You know you need to start strength training. You see the benefits everywhere: stronger muscles, better posture, more energy, improved metabolism. But when you actually try to begin, the questions pile up fast. Which exercises should you do? How many sets and reps? How often should you train? Should you use machines or free weights? The gym feels overwhelming, and home workouts seem too simple to work.

Here’s what actually works: a structured 4-week beginner strength training routine that takes the guesswork out of your first month. You’ll learn exactly which exercises to do, how many times per week to train, and how to progress safely from week one through week four. No complicated splits or advanced techniques. Just proven fundamentals that build real strength.

This guide walks you through seven practical steps to create and follow your first strength training routine. You’ll discover how to set realistic goals, master essential exercises with proper form, structure your weekly workouts, fuel your training with the right nutrition, and track your progress. By the end of four weeks, you’ll have built a solid foundation and the confidence to keep going.

What makes a good beginner routine

A good beginner strength training routine focuses on simplicity and sustainability rather than complexity. You need a program that teaches you fundamental movement patterns while building strength across your entire body. The best routines for beginners avoid overwhelming you with too many exercises, complicated techniques, or excessive training volume that leads to burnout or injury within the first few weeks.

Focus on compound movements

Your routine should center on compound exercises that work multiple muscle groups at once. These movements include squats, deadlifts, presses, rows, and pull-ups or pull-downs. You’ll build more overall strength with five compound exercises than twenty isolation exercises because compound movements train your body to work as a system. They also burn more calories, improve coordination, and translate directly to real-world strength you can use outside the gym.

Beginners gain the most from mastering basic patterns before adding complexity. A squat teaches your legs, core, and back to work together. A push-up strengthens your chest, shoulders, triceps, and core simultaneously. These multi-joint exercises create a strong foundation that makes every other movement easier to learn later.

The strongest athletes in the world built their foundation on the same basic movements you’ll learn in your first month.

Simple progression rules

Your routine needs clear guidelines for adding weight or repetitions each week. Without progression, you’re just exercising without getting stronger. The most effective beginner programs use linear progression, where you add a small amount of weight or do one or two more reps each session. This straightforward approach keeps you moving forward without guessing whether you’re improving.

Good routines also include built-in deload weeks or lighter sessions to prevent overtraining. Your muscles need time to recover and adapt, so the best programs balance challenging workouts with adequate rest periods.

Realistic frequency and recovery

An effective beginner routine typically includes two to four training sessions per week with at least one rest day between workouts. This frequency gives your muscles 48 to 72 hours to recover while maintaining consistency. Training six or seven days per week as a beginner usually leads to fatigue, poor form, and stalled progress rather than faster results.

Your routine should also fit your current fitness level and available time. A program requiring 45 to 60 minutes per session works better than one demanding two hours daily. You’ll stick with training that matches your schedule and energy levels, which matters more than finding the theoretically perfect program you can’t maintain.

Step 1. Set your goals and expectations

Your first month of strength training isn’t about becoming a powerlifter or bodybuilder. You need specific, measurable goals that match your current fitness level and the reality of what beginners actually achieve in four weeks. Setting unrealistic expectations creates frustration and increases your chances of quitting before you build momentum. Instead, focus on process goals like completing all scheduled workouts and learning proper form rather than outcome goals like losing 20 pounds or bench pressing twice your body weight.

Define your primary training objective

Choose one main goal for your first four weeks rather than trying to accomplish everything at once. Your options include building baseline strength, learning proper exercise technique, establishing a consistent workout habit, or improving your work capacity. Each objective shapes how you approach your beginner strength training routine differently.

If strength is your priority, you’ll focus on progressively heavier weights with lower repetitions (5 to 8 reps per set). For learning technique, you’ll use lighter weights that allow perfect form for 10 to 12 reps. Building consistency means prioritizing attendance over intensity, while improving work capacity requires gradually reducing rest periods between sets.

Your first goal isn’t to lift the heaviest weight in the gym but to show up consistently and move with control.

Set measurable four-week benchmarks

Write down specific markers of progress you can track throughout the month. These might include completing 12 workouts in four weeks, adding 10 pounds to your squat, performing 5 push-ups with proper form, or training for 45 minutes without excessive fatigue. Concrete benchmarks let you evaluate your progress objectively rather than relying on vague feelings about whether the program is working.

