Beginner Resistance Training: Build Strength, Muscle, and Consistency with Just 2 Days a Week
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Start resistance training with confidence. Learn the effective dose to start with, how to structure your workouts, and tips to stay consistent
There’s so much information available now on how to exercise in the gym, as well as strong opinions on what you should and shouldn’t do. Honestly, it’s overwhelming.
The reality is that most of this information is just noise when you’re first starting out. There are really only three things that you need to get going:
The minimum dose required to get some results
The structure of your workouts, and how they fit into your schedule
Enjoying what you do enough to keep doing it
In this article, I’ll go through all three of these essential items for starting resistance training.
The minimum effective dose
There is a concept in resistance training referred to as the “Minimum Effective Dose”. This simply means how much work needs to be done for the body to adapt in some way, which is usually the goal of training—whether it’s improving strength, building muscle, or losing fat.
Whether your goal is improving strength, building muscle, or losing fat, the key components of your plan and your minimum effective dose of each component might be slightly different. However, when you are just starting out as a beginner, although you may want to tend in a particular direction, the nature of being a beginner is that you get some of each result just by nature of starting to train. This is supported by research highlighting that beginners experience adaptations (results from training) and general physical improvements with relatively low training volumes. In easy terms: you’ll get results by starting with 2 basic weights sessions per week.
Therefore, rather than very specific workout structures (because you’re going to improve anyway just by starting in the weight room), the more important focuses for beginners are:
Avoiding injury by training in a sensible way, not too hard too fast
Learning the technique of each exercise and understanding the gym environment
Maintaining consistency by developing the habit of training
Enjoying your training so that it is sustainable
Key Terms
Set/Sets: A group of repetitions completed consecutively. E.g., 8 pushups = 1 set.
Repetition/Rep/Reps: A single performance of an exercise. E.g., 1 pushup = 1 rep.
Periodisation: The structured planning of training across time (weekly, monthly, yearly).
You don’t need a complex set-and-rep scheme to start. Here’s what you need to know to address the goals above:
Avoiding injury: not too many reps, not too many sets, moderate weights. A rough guideline here is to train each body part 2-4x/week, with 2-4 sets, of 8-12 repetitions. This will vary depending on what kind of background you are coming from (sporting, sedentary, etc), but the key variable is how quickly you increase the amount of activity you do + the total amount. So, start on the lower end of these recommendations, build up gradually, and keep things moderate in the initial stages.
Learning the techniques: enough repetitions that you get consistent practice without fatigue getting too far into the way, but not so few repetitions that you get no benefit. 2-4 sets of 8-12 repetitions is definitely enough to achieve this purpose.
Maintaining consistency: keep the same workout for at least the first 4 weeks to keep things simple, and help you develop some routine with your training
Enjoy your training: pick exercises that are easy enough for you to understand and complete initially, find a training environment that fits your schedule and feels like it supports your goals, consider training with a friend or instructor or in group classes so that you have some support and energy around you if that’s what you prefer.
A Tip for Those Who Want More specifics
If you want to be more specific about training initially for strength, muscle gain, or fat loss, remember this:
Work Volume: Aim for, or build up to, at least 10 sets per body part per week initially. Ensure importantly each muscle is trained at least 2 days per week (Schoenfeld et al., 2019).
Work Intensity: Train to around 6/10 difficulty—where the last few reps are challenging but still manageable.
And regarding which exercises to choose, focus on major muscle groups initially:
For the chest/shoulders, back, quads, and hamstrings, aim for 3 exercises per week per muscle group.
Smaller muscle groups (arms, calves, glutes, abs) can be included as needed based on your goals (see the templates later on in this article.
In Summary:
- Your minimum effective dose is likely to be training each body part 2-4x/week, with 2-4 sets, of 8-12 repetitions
- You will likely need 3 exercises for the chest/shoulders, back, quads and hamstrings. Any additional body parts (arms, calves, glutes, abs) can be added into this depending on your preferences.
