Strength Training for Beginners: Your First 12 Weeks in the Gym

Strength Training for Beginners is a complete starter course for the gym. It explains how strength training works, shows you around the equipment and the etiquette, and teaches the main lifts with machines, dumbbells and barbells, each one described step by step in plain words: setup, movement, cues to say to yourself, the usual mistakes and a swap. Then you follow a simple 12-week program, three sessions a week, adding weight with a clear progression rule.

It is for complete beginners and people returning after years away, of any age and body size. It starts with a health check and the gym safety rules, keeps every set short of failure, and makes no promises about weight loss or how much you will lift.

What’s inside

• Strength Training for Beginners guide (PDF, 50 pages): health check and gym safety; how strength training works; your first visit and gym etiquette; warm-up and technique basics; the squat, hinge, push and pull patterns; carries, core and extras; progressive overload and choosing weights; the 12-week program explained; recovery, soreness and protein.
• Strength Training Program workbook (PDF, 18 pages): how to run and log the plan, a machine settings sheet, six log pages covering every session of the three phases, a Week 12 review with a safe 5-rep test and a 12-week progress table, and exercise cue cards for 17 lifts.

Instant download. PDF files, yours to keep.

Questions? Email info@coursemints.com.