Expect to add 5 to 10 pounds to lower body exercises and 2.5 to 5 pounds to upper body exercises each week if you’re using weights. For bodyweight movements, expect to increase repetitions by one or two each session. You might feel sore after your first few workouts, but this should decrease significantly by week three as your body adapts to the training stimulus.

Step 2. Build your 4 week training schedule

Your training schedule determines when you work out, which exercises you perform on each day, and how you’ll progress from week one through week four. A solid schedule balances training stimulus with recovery time while fitting realistically into your daily life. You need a plan that specifies exactly which days you’ll train, what rest days look like, and how your workouts will evolve as you get stronger. This structure removes daily decision-making and keeps you on track even when motivation dips.

Choose your weekly training frequency

Start with three training sessions per week if you’re completely new to strength training or have limited time. This frequency gives you enough practice to learn proper form while allowing 48 hours of recovery between sessions. You’ll typically train on Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday, leaving weekends or other days for complete rest. Three sessions work well for most beginners because they create consistency without overwhelming your schedule or recovery capacity.

Increase to four sessions per week only if you have prior exercise experience or want to split your workouts into upper and lower body days. Four-day schedules often follow a Monday-Tuesday, Thursday-Friday pattern with Wednesday and weekends off. This approach lets you focus on specific muscle groups each session while maintaining adequate recovery between similar movements.

Your schedule succeeds when you can maintain it for months, not just weeks, so choose a frequency that matches your current lifestyle.

Structure your training split

Your beginner strength training routine should use a full-body split where you train all major muscle groups in each session. This approach works best for beginners because you practice each movement pattern two to three times per week, accelerating skill development and strength gains. Each workout includes a lower body push (squat), a lower body pull (deadlift or hip hinge), an upper body push (press), an upper body pull (row), and a core exercise.

Full-body training also gives you flexibility in your schedule without missing muscle groups. If you skip a workout, you haven’t neglected half your body for an entire week like you would with a body-part split. You’ll perform four to six exercises per session, completing three sets of 8 to 12 repetitions for each movement.

Map out your 4-week progression

Structure each week to increase the challenge slightly while monitoring your recovery. Week one establishes your baseline where you focus on learning proper form with moderate weights. You’ll discover which weights feel challenging but allow you to complete all prescribed repetitions with good technique. Record the weight you use for each exercise in this first week.

Week two increases volume by adding one set to each exercise or increasing your repetitions from 8 to 10 per set. Keep the same weights you used in week one. This additional volume creates more training stimulus without the injury risk of adding weight too quickly.

Week three adds intensity by increasing the weight for each exercise by 2.5 to 5 pounds while returning to your original set and rep scheme from week one. You’ll lift heavier loads but with the same total volume, allowing your nervous system to adapt to greater resistance.

Week four acts as a deload where you reduce either weight or volume by 10 to 20 percent. This lighter week lets your body fully recover and consolidate the strength gains from the previous three weeks. You’ll feel refreshed and ready to start a new four-week cycle.

Here’s a sample three-day schedule structure:

Week	Sets x Reps	Weight	Notes
1	3 x 8-10	Baseline	Focus on form
2	4 x 8-10	Same as Week 1	Add volume
3	3 x 8-10	+5 lbs	Increase intensity
4	3 x 6-8	Week 1 weight	Deload and recover

Schedule your workouts at consistent times each week to build a habit. Morning sessions often work better because you complete your workout before daily interruptions arise, though the best time is whenever you’ll actually show up consistently.

Step 3. Learn the key beginner exercises

You only need to master six to eight fundamental exercises to build strength across your entire body. These movements form the foundation of every effective beginner strength training routine, regardless of whether you train at home or in a gym. Each exercise targets specific muscle groups while teaching your body to move efficiently through basic human movement patterns. Focus on learning proper form before adding significant weight or intensity, as correct technique prevents injury and maximizes your strength gains over time.

Lower body foundational movements

Your legs and hips contain the largest, strongest muscles in your body, making lower body exercises essential for building overall strength and burning calories. The bodyweight squat serves as your primary lower body exercise, training your quads, glutes, hamstrings, and core simultaneously. Stand with feet slightly wider than hip-width, toes pointed forward or slightly out, then push your hips back as if sitting into a chair while keeping your chest up. Lower until your thighs reach parallel with the ground, then drive through your heels to stand.