- For additional information, aiming to complete 10 sets per week per body part, and training to a difficulty of 6-7/10 on each exercise, is a good starting point
- You should aim for consistency in your workout either day to day (i.e: doing the same workout each time you hit the gym) or using the same set of workouts each week (i.e: having 3 workouts and performing each one a single time each week), see more on this in the next section
The structure of your workouts
Next, we can consider that if the minimum number of days needed per week, as a beginner, is 2, we need to see how your workouts would be structured over these two days.
Further than that, some people may want to exercise more, or be slightly beyond the true beginner stage and want to train more often (3-4x/week), so I’ve included some examples for that as well depending on how many days you intend to train.
The workout examples are written like this:
Day (x) - Body Region (upper/lower/full)
Body Part: # Sets (example exercises, you would typically only pick one exercise from this list for all of the sets suggested, unless otherwise specified)
Remember, all exercises will be done to roughly 8-12 repetitions per set, and around 6/10 difficulty.
Oh, and regarding warm up, initially your body need only be physically warm and heart rate slightly increased (3-5 minutes of moderate cardio should do the trick). From there, performing a light set of the exercise you are about to start should prepare the muscle groups you are about to use.
(RE: Warmups There is a time and place for more complex warm ups, I’ll have to write about that at another time. Your specific circumstances may vary, this recommendation is general only for otherwise healthy beginners starting at low to moderate intensities)
🟢 2 Days/Week – Full Body
Day 1 – Full Body A
Chest/Shoulders: 3 sets (DB Bench Press, Incline Chest Machine, Pushups)
Back: 3 sets (Lat Pulldown, Dumbbell Row, Assisted Pull-up)
Quads: 3 sets (Goblet Squat, Leg Press, Split Squat)
Hamstrings: 3 sets (Romanian Deadlift, Hamstring Curl Machine, Glute Bridge)
Optional Add-ons:
Glutes: 2–3 sets (Glute Bridge, Hip Thrust, Cable Kickback)
Abs: 2–3 sets (Deadbug, Cable Crunch, Side Plank)
Day 2 – Full Body B
Chest/Shoulders: 3 sets (Incline DB Press, Machine Chest Press, Dips)
Back: 3 sets (Seated Row, Band Pull Aparts, Chin-up)
Quads: 3 sets (Front Squat, Step-ups, Leg Extension)
Hamstrings: 3 sets (Good Morning, Kettlebell Swing, Nordic Hamstring Curl)
Optional Add-ons:
Calves: 2–3 sets (Standing Calf Raise, Seated Calf Raise, Jump Rope)
Arms: 2–3 sets (Hammer Curl, Triceps Pushdown, Cable Curl)
🟡 3 Days/Week – Option 1: Full Body (Split A/B/C)
Day 1 – Full Body A
Chest/Shoulders: 3 sets (DB Bench Press, Arnold Press, Pushup)
Back: 3 sets (Single Arm Row, Band Pull Apart)
Quads: 3 sets (Goblet Squat, Step-up, Walking Lunge)
Hamstrings: 3 sets (Hamstring Curl, Glute Bridge)
Optional: Abs
Day 2 – Full Body B
Chest/Shoulders: 3 sets (Incline Chest Press, Lateral Raise)
Back: 3 sets (Lat Pulldown, Inverted Row, Face Pull)
Quads: 3 sets (Leg Press, Split Squat)
Hamstrings: 3 sets (RDL, Kettlebell Swing, Nordic Curl)
Optional: Arms or Glutes
Day 3 – Full Body C
Chest/Shoulders: 3 sets (Pushups, Machine Press)
