Strength Training for Absolute Beginners

Lifting weights is the highest-ROI thing you can do for your body after age 25. Here's a no-nonsense starter playbook.

1. 1. Train 3 days a week, full body

   More days isn't better when you're new. Three quality sessions beat six rushed ones.

2. 2. Master the five lifts

   Squat, deadlift, bench press, overhead press, row. Everything else is garnish.

3. 3. Stay in 5–10 rep range

   Heavy enough to be hard. Light enough to keep form. That's your sweet spot.

4. 4. Add weight, not reps

   Progressive overload means the bar gets heavier over time. Track every session.

5. 5. Sleep 7+ hours

   You don't grow in the gym. You grow in bed. Protect your sleep like a workout.

Twelve weeks of this and you'll be stronger, leaner and standing taller. Boring works. Stay boring.