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Strength Training

Get Stronger, Lift by Lift.

Progressive strength programs built on five movement patterns — for home and gym alike.

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Featured Strength Training Workout

Beginner · 40 min · Dumbbells or barbell

Squat, push, hinge, pull, carry — the five patterns that build total-body strength.

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Popular strength training
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Workout Plans

3-Day Full-Body PlanThe classic beginner strength split.View Plan 4-Week Progressive PlanAdd load weekly with built-in deload.View Plan

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Strength Training Guide

Strength Training Basics, Simply Explained

Sets, reps, rest and progression — everything a beginner needs before touching a barbell.

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About Strength Training

Strength is built with boring consistency: a few key lifts, a little more load over time, and honest tracking. Five patterns — squat, hinge, push, pull, carry — cover the whole body.

Train each pattern one to two times weekly, rest 48 hours between hard efforts on the same muscles, and write down every session.

Strength Workout FAQ

How many days should beginners lift?

Two to three full-body days per week. More frequency helps once recovery keeps up.

How many sets and reps for strength?

Three to five sets of five to eight reps on main lifts, with two to three minutes of rest.

Dumbbells or barbells first?

Dumbbells teach control safely at home; barbells allow heavier loading later. Both build strength.

When should I add weight?

When you complete all sets and reps with good form two sessions running, add the smallest increment.

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