Beginner Lifting Checklist

A print-ready checklist for new lifters covering Workout, Diet, and Recovery fundamentals.

Use this list to set your baseline. Check off each item as you build the habits that make strength progress predictable.

Workout checklist

  • Train 3 days per week on non-consecutive days.
  • Pick a novice program and run it for at least 12 weeks.
  • Track every session (weights, reps, and notes).
  • Learn bracing and bar path for the squat, bench, and deadlift.
  • Warm up with 2-3 lighter sets before work sets.
  • Add small weight jumps each session while form stays solid.
  • Keep rest periods consistent (2-4 minutes on main lifts).

Diet checklist

  • Eat protein at every meal (a palm-sized portion minimum).
  • Fuel training days with carbs around workouts.
  • Drink water throughout the day, not just during training.
  • Plan 2-3 go-to meals you can repeat without stress.
  • Adjust portions slowly if your weight is not moving.
  • Include vegetables or fruit at least twice per day.

Recovery checklist

  • Sleep 7-9 hours per night when possible.
  • Keep a consistent bedtime and wake time.
  • Take at least one full rest day each week.
  • Walk or stretch lightly on off days to stay loose.
  • Manage soreness by reducing load, not skipping weeks.
  • Track energy and stress to avoid pushing into burnout.

Next steps