The Romanian deadlift or hip hinge movement teaches you to load your posterior chain (glutes, hamstrings, and lower back) safely. Hold dumbbells or a barbell at hip height, then push your hips straight back while keeping a slight bend in your knees. Lower the weight until you feel a stretch in your hamstrings (usually mid-shin level), maintaining a flat back throughout the movement. Return to standing by driving your hips forward and squeezing your glutes at the top.

Upper body push and pull patterns

Pressing movements build strength in your chest, shoulders, and triceps while teaching your upper body to generate force. The push-up works these muscles effectively without requiring equipment. Start in a plank position with hands slightly wider than shoulder-width, lower your chest toward the ground by bending your elbows, keeping them at a 45-degree angle from your body rather than flaring straight out. Push back up to the starting position while maintaining a straight line from head to heels. Modify by placing your hands on an elevated surface like a bench or counter if floor push-ups feel too challenging.

Pulling exercises balance your pressing movements by strengthening your back, biceps, and rear shoulders. The inverted row provides an accessible pulling movement where you lie under a bar or suspension trainer, grab the handles with straight arms, then pull your chest toward the bar while keeping your body rigid. Your elbows should travel back beside your ribs rather than flaring out to the sides. Lower yourself with control until your arms straighten again.

Mastering the push-up and row pattern creates balanced upper body strength that translates directly to daily activities like carrying groceries or moving furniture.

Core stability exercises

Your core muscles stabilize your spine during all movements, making direct core training valuable for both performance and injury prevention. The plank teaches you to resist unwanted movement by holding your body in a rigid position. Support yourself on your forearms and toes with your body forming a straight line from shoulders to ankles, engaging your abs and glutes to prevent your hips from sagging or piking up. Hold this position for 20 to 60 seconds while breathing normally.

Dead bugs train anti-rotation and coordination by having you lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Lower your right arm overhead while straightening your left leg, hovering your heel just above the ground. Return to start, then alternate sides. Press your lower back flat against the floor throughout the entire movement, using your core to prevent your back from arching.

Essential form cues by exercise

Each movement requires specific attention to key positions that ensure safety and effectiveness. These form checkpoints help you evaluate whether you’re performing each exercise correctly:

Exercise	Primary Form Cues
Bodyweight Squat	Knees track over toes, chest stays up, weight in heels, depth to parallel
Romanian Deadlift	Flat back, hips push straight back, slight knee bend, weight close to legs
Push-Up	Elbows 45 degrees from body, straight line head to heels, chest touches ground
Inverted Row	Pull to chest not neck, squeeze shoulder blades, keep body rigid
Plank	Straight line from shoulders to ankles, no sagging hips, forearms parallel
Dead Bug	Lower back pressed to floor, opposite arm and leg extend, slow controlled movement

Practice these exercises with minimal or no weight for your first several sessions, completing 2 sets of 8 to 10 repetitions for each movement. Record videos of yourself performing each exercise from the side view, then compare your form against instructional videos or ask an experienced lifter for feedback. Your initial focus should stay on movement quality rather than how much weight you lift or how many reps you complete.

Step 4. Follow the week 1 workout plan

Your first week of training establishes the foundation for everything that follows. You’ll perform three full-body workouts spaced evenly throughout the week, giving your muscles time to recover between sessions. Each workout includes the same six exercises in the same order, allowing you to practice proper form consistently while your body adapts to the new training stimulus. Week one prioritizes learning movement patterns and finding appropriate starting weights rather than pushing yourself to exhaustion or testing your maximum strength.

Your complete week 1 schedule

Schedule your workouts on Monday, Wednesday, and Friday or any three non-consecutive days that fit your calendar. Each session takes approximately 45 minutes including a brief warm-up and cool-down. Start with 5 to 10 minutes of light cardio like walking, cycling, or jumping jacks to raise your body temperature and prepare your muscles for work. Then perform your strength exercises, finishing with 5 minutes of stretching for the muscles you just trained.

Here’s your exact workout structure for all three sessions:

Exercise	Sets x Reps	Rest Between Sets
Bodyweight Squat	3 x 10	90 seconds
Push-Up (or Modified)	3 x 8-10	90 seconds
Romanian Deadlift	3 x 10	90 seconds
Inverted Row	3 x 8-10	90 seconds
Plank	3 x 30 seconds	60 seconds
Dead Bug	3 x 10 per side	60 seconds

Perform each exercise with controlled tempo, taking approximately two seconds to lower the weight or your body and one second to lift it. Focus on feeling the target muscles work rather than rushing through repetitions to finish faster.

