If you've never lifted weights, here's how to start safely. No gym required for the first 4 weeks.
Week 1–2: bodyweight only
Squats, push-ups (knee or full), reverse lunges, glute bridges, plank. 3 sets of 8–12 reps each, 2–3 times a week. Learn the movement pattern first.
Week 3–4: add resistance
Resistance bands or a pair of dumbbells (5–8 kg). Same movements, plus rows and shoulder presses. Same volume.
Week 5+: progressive overload
Either more weight, more reps, or harder variation. Track sessions in your phone. Small progressions weekly add up over months.
When to involve a coach
First time doing barbell squats or deadlifts — yes, get hands-on coaching. Even 2 sessions with a trainer prevents bad habits that linger.
