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Full body strength

Full Body Strength: Foundations

Lift Ready programme

Light weight, 8–10 controlled reps.

Use a light, manageable weight for 8 to 10 controlled reps. Learn the movement and keep your form steady. Build weight gradually only when the movements feel comfortable; heavier lifting comes after this programme. The moves below already show the programme reps. Timed holds and carries stay as shown.

A beginner full-body strength session. You'll learn the main lifts (squat, hinge, push and pull) with a light, comfortable weight and good form. Once each move feels confident, usually after a few weeks, you can start adding weight gradually. See Nutrition for fuelling tips.

40 minBeginner

What you'll need

  • Barbell & rack

    Barbell & rack

  • Bench

    Bench

  • Dumbbells or a kettlebell

    Dumbbells or a kettlebell

60
▶ Start session

Experienced? The quick list shows just the moves, sets and reps — no videos or voice-over.

Tags

beginnerfull bodystrengthlow impact