“The Perfect Beginner Strength Routine (Backed by Science)”

Starting with strength training can feel overwhelming — too much information, too many opinions, and too many “influencer workouts” that only confuse beginners. In this video, I break down the perfect beginner strength routine, fully backed by science, so you can build muscle, get stronger, and train with confidence from day one.
This routine is based on the fundamentals proven by research: full-body training, progressive overload, proper technique, and consistent weekly volume. No fluff, no unnecessary exercises — just what works.
💥 In this video you’ll learn:
• The science behind beginner strength training
• Why full-body workouts are superior for beginners
• The exact exercises you should start with
• How many sets, reps, and rest you need
• How to progress every week safely
• What beginners should avoid at all costs
• What results to expect in the first 4–12 weeks
• How to eat, recover, and build good habits
🏋️ The routine includes:
• Squats
• Romanian deadlifts
• Bench press or machine chest press
• Rows or lat pulldowns
• Shoulder press
• Optional isolation work (biceps, triceps, delts)
📌 Why this routine works:
Backed by studies from ACSM, Brad Schoenfeld, and resistance training research showing that beginners improve fastest when they train full-body 2–3× per week with simple, repeatable exercises.
If you follow this routine for 8–12 weeks, you WILL get stronger, improve your technique, and set the foundation for long-term progress.
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