Strength Training for Beginners: Your First 2 Weeks
Two short workouts a week, six moves, and one simple rule for picking your weights.
How to do it
- Do 2 workouts a week, with at least one day off in between.
- Do all six moves in each workout: 2 sets in week 1, 3 sets in week 2.
- The weight rule: stop each set with 2 reps left. If you could do 5 more, go heavier next time.
The moves
1. Kickstand Squat
Sets and reps: 2 to 3 × 10 each side
Cue: Most of your weight on the front foot.
2. Dumbbell Deadlift
Sets and reps: 2 to 3 × 10
Cue: Hips back, weights close to your legs.
3. Knee Push-Up
Sets and reps: 2 to 3 × 8
Cue: Hips in line with your shoulders.
4. Dumbbell Row
Sets and reps: 2 to 3 × 10 each side
Cue: Pull toward your hip.
5. Seated Shoulder Press
Sets and reps: 2 to 3 × 10
Cue: Ribs down, press straight up.
6. Dumbbell Hip Thrust
Sets and reps: 2 to 3 × 12
Cue: Pause at the top.
These are general training guidelines. Stop any move that hurts.
Demos by SwipeHealth AI coaches.