Beginner Weight Training Program

This is a no-frills beginners weight training progam to build a solid foundation of strength, power and muscle. 

A Squats 3 5-8 3 min
Bench Press 3 5-8 3 min
Chin-up 3 1-15 2 min
B Deadlift 1 5 3 min
Overhead Press 3 5-8 3 min
Barbell Row 3 5-8 2 min

Beginner Weight Training Instructions

Frequency of workouts

Perform workout A or B three times a week on nonconsecutive days, for example, workout every Monday, Wednesday, Friday. 

Alternate the workouts between days and weeks, for example, Monday: Workout A, Wednesday: Workout B, Friday: Workout A. The following week would then become Monday: Workout B, Wednesday: Workout A, Friday: Workout B. 

Duration of workouts

Each workout will last approximately 30-40 minutes. 

Workout cycle

Apply the progressive overload approach (increasing the weights used each workout, as you gain strength) for 6-8 weeks, then take one week off for recovery.

Accessory exercises

You can add additional exercises depending on your goals and physical capabilities, such as, barbell curls, calf raise, or stiff-legged deadlift. 

Expectations of the program

If the progam is appropriately followed and combined with a proper diet and adequate sleep, you can expect to see increases in strength and muscle mass.


Always consult your GP before undertaking any form of weight loss, fitness or exercise.