Starting to lift can feel like walking into a room where everyone knows the rules but you. The good news: the rules are simple, and every strong person in the gym started with an empty bar.
The six moves to learn
- Squat: goblet squat with a dumbbell
- Hinge: Romanian deadlift
- Push: press-up or dumbbell bench press
- Pull: dumbbell or cable row
- Lunge: split squat
- Carry: farmer’s walk
Do two or three sets of eight to ten reps of each, three times a week. Write down the weight. When the last set feels easy, add a little next time.
What to expect
You will feel stiff for the first week and stronger by the third. Most beginners add weight to every lift every week for the first few months.
