the reps. Record the result.

Rules

  • Lift every other day.
  • Run on days between lifting.
  • Never train the same muscles two days in a row.
  • Warm up 5 minutes.

Weekly Rhythm

Mon
Lift
Tue
Run
Wed
Lift
Thu
Run
Fri
Lift
Sat
Walk/Run
Sun
Rest

Eat & Recover

  • Eat 3 regular meals.
  • Include protein each meal.
  • Drink water.
  • Sleep 8–10 hours.
Start with 3 kg. Move to 5 kg only when every repetition is controlled. Keep the number of repetitions equal on both arms.
1

Dumbbell Curl

Biceps
Dumbbell Curl start position Dumbbell Curl finish position
STARTFINISH
WEIGHT3 kg
SETS2
REPS10–12
REST60–90 sec

DO

  • Elbows close
  • Stand tall
  • Lower slowly

DON'T

  • Swing
  • Lean back
DateWeightSet 1Set 2Notes
2

Hammer Curl

Biceps + forearms
Hammer Curl start position Hammer Curl finish position
STARTFINISH
WEIGHT3 kg
SETS2
REPS10–12
REST60–90 sec

DO

  • Thumbs face up
  • Elbows close
  • Move slowly

DON'T

  • Swing
  • Rush
DateWeightSet 1Set 2Notes
3

Overhead Triceps Extension

Triceps
Overhead Triceps Extension start position Overhead Triceps Extension finish position
STARTFINISH
WEIGHT3 kg
SETS2
REPS10–12
REST60–90 sec

DO

  • Keep elbows in
  • Brace your middle
  • Move slowly

DON'T

  • Flare elbows
  • Arch back
DateWeightSet 1Set 2Notes
4

Shoulder Press

Shoulders
Shoulder Press start position Shoulder Press finish position
STARTFINISH
WEIGHT3 kg
SETS2
REPS8–10
REST60–90 sec

DO

  • Brace your middle
  • Press straight up
  • Control the lowering

DON'T

  • Arch back
  • Rush
DateWeightSet 1Set 2Notes
5

Lateral Raise

Shoulders
Lateral Raise start position Lateral Raise finish position
STARTFINISH
WEIGHT3 kg
SETS2
REPS8–10
REST60–90 sec

DO

  • Soft elbows
  • Stop at shoulder height
  • Lower slowly

DON'T

  • Swing
  • Lift too high
DateWeightSet 1Set 2Notes
6

Bent-Over Row

Upper back
Bent-Over Row start position Bent-Over Row finish position
STARTFINISH
WEIGHT3 kg
SETS2
REPS10–12
REST60–90 sec

DO

  • Keep back flat
  • Pull toward ribs
  • Squeeze your back

DON'T

  • Round back
  • Shrug
DateWeightSet 1Set 2Notes