💡 Ready to Start Your Fitness Journey?
Studies show beginners can boost strength by 40% in 12 weeks following a clear progressive plan. Why stay stuck when you can build muscle, master form, and get fit step-by-step?
Get Started
Begin with Weeks 1–2 focusing on mastering bodyweight basics like squats and planks for solid form. Weeks 3–6 introduce light weights to build endurance safely. Weeks 7–10 ramp up progressive overload with barbell lifts to grow strength. Finally, Weeks 11–12 emphasize recovery and mobility through yoga and foam rolling to lock in gains and prevent injury.
How Does Beginner Progress Work in 4 Phases?
- Just do itBeginner Progression：Form + Endurance + Strength + RecoveryLearn More DetailsPhase 1 builds foundational form and activation with bodyweight squats, knee push-ups, and planks. Phase 2 develops muscle endurance using goblet squats, dumbbell rows, and overhead presses. Phase 3 increases strength via barbell squats, Romanian deadlifts, and bench presses. Phase 4 focuses on mobility and rest through yoga and foam rolling, ensuring sustainable fitness progress.
Beginner Progress Plan Cheat Sheet
| Phase | Duration | Key Exercises | Goal |
|---|---|---|---|
| Foundation | Weeks 1–2 | Bodyweight squats, knee push-ups, planks | Master form & activation |
| Build | Weeks 3–6 | Goblet squats, dumbbell rows, overhead press | Build muscle endurance |
| Overload | Weeks 7–10 | Barbell squats, Romanian deadlifts, bench press | Gain strength |
Which Beginner Phase Will You Start Today?
A.Foundation (Weeks 1–2)
B.Build Endurance (Weeks 3–6)
C.Progressive Overload (Weeks 7–10)
D.Recovery & Mobility (Weeks 11–12)
Pick one and share your progress! 💪🔥