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Your first strength plan: 3 days a week

Want to start strength training and know what to do next? Here is a simple full-body week. Repeating the same exercises helps you learn the technique and notice when you are ready to progress.

This is a sample starting point for a healthy adult, not individual rehabilitation or a plan generated by Arnoldek. You need a mat and a dumbbell or resistance band for rows. If you have an injury, a health condition or doubts, ask a qualified professional whether these exercises suit you.

Your first week

On Monday, Wednesday and Friday, do the five exercises below in the same order. Keep Tuesday and Thursday free of strength training; choose a walk or rest at the weekend depending on fatigue. Move the days to suit your schedule, leaving a rest day between sessions. Miss the third session? Continue on your next planned day instead of squeezing two sessions together.

  • Monday Β· full body
  • Wednesday Β· full body
  • Friday Β· full body

What to do in each session

Start with a few minutes of easy movement, then rehearse each exercise without weight or with an easier variation. The list shows working sets after this warm-up. A set is one group of repetitions; finish both sets before moving to the next exercise.

Rest for about 1–2 minutes between sets, longer if you are still out of breath. Choose a difficulty that leaves roughly two good repetitions in reserve. If your technique breaks down earlier, reduce the weight or repetitions. One set of each exercise is enough while first learning the movements.

Choose just one exercise from each row. A swap is not an identical movement or difficulty: choose it for your equipment and the technique you can manage. Follow the links for descriptions and technique in the catalog.

  1. 1.Bodyweight squat

    Sets and repetitions: 2 Γ— 8–12

    Possible swap: Goblet squat

    Start with bodyweight and a comfortable range; add a dumbbell once you have learned the movement.

  2. 2.Push-up

    Sets and repetitions: 2 Γ— 8–12

    Possible swap: Kettlebell floor press

    Make push-ups easier by placing your hands on a stable raised surface. For a single-arm press, perform the repetitions on each side.

  3. 3.Dumbbell row

    Sets and repetitions: 2 Γ— 8–12 per side

    Possible swap: Resistance band row

    Train both sides with the dumbbell. For a two-arm band row, count 8–12 in total; secure the band safely.

  4. 4.Glute bridge

    Sets and repetitions: 2 Γ— 8–12

    Possible swap: Romanian deadlift

    Start with the bridge. A loaded deadlift is a more technical alternative; have someone check your hip hinge first.

  5. 5.Dead bug

    Sets and repetitions: 2 Γ— 6–8 per side

    Possible swap: Plank

    Move slowly and only as far as you can keep your trunk steady. For the plank, start with 2 Γ— 15–20 seconds instead of repetitions and keep breathing.

When to progress and what to record

Record the variation, weight and actual repetitions in every set. For example, 10 and 9 tells you more than just β€œdone”. Next time, try adding one good repetition first; you do not have to improve every session.

Once you can reach the upper limit in both sets with repetitions in reserve and consistent technique for two sessions in a row, try the smallest available weight increase or a slightly harder variation. Return to the lower end of the repetition range. For dead bugs, first slow down and improve control; for planks, extend the hold slightly. Change only one thing at a time.

Example: squats at 12 + 12 twice in a row with good control β†’ a light dumbbell β†’ back to 8 + 8. If you cannot reach the lower end with good form, the step was too big. Go back one step.

Recovery is part of the plan

Leave time to recover between strength sessions. Regular sleep, everyday meals and fluids help; a rest day can include an easy walk. Mild muscle soreness can happen, but pain is not a measure of success. If you feel very tired, shorten, lighten or postpone the session.

Do not train through sharp pain, joint pain or dizziness: stop and address the cause. Discuss persistent symptoms with a healthcare professional. Ask someone to demonstrate unfamiliar technique rather than forcing yourself to hit the numbers.

What about meals between sessions?

It helps to choose everyday meals in advance and have the ingredients at home. Plan cooking and shopping alongside your training days. Berticka has a practical guide to getting started:

Simple meal planning for beginners

Want a plan for your equipment?

Arnoldek can build workouts around your goal and available equipment. The help page explains exercise selection and workout tracking.

How planning works in Arnoldek

Sources behind this guide

ACSM emphasizes training the major muscle groups at least twice a week and tailoring the load to the individual; reaching complete muscle failure is not required. The NHS recommends starting gradually and building up repetitions. The schedule, exercises and progression steps above are a practical example, not a universal prescription from these organizations.