Your first workout should feel challenging but manageable, leaving you feeling accomplished rather than destroyed.

How to determine starting weights

Select weights that allow you to complete all prescribed repetitions with proper form while feeling moderately challenged by the final two reps of each set. You should finish each set thinking you could perform one or two more repetitions if absolutely necessary, but not five or ten more. This approach, often called rating of perceived exertion 7 out of 10, gives you room to add weight in subsequent weeks while protecting you from injury or extreme soreness.

Start your Romanian deadlifts with light dumbbells (10 to 20 pounds each for most beginners) or just a barbell with no added plates. Focus entirely on the hip hinge pattern and feeling the stretch in your hamstrings rather than moving heavy weight. If you’re using your bodyweight for squats, push-ups, and rows, adjust the difficulty by changing your body position. Elevate your hands on a bench or counter for easier push-ups, or lower the bar height for inverted rows to make them more challenging.

What to expect during week 1

Your muscles will feel sore 24 to 48 hours after your first and second workouts. This delayed onset muscle soreness (DOMS) is normal and indicates your body is adapting to new movement patterns. The soreness will decrease significantly after your third workout and should largely disappear by week two. Continue with your scheduled training even if you feel sore, as movement actually helps reduce muscle stiffness and speeds recovery.

You might struggle with coordination and balance during your initial sessions. Your exercises may feel awkward, and you might shake while holding positions like planks. These responses show your neuromuscular system is learning new movement patterns. By your third workout of the week, most exercises will feel noticeably smoother and more controlled. Keep your rest periods consistent at 60 to 90 seconds between sets, using a timer on your phone to avoid resting too long or too little.

Track your performance for each workout in a notebook or phone app, recording the weight used, repetitions completed, and any form issues you noticed. This detailed record becomes your roadmap for progression in subsequent weeks and helps you identify which exercises need additional practice or adjustment.

Step 5. Progress through weeks 2 to 4

Your progression strategy determines whether you build strength consistently or spin your wheels with random changes each week. These final three weeks of your beginner strength training routine implement systematic progression that challenges your muscles progressively while managing fatigue. You’ll modify your training variables each week using proven methods that balance increased stress with adequate recovery. Each week builds on the previous one, creating cumulative adaptation that transforms your baseline strength into measurable gains by the end of month one.

Week 2: Increase your training volume

Week two adds training volume by increasing either your total sets or repetitions while keeping the same weights you used in week one. This volume increase exposes your muscles to more total work without the technical challenges of heavier loads. You can choose to add one additional set to each exercise (moving from 3 sets to 4 sets) or increase your target repetitions from 10 to 12 reps per set. Most beginners find adding reps easier to manage than adding entire sets, which extends workout duration significantly.

Your week two modifications should follow this structure:

Exercise	Week 1	Week 2 Option A	Week 2 Option B
Bodyweight Squat	3 x 10	4 x 10	3 x 12
Push-Up	3 x 10	4 x 10	3 x 12
Romanian Deadlift	3 x 10	4 x 10	3 x 12
Inverted Row	3 x 10	4 x 10	3 x 12
Plank	3 x 30 sec	3 x 45 sec	3 x 45 sec
Dead Bug	3 x 10	3 x 12	3 x 12

Focus on maintaining the exact same form quality you established in week one despite the increased volume. Your muscles should feel noticeably more fatigued during later sets, but you shouldn’t experience form breakdown or need to reduce weight mid-workout. Complete all three scheduled sessions even if you feel more soreness than week one, as this additional volume creates the adaptation signal your muscles need to grow stronger.

Week 3: Add weight and intensity

Week three introduces heavier loads by adding 2.5 to 5 pounds to weighted exercises while returning to your original set and rep scheme from week one. This weight increase trains your nervous system to recruit more muscle fibers and generate greater force. You’ll perform 3 sets of 10 reps again, but with challenging loads that make the final few repetitions of each set difficult.

Add the minimum weight increment available to you. Use 2.5-pound plates (1.25 pounds per side of a barbell) for upper body exercises or move up to the next dumbbell weight in your gym’s rack. Lower body exercises typically tolerate larger jumps, so you can add 5 to 10 pounds to your Romanian deadlift weight. For bodyweight exercises like squats and push-ups, increase difficulty by slowing your tempo to three seconds down and three seconds up, or add a weighted vest if available.

