Free Strength Training Program for Beginners

Jason Sweet
Oct 31
2 min read

Program 1 — Dumbbells Only

Movements: Goblet Squat, DB Bench Press, DB RDL Load tip: Pick weights that leave ~2 reps “in the tank” on each set. When you hit the top of the rep range with good form, bump the weight a little next time.

3x per week - Mon/Wed/Fri works well (all 3 lifts each training day):

Week 1: 3×8 each
Week 2: 3×10 each
Week 3: 4×8 each (slightly heavier than Week 2)
Week 4: 4×10 each (same weight as Week 3 if quality holds; increase only if reps feel solid)

Form cues (quick):

Goblet Squat: Elbows under the bell, chest tall, sit between your knees, full foot on the floor.
DB Bench Press: Shoulders down/back, wrists stacked over elbows, smooth touch to chest.
DB RDL: Soft knees, hinge at hips, flat back, dumbbells track close to legs, pause briefly mid-shin.

Program 2 — Bodyweight Only

Movements: Push-Ups, Sit-Ups or Plank (choose one per session), Bodyweight Hinge (Glute Bridge). Scale push-ups by using an incline (bench/table) or knees; scale sit-ups by hugging elbows to thighs; scale planks by elevating hands.

3x per week - Mon/Wed/Fri works well (all 3 movements each training day):

Week 1:
- Push-Ups 3×6–8
- Sit-Ups or Plank 3×10–12 or 3×20–30s
- Glute Bridge 3×12–15
Week 2:
- Push-Ups 3×8–10
- Sit-Ups or Plank 3×12–15 or 3×30–40s
- Glute Bridge 3×15
Week 3:
- Push-Ups 4×8–10
- Sit-Ups or Plank 4×12–15 or 4×30–40s
- Glute Bridge 4×12–15 (add a 1-sec pause at top)
Week 4:
- Push-Ups 4×10–12
- Sit-Ups or Plank 4×15–20 or 4×40–60s
- Glute Bridge 4×15 (optional single-leg: 3×8–10/side)