New to lifting? This step-by-step guide covers everything from choosing exercises to building your first program.
Master the squat, hinge (deadlift), push (bench/overhead press), pull (row/pull-up), and carry. These compound movements train every major muscle group.
Practice movement patterns with no weight or very light weight for 1-2 weeks. Focus entirely on form before adding load.
Follow a structured 3-day full-body program. Avoid creating your own program as a beginner — use FitFlow's Beginner Strength plan instead.
Add 2.5-5 lbs to upper body lifts and 5-10 lbs to lower body lifts each session. FitFlow tracks this automatically and prompts increases.
Sleep 7-9 hours, eat adequate protein (1.6-2.2g/kg), and rest 48 hours between training the same muscle groups.
Log every workout in FitFlow to monitor progress. Review strength charts weekly to ensure consistent progression.
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