Back: 3 sets (Seated Row, Chin-up)
Quads: 3 sets (Front Squat, Step-up)
Hamstrings: 3 sets (Hip Thrust, Cable Pull-through)
Optional: Calves + Abs
🟡 3 Days/Week – Option 2: Push / Pull / Legs
Day 1 – Push
Chest/Shoulders: 3 sets each, 2 exercises (DB Bench Press, Overhead Press, Pushups)
Optional:
Triceps: 2–3 sets (Overhead Triceps Extension, Pushdown)
Day 2 – Pull
Back: 3 sets each, 2 exercises (Lat Pulldown, Dumbbell Row, Seated Row)
Optional:
Biceps: 2–3 sets (Cable Curl, Hammer Curl)
Day 3 – Legs
Quads: 3 sets, 1-2 exercises (Goblet Squat, Split Squat, Leg Press)
Hamstrings: 3 sets, 1-2 exercises (Hamstring Curl, RDL, Hip Thrust)
Optional:
Glutes: 2–3 sets
Calves: 2–3 sets
Abs: 2–3 sets
🔵 4 Days/Week – Upper/Lower Split
Day 1 – Upper A
Chest/Shoulders: 3 sets, 2 exercises (Incline DB Press, Machine Chest Press)
Back: 3 sets, 2 exercises (Seated Row, Chin-up)
Optional: Arms or Abs
Day 2 – Lower A
Quads: 3 sets, 2 exercises (Front Squat, Step-up)
Hamstrings: 3 sets, 2 exercises (Hamstring Curl, 45 degree hip extension)
Optional: Glutes or Calves
Day 3 – Upper B
Chest/Shoulders: 3 sets, 2 exercises (Pushups, Arnold Press)
Back: 3 sets, 2 exercises (Band Pull Apart, DB Row)
Optional: Arms or Abs
Day 4 – Lower B
Quads: 3 sets, 2 exercises (Goblet Squat, Leg Press)
Hamstrings: 3 sets, 2 exercises (Hip Thrust, RDL)
Optional: Glutes + Calves
To recap:
- we have covered minimum effective dose and given the guidelines for dosing exercise for a beginner
- you have seen the templates for different weekly structures based on how many times you can get to the gym
- lastly, you must pick the exercises to fit each spot on the template based on which body part you are training. There are SO MANY exercises and people even make up new ones all the time, so don’t overthink it but focus on exercises you are familiar with, exercises you have the equipment for, exercises that FEEL good and like they are working the correct/target area you intend them to work.
To assist you in adjusting these templates:
Here is a list of common exercises that you may want to plug in to the templates above
(NB: DB = Dumbbell, KB = Kettlebell)
Chest
Dumbbell Bench Press
Incline Dumbbell Press
Machine Chest Press
Chest Fly Machine
Pushups (Weighted)
Shoulders
Dumbbell Shoulder Press
Lateral Raise (DB or Cable)
Front Raise (DB)
Arnold Press (DB)
Shoulder Press Machine
Quads
Goblet Squat (KB/DB)
Leg Press Machine
Step-ups with Dumbbells
Split Squat (DB)
Leg Extension Machine
Calves
Seated Calf Raise Machine
Standing Calf Raise (DB or Machine)
Smith Machine Calf Raise
Farmer Walk on Toes (DB)
Single-leg Calf Raise (DB)
Hamstrings
Romanian Deadlift (DB/KB)
Hamstring Curl Machine
Glute Bridge (DB or Bodyweight)
Kettlebell Swing
Nordic Hamstring Curl (Assisted)
Arms
Bicep Curl (DB or Cable)
Hammer Curl (DB)
Triceps Pushdown (Cable)
Overhead Triceps Extension (DB)
Preacher Curl Machine
Glutes
Hip Thrust (Barbell or Machine)
Cable Kickback
Glute Bridge (DB or Bodyweight)
Step-ups (DB)
Kettlebell Swing
Abs
Cable Crunch
Sit-up ( +/- DB or Plate)
Deadbug (Bodyweight or DB)
Russian Twist (KB/DB)
Plank with Shoulder Tap (DB optional)
Now that you have your workout plan built, it’s time to put it into practice and most importantly: stick with it!
