Why start with full body
A full-body routine trains all the big muscle groups every session. For beginners that has two advantages: you practise each movement more often, and if you miss a day no muscle goes untrained all week.
With three sessions a week and a rest day between them (for example Monday, Wednesday and Friday) your body has time to recover.
The routine: two alternating sessions
Alternate session A and B: week 1, A-B-A; week 2, B-A-B. Do 3 sets of 8 to 12 reps on each exercise, except the plank.
| Session A | Session B |
|---|---|
| Squat or leg press | Romanian deadlift with dumbbells |
| Bench press or dumbbell press | Dumbbell shoulder press |
| Dumbbell or cable row | Lat pulldown or assisted pull-ups |
| Lunges | Hip thrust or glute bridge |
| Plank (3 × 20-40 s) | Side plank (3 × 20-30 s per side) |
A rough guide. If you have an injury or a health condition, talk to a professional before you start.
How much weight to use
Pick a weight you can lift for all the reps with good technique and with one to three reps left in the tank. If the last set feels easy, the weight is light; if you can’t reach 8 reps, it’s heavy.
Rest one to two minutes between sets. Before you start, warm up with 5 to 10 easy minutes and one or two light sets of the first exercise.
How to progress: add weight gradually
Improvement comes from doing a little more over time. A simple way is double progression:
- Keep the same weight until you complete 3 sets of 12 reps with good technique.
- Then add the smallest amount you can (the smallest plate) and start again at 8 reps.
- If you can’t add weight one week, that’s fine: repeat it and work on technique.
Log everything
Without writing down weight and reps it’s very hard to know whether you’re progressing. A notebook works; an app gives it to you in order, with the rest timed and your progress in view. In FierFit Gym you build your routine with exercises with video and log each set, from the Apple Watch too.
Common beginner mistakes
- Changing routine every week: keep the same one for at least 6 to 8 weeks to see progress.
- Adding weight too fast and losing technique.
- Skipping the warm-up.
- Not resting: muscle recovers between sessions, not during them.
Frequently asked questions
How many days a week should a beginner train?
Three full-body days with a rest day between sessions is a very common base. You can start with two if your schedule doesn’t allow more.
How many sets and reps should I do?
A simple starting point is 3 sets of 8 to 12 reps per exercise, with 1 to 2 minutes of rest between sets.
Does the same routine work for men and women?
Yes. The principles (technique, progression and consistency) are the same; what changes is the weight each person starts with.
When should I change my routine?
When for several weeks you can no longer improve weight or reps, or after 6 to 8 weeks on the same one. Not before.
Keep reading
More guides
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- Gym app for Apple Watch: what you can do from your wrist →
- How to track your supplements and never miss a dose →
- When to take creatine: timing, dose and loading phase →
- How much protein per day you need for your weight and goal →
- Supersets, drop sets and myo-reps: what they are and when to use them →