Choosing your starting weightEmerging evidence
Warm up, then pick a weight you think you could lift about 10 to 12 times at most. Do the bottom of the rep range (for 8 to 12, do 8) and ask: how many more could I have done with good form? Two or three more: that is your weight. Five or more: go up one step next set. None or one: go down one step.
For bodyweight moves, choose the version (the easier or harder option on each move's page) where you reach the bottom of the rep range with 2 or 3 reps to spare.
In the first two weeks, stop each set with 3 or 4 reps to spare. Most people misjudge how many reps they have left by about one, and you are still learning the movements.
Sources 1, 2, 3
Progressing week to week: double progressionEmerging evidence
Each exercise has a rep range, such as 8 to 12. Keep the weight the same and add reps, set by set and session by session, while still stopping 1 to 3 reps short of failure.
When every set reaches the top of the range, add the smallest weight step you have (roughly 2 to 10%, smaller jumps for the upper body and small muscles) and go back to the bottom of the range. Adding reps and adding weight both work; this rule uses both.
With body weight, add reps, then slow the lowering, then move to the harder option. If a lift stalls for 2 or 3 sessions, hold the weight, check your sleep and food, and consider a lighter week.
Sources 4, 3, 1
How hard each set should feelStrong evidence
You do not need to train to failure. Stopping 2 or 3 reps short, often written as 2 to 3 reps in reserve (RIR), gives similar results for most people.
Big compound lifts stay at 2 to 3 reps in reserve; the last set of small isolation moves, such as raises and curls, can go to 0 to 2.
Sources 1, 5
Rest between setsEmerging evidence
Heavy compound lifts in sets of 5 to 8 (squat, deadlift, bench press, overhead press, chin-up): 2 to 3 minutes. Other compound lifts in sets of 8 to 12: about 90 seconds to 2 minutes. Isolation moves such as raises, curls, extensions and calf raises: 60 to 90 seconds.
For muscle growth, resting more than about a minute gives a small advantage, with no clear extra gain past about 90 seconds. For strength the evidence on rest is mixed: 1 to 2 minutes is enough for beginners, and trained lifters may do better with longer rests on heavy lifts.
Short on time? Pair two moves that do not compete, such as a press with a row or a leg move with a core move, and rest after the pair. Supersets like this roughly halve session time while keeping the sets.
Sources 6, 7, 1, 8
Lighter weeks (deloads)Mixed evidence
Not compulsory, especially for beginners. Take one in week 7, as planned here, or sooner if your performance drops for two sessions in a row and you feel run down or achy: same days, same exercises, about half the sets, and weights that feel easy (4 or more reps in reserve). Then restart at your previous weights.
Deloads are common practice: in a survey of competitive strength and physique athletes they lasted about a week, roughly every 5 to 6 weeks. Direct evidence is thin. In the one trial, a full week off mid-programme did not change muscle growth but slightly reduced strength gains, so a lighter week looks better than a week off if strength matters. Whether recreational lifters benefit has not been tested.
Sources 9, 10, 11
Warm-up and cool-downEmerging evidence
Warm up with 3 to 5 minutes of easy movement, the moves listed at the start of each session, then 1 or 2 lighter sets of the first lift. A short warm-up specific to the exercise is enough.
The cool-down is optional. Its stretches are there for comfort and flexibility; they do not add strength or muscle.
Source 8
Missed days, soreness and when to stop
Missed a session? Do the next one in the order rather than doubling up. Muscle soreness for a day or two after a new exercise is common and fades as you repeat it.
Stop and get medical help for chest pain or pressure, unusual breathlessness, dizziness or fainting. If a joint pain is sharp, gets worse during a set or lingers into the next day, swap to the move's easier option, and see a clinician if it persists.
WHO notes that people without contraindications generally do not need medical clearance before light or moderate activity. If you have a heart, lung or metabolic condition, are pregnant, or have osteoporosis with fractures, ask your clinician first.
Source 12