Week three often feels harder than week two despite less total volume, because your nervous system is adapting to heavier loads rather than just building endurance.

Your workouts might take slightly longer this week as you need extended rest periods between sets to recover from the increased intensity. Stretch your rest to 2 to 3 minutes for exercises that feel particularly challenging, ensuring you can complete all prescribed repetitions with proper form.

Week 4: Deload and recover

Week four reduces your training stress by 10 to 20 percent through either lighter weights or fewer sets. This deload week allows complete recovery from the accumulated fatigue of weeks one through three, letting your body consolidate strength gains. You’ll return to the weights from week one but perform only 2 sets instead of 3, or maintain 3 sets but reduce weight by 10 percent.

Deload weeks feel surprisingly easy, which often tempts beginners to skip them or add extra exercises. Resist this urge. Your muscles grow stronger during recovery periods, not during workouts themselves. Use this lighter training week to focus on perfecting your form, practicing mind-muscle connection, and preparing mentally for your next four-week training cycle. Schedule any demanding life events during deload weeks when possible, as your reduced gym stress gives you more energy for work, social commitments, or travel.

Step 6. Support your training with nutrition

Your nutrition directly determines whether your muscles recover and grow stronger between workouts. You can follow the perfect beginner strength training routine, but without adequate calories and protein, your body lacks the raw materials needed to repair muscle tissue and build strength. Proper nutrition doesn’t require complicated meal plans or expensive supplements. You need to focus on three fundamental principles: eating enough total calories to support training, consuming sufficient protein to rebuild muscle, and timing your meals appropriately around your workouts.

Calculate your calorie needs

Start by determining your daily calorie target based on your current weight and activity level. Multiply your body weight in pounds by 14 to 16 for a maintenance estimate if you’re moderately active with three weekly training sessions. Add 200 to 300 calories above this maintenance level if you want to build muscle, or subtract 300 to 500 calories if fat loss is your primary goal alongside strength training.

Track your food intake using a simple app or notebook for one full week to understand your current eating patterns. Most beginners discover they either eat far less protein than needed or consume more calories than expected from beverages and snacks. This baseline awareness helps you make targeted adjustments rather than overhauling your entire diet immediately.

Hit your protein targets daily

Consume 0.7 to 1 gram of protein per pound of body weight each day to support muscle recovery and growth. A 150-pound person needs approximately 105 to 150 grams of protein spread across meals throughout the day. You’ll find this target easier to reach by including a protein source at every meal rather than trying to eat all your protein in one or two large servings.

Quality protein sources include chicken breast (31 grams per 4 ounces), Greek yogurt (20 grams per cup), eggs (6 grams each), lean beef (25 grams per 4 ounces), and protein powder (20 to 30 grams per scoop). Build each meal around one of these options, then add carbohydrates and vegetables to complete your plate.

Your muscles rebuild primarily during the 24 hours after training, making consistent daily protein intake more important than cramming protein immediately post-workout.

Time your meals around workouts

Eat a balanced meal containing protein and carbohydrates 2 to 3 hours before training to ensure adequate energy during your workout. This pre-workout meal might include oatmeal with protein powder, chicken with rice, or a turkey sandwich. Your body needs digestible fuel that won’t cause stomach discomfort during exercise while providing sustained energy throughout your session.

Consume another protein-rich meal within 2 hours after finishing your workout to support recovery. This post-workout nutrition doesn’t need to happen within a 30-minute anabolic window, but eating something within a few hours helps replenish energy stores and provides amino acids for muscle repair. Simple options include a protein shake with fruit, grilled chicken with vegetables and potatoes, or scrambled eggs with toast.

Step 7. Track progress and stay motivated

Your ability to track progress accurately determines whether you stay committed to your beginner strength training routine beyond the initial four weeks. Most beginners quit not because the program stops working, but because they fail to notice the improvements happening gradually each week. You need concrete data points that show your progress objectively rather than relying on how you feel day to day. Motivation fluctuates naturally, but a solid tracking system creates visible proof of your gains that keeps you moving forward even when enthusiasm dips.

Create a simple tracking system

Record your performance for every workout in a dedicated notebook or smartphone app. Write down the date, exercises performed, weights used, sets completed, and total repetitions for each movement. This detailed log reveals patterns over time and shows exactly where you’ve improved. You’ll see that your week one squat weight now feels easy in week three, or that push-ups you struggled to complete now feel manageable.

