Exercise plan for beginners

The plan that’s actually survivable for someone who hasn’t worked out in 2 years. Start here.

The biggest mistake beginners make

Going too hard too fast.

You join the gym, you’re motivated, you train 6 days in the first week. You’re sore. You’re tired. By week 3, you stop going.

This is the standard beginner trajectory. The problem isn’t the gym — it’s the volume and the unrealistic schedule.

Start with less than you think you need. The goal in month one is building the habit, not maximising effort.

The 3-day full body routine

Three days a week. Not more. Full body each session.

Session A

  • Squat: 3 sets × 8 reps
  • Incline dumbbell press: 3 sets × 8 reps
  • Bent-over row: 3 sets × 8 reps
  • Plank: 3 × 30 seconds

Session B

  • Romanian deadlift: 3 sets × 8 reps
  • Overhead press: 3 sets × 8 reps
  • Lat pulldown: 3 sets × 8 reps
  • Walking lunges: 3 sets × 10 each leg

Alternate A and B. Monday A, Wednesday B, Friday A. Next week: Monday B, Wednesday A, Friday B.

That’s it. No complicated splits, no 20-exercise days.

How to add weight and progress

Every week, try to add a small amount of weight to each lift — 2.5kg for lower body, 1–2kg for upper body.

If you fail to complete all your reps with good form, stay at the same weight the next session. Don’t add weight if your form breaks down.

Progress is not linear. Some weeks you’ll add weight to everything. Some weeks nothing moves. Both are normal.

The key metric in month one is not weight lifted — it’s sessions completed. Track whether you showed up, not how much you lifted.

What to track — and what not to

Track: sessions completed, weight used per exercise (so you know what to beat next time), how you felt

Don’t track: bodyweight every day (it fluctuates too much and will mess with your head), exact calories in the first month, how you look in the mirror

Take a photo on day 1 and day 90. Don’t look in the mirror obsessively between those dates.

What my own first 3 months looked like

I started with near-zero gym knowledge. I picked five exercises I understood, watched YouTube form videos for each, and went three times a week.

The first month I felt nothing. The second month I started to feel stronger. The third month I started to see changes.

The compound effect of showing up is real, but it’s slow. The people who quit in week 4 never get to see it. The people who stick to month 3 become people who train for the rest of their lives.

The takeaway

Three days a week, full body, simple compound movements. Add weight gradually. Track sessions, not the mirror. The first 90 days are about building the habit — everything else comes after.

Building something? Follow me on Instagram and Twitter — I document everything.