Beginner workout plans

Ready-made plans you can start this week, and how to tell whether what you are doing is actually working.

1. 1 of 5 · 8 min readDumbbell planA full-body dumbbell plan for beginners with sets, reps and progression built in.
2. 2 of 5 · 7 min readNo-equipment planA full bodyweight routine you can run at home with nothing more than floor space.
3. 3 of 5 · 7 min readRealistic timelinesWhat to expect week by week, from strength gains through to visible muscle changes.
4. 4 of 5 · 7 min readTracking progressWhat to measure, how often, and how to read the trend rather than day-to-day noise.
5. 5 of 5 · 8 min readFor naturally slim beginnersA training and eating approach for naturally slim beginners who struggle to gain muscle.