Take progress photos from the front, side, and back every two weeks under consistent lighting conditions. Your mirror assessment changes based on your mood and daily bloating, but photos provide objective visual evidence of body composition changes. Wear the same fitted clothing in each photo set and shoot at the same time of day for accurate comparisons.

Recognize non-scale victories

Track improvements beyond weight lifted and body weight lost. Record how your clothes fit differently, whether you climb stairs without getting winded, or if your posture has improved from strengthening your core and back. These functional changes matter more than numbers on a scale or barbell. Your energy levels throughout the day, sleep quality, and confidence in your physical abilities all represent meaningful progress markers that reflect your growing strength.

Your strongest motivation comes from noticing you can do things today that seemed impossible four weeks ago.

Build accountability structures

Schedule your workouts in your calendar like non-negotiable appointments that you wouldn’t skip for minor inconveniences. Treat your training time as seriously as you’d treat a meeting with your boss or a doctor’s appointment. Connect with a training partner who shares your schedule, creating mutual accountability where you both show up because someone else is counting on you.

Share your four-week plan with a friend or family member who will check in on your progress. Tell them your specific goals and ask them to follow up weekly about whether you completed your scheduled sessions. External accountability prevents you from making excuses when motivation runs low.

Additional tips and examples

You’ll encounter situations during your first four weeks that require adjustments to your beginner strength training routine. Understanding how to handle these common scenarios keeps you progressing rather than getting stuck or injured. These practical examples show you exactly how to modify your training when circumstances change or when you need alternatives to the standard program.

Modify exercises for your equipment

Your available equipment shouldn’t stop you from following the program. You can substitute exercises based on what you have access to while maintaining the same movement patterns and muscle groups. A goblet squat using a single dumbbell held at chest height replaces barbell squats effectively, while dumbbell Romanian deadlifts work just as well as barbell versions for beginners.

Here are direct substitutions you can make:

Standard Exercise	Home Alternative	Gym Alternative
Barbell Squat	Goblet Squat (dumbbell)	Leg Press Machine
Barbell RDL	Dumbbell RDL	Cable Pull-Through
Barbell Bench	Floor Press (dumbbells)	Chest Press Machine
Pull-ups	Band-Assisted Pull-ups	Lat Pulldown Machine
Inverted Row	Resistance Band Row	Cable Row

Handle schedule disruptions

Your training week won’t always go perfectly according to plan. When you miss a scheduled workout, simply continue with your next planned session rather than trying to make up lost workouts. If you miss Monday’s workout, train on Tuesday and proceed with Wednesday’s session on Thursday. The 48-hour recovery principle matters more than hitting exact calendar days.

Life events that disrupt multiple consecutive workouts require different handling. Missing three or more sessions means you should restart that week’s plan rather than skipping ahead. Your body loses some adaptation after extended breaks, so picking up where you left off with full intensity risks injury or excessive soreness.

Your program succeeds through consistency over months, not perfection during individual weeks.

Adjust intensity when feeling off

Some training days feel harder than others due to sleep quality, stress levels, or prior activity. You should reduce your planned weight by 10 to 15 percent when you feel unusually fatigued before your workout starts. Completing your session with lighter loads beats skipping entirely or pushing through and risking poor form. Your strength returns to normal levels once you’ve addressed the underlying recovery issue through better sleep, nutrition, or stress management.

Your next steps

You now have everything you need to start your beginner strength training routine today. Pick one of the three training days from your weekly schedule and complete your first workout this week. Set a reminder on your phone for each training session, gather any equipment you need at home or plan your first gym visit, and commit to showing up for all 12 workouts over the next four weeks.

Start with the week one plan exactly as written, focusing on proper form rather than heavy weights. Track every workout in your notebook or app, recording the exercises, weights, sets, and repetitions you complete. Take your before photos today so you’ll have a clear comparison point at the end of week four.

Your success depends on taking action right now rather than waiting for the perfect moment. Download the workout tracking template, schedule your first three sessions, and begin building the strength and confidence you’ve been working toward. Review your nutrition plan and prepare tomorrow’s meals to support your training recovery.

For more training guidance, nutrition strategies, and motivation to support your fitness journey, visit Body Muscle Matters for expert advice from real fitness enthusiasts.