Starting strength training: the first 4 weeks
How to plan your first month to get stronger without injury: a three-day, technique-first starter plan.
The most common beginner mistake is lifting heavy in week one. Muscles adapt quickly, but joints and ligaments strengthen more slowly.
Weeks 1 and 2: learn the movement
Learn the squat, deadlift and bench with an empty bar or light load. Have your coach watch every set and film yourself.
Weeks 3 and 4: add load
Once your technique is solid, add small increments each week: 2.5–5 kg for lower body, 1–2.5 kg for upper body.
Recovery
Do not train the same muscle group two days in a row; sleep and protein matter as much as training.