Staying Consistent: The Real Key to Progress
Now that your workout plan is built, the most important thing you can do is keep showing up. Consistency beats intensity, complexity, or perfection every time—this has been shown in study after study across training populations. Whether your goal is to get stronger, build muscle, or simply feel better in your body, it’s the steady application of that “minimum effective dose” over weeks and months that creates meaningful results. Just like brushing your teeth, training works best when it becomes part of your routine—not a heroic effort you attempt to sustain. It’s completely normal to have off days, busy weeks, or sessions that don’t feel great. That’s part of the process. What matters most is coming back again and again, sticking to the basic principles you’ve learned here: choose exercises you enjoy, train each body part a couple of times per week, and work at a moderate intensity that challenges you without overwhelming you. Keep things simple, keep showing up, and let your consistency be the strongest thing you build.
Training with a Partner or Social Group
If you’re someone who enjoys connection or needs that extra bit of accountability, consider training with a friend or joining a small group. Research in exercise psychology has consistently shown that people are more likely to stick to their routine when they feel socially supported. A training partner not only helps with accountability but can also help keep things fun—there’s something energising about sharing progress, hyping each other up, or even just laughing through a tough set. You don’t need to be at the same fitness level to benefit, either. Just having someone show up with you can make a big difference.
Group Sessions and Classes
For those who thrive in a more structured, energetic setting, group training sessions can be a game-changer. Whether it’s a strength circuit, a gym-led beginner class, or something more specialised, the group environment provides external structure, guidance, and momentum. You don't have to plan your workout, you just have to show up and follow the lead. This can reduce decision fatigue, which is one of the main reasons people skip sessions. Group sessions also tend to foster a sense of belonging and community, which can be incredibly motivating—especially during the early stages of building a new habit.
Choosing the Right Environment
The gym you train at—or the space you use at home—matters more than you might think. Ideally, you want a training environment that feels safe, welcoming, and aligned with your goals. If you feel uncomfortable, judged, or out of place, it’s hard to develop a habit that sticks. On the flip side, a gym that’s clean, well-equipped, and full of people who seem to share your energy or values can make your training feel like something you want to do, rather than something you have to force. Whether it’s a quiet gym near home, a bustling commercial space, or even a group class at your local rec centre, find the environment that feels like a good fit for you.
Be Practical, Not Perfect
Finally, don’t let the perfect plan get in the way of a good one. The best training program in the world won’t help you if it doesn’t fit your life. Choose a routine that’s logistically viable. If the only realistic option is training at home with a pair of dumbbells, that’s enough. If you can fit a 30-minute session in on your lunch break at a gym near the office, that’s fantastic. It’s far better to train consistently in an imperfect setting than to keep postponing action while waiting for the ideal circumstances. Life’s busy, and your training should support your lifestyle—not compete with it.
Final summary and checklist
To put everything from this article together into one simple checklist:
Beginner Resistance Training Checklist
Weekly Volume & Frequency
10 sets per body part per week
Train each muscle group 2–4x per week
Per Session
3–6 exercises
2–3 sets of 8–12 reps per exercise
Rest 60+ seconds between sets
Exercise Selection
Focus on what you enjoy and understand
Start with familiar movements and rotate exercises no sooner than monthly
Progression
Aim to match or beat the number of repetitions
Add 1–2 reps weekly
Once you hit 12 reps for a given weight, increase the weight slightly (1-2kg, one pin on the weight stack for the machine) and return to 8 reps per set, repeat over time
Warm-Up
3–5 minutes of cardio to increase body temperature, 1 light set of the exercise you are about to commence
Program Duration
Stick to a plan for at least 4 weeks before changing, however you may progress with the same plan for 2 or even 3 months
Mindset
Keep it simple
Be consistent
Prioritize sustainability
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Footnotes:
If you are experiencing or have any diagnosed health conditions or illnesses please consult a trusted medical professional prior to commencing exercise.
The guidelines used in this article where practical and suitable are in-keeping with those published here by the American College of Sports Medicine