How to start working out for beginners

Author: Zane Fishel

Linear progression programs are fantastic starting points for beginners or any lifter looking for a new fresh routine.

With linear progression you slowly increase the max weight every week; usually by 5 pounds. This program consists of a rep scheme of either 3x5 or 3x8.

So here's how it works. For example, for bench press, you would start at 135 pounds (or a weight you can succeed with but struggle to get all 8 reps) and do 3 sets of 8 reps or 3 sets of 5 reps. Then the next week you would add 5 pounds making it 140 pounds per set.

Over a 24 week period of linear progression and only adding 5 pounds each week, your bench would be up over 200%!

If you fail a week do the same weight until you succeed...if you're still unable to, drop it 10 % and go again. The most important part is to never give up!

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