Start here
If you're just starting out, this is your next right step.
Strength Progression exists to save you years of wasted time in the gym. Start with the Beginner Lifting Checklist, then pick a novice program that matches your schedule and recovery.
Step 1
Read the Beginner Lifting Checklist
A clean, printable walkthrough that covers Workout, Diet, and Recovery in one place.
- Workout: simple session structure and lift checklists you can repeat.
- Diet: a short list of habits that keep strength gains moving.
- Recovery: sleep, rest days, and soreness cues that keep you progressing.
Step 2
Pick a beginner program
Choose a plan you can run consistently for 12 weeks. These two are proven, simple, and easy to track.
Starting Strength
3x/week full-body linear progression.
GZCLP
3-4 days/week with a simple tier system.
Simple rules
- Train 3 days per week? Pick a full-body novice program.
- Want a bit more volume? Choose a 3-4 day linear progression template.
- If you miss sessions often, scale down and stay consistent.