What is a recommended resistance training program for a beginner?

Weekly Resistance Training Program for Beginners

For a beginner, perform resistance training 2 days per week on non-consecutive days, completing 1 set of 8-12 repetitions for 8-10 exercises covering all major muscle groups, using moderate controlled speed (3 seconds concentric, 3 seconds eccentric) through full range of motion. 1

Training Frequency and Timing

• Schedule resistance training on 2 non-consecutive days per week (e.g., Monday and Thursday, or Tuesday and Friday) to allow at least 48 hours recovery between sessions 1, 2
• Perform resistance training after any aerobic/cardio component to ensure adequate warm-up 1
• Each complete resistance session can be accomplished in 15-20 minutes 1

Exercise Selection: Target All Major Muscle Groups

Your resistance training days should include at least one exercise per major muscle group 1:

Upper Body Exercises

• Chest press (chest/pectorals) 1
• Shoulder press (deltoids) 1
• Pull-down or row (upper back/lats) 1
• Biceps curl (front of upper arm) 1
• Triceps extension (back of upper arm) 1

Core Exercises

• Abdominal crunch/curl-up (abdominals) 1
• Lower-back extension (erector spinae) 1

Lower Body Exercises

• Leg press or quadriceps extension (front of thigh) 1
• Leg curls (hamstrings/back of thigh) 1
• Calf raise (calves) 1

Sets, Repetitions, and Intensity

• Perform 1 set per exercise during the initial training period, as single-set programs provide nearly the same strength improvements as multiple-set programs for beginners while being more time-efficient and promoting adherence 1
• Complete 8-12 repetitions per set for healthy sedentary adults under 50-60 years of age 1
• Select a weight/resistance that allows you to complete the prescribed repetition range with moderate difficulty—you should be able to finish all repetitions with good form but feel challenged by the last 1-2 repetitions 1

Movement Execution and Breathing

• Perform each repetition at a moderate to slow controlled speed: 3 seconds for the lifting (concentric) phase and 3 seconds for the lowering (eccentric) phase 1
• Move through the full range of motion for each exercise 1
• Breathe properly: exhale during the exertion/lifting phase and inhale during the lowering/relaxation phase to avoid breath-holding and straining (Valsalva maneuver) 1
• Alternate between upper and lower body exercises to allow adequate rest between muscle groups 1

Progressive Overload Strategy

• Increase the weight/resistance by 2-10% when you can perform 1-2 repetitions over the desired number (13-14 reps) on two consecutive sessions 3
• Without progressive overload, strength gains will plateau 2
• After 6-12 weeks of consistent training, you may progress to 3 days per week if time permits and recovery allows 1

Exercise Order for Maximum Efficiency

• Sequence exercises from large muscle groups to small muscle groups (e.g., leg press before calf raises, chest press before triceps extensions) 4
• Perform multiple-joint exercises before single-joint exercises (e.g., chest press before triceps extension) 4
• Place exercises of highest priority first in the sequence, as repetition performance and total volume are greater when an exercise is performed at the beginning of a session 4

Rest Periods

• Rest 2-3 minutes between sets when performing multiple exercises 2
• The alternating upper/lower body exercise pattern naturally provides rest for muscle groups 1

Flexibility Component

• Incorporate stretching 2-3 days per week for major muscle groups (quadriceps, hamstrings, chest, back, shoulders) 1
• Hold static stretches for 15-30 seconds, repeating 2-4 times per muscle group 1
• Stretching is most effective when muscles are warmed through light aerobic activity first 5

Common Pitfalls to Avoid

• Never use weights so heavy that you cannot complete the prescribed repetitions with proper form—this increases injury risk and reduces effectiveness 1
• Avoid breath-holding during lifts, which can cause dangerous blood pressure spikes 1
• Do not train the same muscle groups on consecutive days—allow at least 48 hours recovery 1, 2
• Do not skip the warm-up—perform resistance training after aerobic activity or a dedicated warm-up 1

Sample Weekly Schedule Integration

Monday (Resistance Training Day):

• 5-10 minutes light cardio warm-up
• Resistance training circuit (15-20 minutes): Leg press → Chest press → Leg curls → Pull-down → Calf raise → Shoulder press → Abdominal crunch → Biceps curl → Lower-back extension → Triceps extension
• 10-15 minutes stretching

Thursday (Resistance Training Day):

• Same structure as Monday

This evidence-based approach from the American Heart Association and American College of Sports Medicine provides the foundation for safe, effective strength development in beginners 1.