A beginner strength plan for three days a week

A three-day full-body plan gives beginners frequent practice without requiring daily gym visits. Each session can include a squat, hinge, push, pull, carry and core exercise.

Start with two or three sets and leave several good repetitions in reserve. Add a little weight or one repetition only when technique remains controlled across all sets.

Recovery days are part of the plan. Record the exercises, sleep well and resist the urge to replace the programme every week.