The first month of strength training is crucial. Build proper habits now and you'll see results for years to come. This guide focuses on compound movements that give you the most bang for your buck.
Week 1-2: Learning the Movements
Focus on form, not weight. Master the squat, deadlift, bench press, and row with light weights or just bodyweight. Train 3 days per week with at least one rest day between sessions.
Week 3-4: Progressive Overload
Now that your form is solid, start adding weight gradually. Aim to increase by the smallest increment available each session. If you complete all your reps with good form, add weight next time.
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