Beginners, start here

If you've been strength training less than twice a week for the past 3 months, start by doing our 8-week plan below to build a foundation of strength. At the end of week 8, progress to The Plan and increase your intensity as prescribed.

Weeks 1-4 Twice a week, perform 1-2 sets of 8-12 reps of moves 1-7, resting 1 minute between sets. Use the least amount of resistance in the beginner weight range (below) for your first few workouts. Once you can do 2 sets of 12 reps, increase the resistance slightly (you should be able to increase your weight every third or fourth workout).

Weeks 5-6 Follow instructions for Weeks 1-4, adding a third workout day.

Weeks 7-8 Continue Weeks 5 and 6 regimen, adding a set of each move.

Beginning weight ranges
1. Smith machine squat: -25 pounds on each side
2. Smith machine chest press: -25 pounds on each side
3. Back extension: -10 pounds
4. Alternating seated cable row: 15-35 pounds
5. Walking lunge: No weight, up to 10-pound dumbbells
6. Kneeling lat pull-down: 20-40 pounds
7. High-cable 3-way crunch: 15-30 pounds
Note High-cable leg reverse extensions should be done only when you're ready to move on to the program detailed in The Plan.