Lifting · 1 min read · Updated
Picking your first lifting program
The best beginner program is simple, full body, 2 to 4 days a week, and one you'll actually follow. Here's how to choose.
There are thousands of programs out there. For a beginner, most of them work, and the "perfect" one matters way less than sticking to one for a couple of months.
What a good first program has
- Full-body workouts, 2 to 4 days a week.
- A handful of big movements: a squat, a hinge (like a deadlift or hip thrust), a push, a pull, and some core.
- Clear sets and reps, with a simple rule for when to add weight.
- Workouts under an hour.
Match it to your life
Only have dumbbells at home? Pick a dumbbell plan. Can only make it twice a week? A full-body plan still gets results. Get Set Up asks you these questions and picks one from Gainsville's plans.
Give it time
Run it for at least 8 to 12 weeks before switching. Program hopping every two weeks is the number one way beginners stall.
When to move on
When you're adding weight less often and have trained steadily for 6 to 12 months, a split like upper/lower or push-pull-legs is a natural next step.