Four weeks of beginner strength

1. Week 1

   Learn the shapes

   1. Goblet squat 3×10 · Romanian deadlift 3×10 · Push-up (raised if needed) 3×8 · Row 3×10 · Carry 3×30 m
   2. Same as day one, slower and cleaner
   3. Same again; write down every weight
2. Week 2

   Own the shapes

   1. All five movements, 3×10, two reps left in the tank
   2. As day one
   3. As day one, add a set of anything that felt easy
3. Week 3

   Add a little

   1. Add weight to anything that felt easy last week
   2. As day one
   3. As day one
4. Week 4

   Add again, then back off

   1. Add a little weight
   2. As day one
   3. Lighter session to finish the month: 2 sets of everything

Rest a day between sessions. If something hurts in a sharp or unfamiliar way, stop and see a physiotherapist.

General guidance for healthy adults. If something hurts in a sharp or unfamiliar way, stop and see a professional.