Almost every beginner program is built on the same five movement patterns. Learn these and you can follow any plan.
- Squat. Sitting down and standing back up. Start by squatting to a chair and standing up without using your hands.
- Hinge. Bending at the hips with a flat back, like picking something up off the floor the right way. This is the move people get wrong most, and it's where backs get hurt.
- Push. Push-ups, starting against a wall or kitchen counter, then dumbbell presses.
- Pull. Rows with a resistance band or a dumbbell.
- Carry. Walking while holding something heavy in each hand. Simple, and it works your whole body.
How much to do
Two or three sets of 8 to 12 reps of each move, with a weight you could lift a couple more times when you stop. Rest a minute or two between sets.
Form first
Use a light weight, or none, until the move feels smooth and controlled. If something hurts (sharp pain, not just effort), stop.
This is where a trainer working beside you pays for themselves. A few Sessions where someone watches your hinge and your squat, fixes them on the spot and picks your starting weights saves you months of doing it wrong, or an injury.