{"id":89985,"date":"2026-03-02T01:55:13","date_gmt":"2026-03-02T01:55:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=89985"},"modified":"2026-03-02T01:55:13","modified_gmt":"2026-03-02T01:55:13","slug":"beginners-weightlifting-program","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/","title":{"rendered":"Beginner\u2019s Weightlifting Program: Everything You Need to Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#What_Is_a_Beginners_Weightlifting_Program\" >What Is a Beginner\u2019s Weightlifting Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#How_to_Start_Weightlifting_as_a_Complete_Beginner\" >How to Start Weightlifting as a Complete Beginner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#How_Many_lbs_Should_a_Beginner_Lift\" >How Many lbs Should a Beginner Lift?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#In_What_Order_Should_I_Lift_Weights\" >In What Order Should I Lift Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#What_Is_a_Good_Beginners_Weightlifting_Program\" >What Is a Good Beginner\u2019s Weightlifting Program?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#Beginners_Full-Body_Program\" >Beginner\u2019s Full-Body Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#Exercise_Instructions\" >Exercise Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#What_Happens_if_You_Lift_Weights_Daily\" >What Happens if You Lift Weights Daily?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#How_Long_Until_I_See_Results_Lifting_Weights\" >How Long Until I See Results Lifting Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#Should_you_deadlift_or_squat_first\" >Should you deadlift or squat first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#Is_2_bananas_good_pre-workout\" >Is 2 bananas good pre-workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#What_muscles_can_you_train_every_day\" >What muscles can you train every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#What_muscle_is_hardest_to_grow\" >What muscle is hardest to grow?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Starting a weightlifting journey can feel like learning a new language. You&#8217;re met with unfamiliar terms, conflicting advice, and the daunting question of where to even begin. The goal of this guide is to cut through the noise. We\u2019ll provide a clear, science-backed roadmap to help you build strength, confidence, and a solid foundation in weightlifting.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Weightlifting_Program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article will explain what constitutes a good beginner program, how to get started safely, and what to expect along the way. We&#8217;ll cover everything from how much weight to lift to structuring your workouts for optimal results, all based on current research and expert recommendations.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Beginners_Weightlifting_Program\"><\/span><b>What Is a Beginner\u2019s Weightlifting Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A beginner\u2019s weightlifting program is a structured plan that is designed for individuals with little to no experience in resistance training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Its primary purpose is to teach fundamental movement patterns, build a base level of strength, and condition the body for more advanced training over time. Typically, a beginner is someone who has been training for less than six months consistently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The design of a program is dictated by several factors, known as acute training variables. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise Selection:<\/b><span style=\"font-weight: 400;\"> The specific lifts included in the program.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency:<\/b><span style=\"font-weight: 400;\"> How often you train per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> The total amount of work performed (sets x reps x weight).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity:<\/b><span style=\"font-weight: 400;\"> How heavy the weight is, often relative to your maximum capability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> The time taken between sets and workouts.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a novice, the focus isn&#8217;t on complex exercises or extreme intensity. Instead, research has suggested that resistance training performed two to three times per week is highly effective for stimulating muscle growth and strength gains (<\/span><a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/jsr\/29\/7\/article-p1024.xml\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Weightlifting_Program\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80073\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Start_Weightlifting_as_a_Complete_Beginner\"><\/span><b>How to Start Weightlifting as a Complete Beginner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting your journey requires a methodical approach. It\u2019s not about lifting as heavy as possible from day one. It\u2019s about building a sustainable habit and mastering the fundamentals.<\/span><\/p>\n<p><b>1. Define Your Goals<\/b><\/p>\n<p><span style=\"font-weight: 400;\">What do you want to achieve? Your goal will influence your approach.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>General Fitness:<\/b><span style=\"font-weight: 400;\"> Improve overall health, feel stronger in daily life.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle Growth (Hypertrophy):<\/b><span style=\"font-weight: 400;\"> Increase the size of your muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength:<\/b><span style=\"font-weight: 400;\"> Increase the maximum force you can produce.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a beginner, these goals are not mutually exclusive. A well-designed beginner\u2019s program will help you make progress in all three areas simultaneously.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Weightlifting_Program\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><b>2. Learn the Basic Movements<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Focus on mastering compound exercises. These are multi-joint movements that work several muscle groups at once, giving you the most return on your investment (<\/span><a href=\"https:\/\/www.fitnesseducation.edu.au\/blog\/education\/what-are-compound-exercises\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Key movements include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats:<\/b><span style=\"font-weight: 400;\"> Primarily for the quads, glutes, and hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hinges:<\/b><span style=\"font-weight: 400;\"> Such as the deadlift, for the glutes, hamstrings, and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pushes:<\/b><span style=\"font-weight: 400;\"> Such as the bench press or push-ups, for the chest, shoulders, and triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pulls:<\/b><span style=\"font-weight: 400;\"> Such as rows or pull-ups, for the back and biceps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consider a beginner\u2019s strength training routine that emphasizes these foundational patterns.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Weightlifting_Program\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80066\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>3. Prioritize Form over Weight<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lifting with poor form is a fast track to injury. Start with very light weights, or even just your body weight, to learn the correct technique for each exercise. Your focus should be on controlled movements through a full range of motion (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/13\/9\/322\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re unsure, watching videos from reputable sources or working with a qualified coach can be invaluable.<\/span><\/p>\n<p><b>4. Create a Schedule<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Consistency is the most important factor for success. Based on recommendations for beginners, you should aim for two or three non-consecutive training days per week. This could look like Monday and Thursday, or Monday, Wednesday, and Friday.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This schedule allows for at least 48 hours of recovery between sessions that stress the same muscle groups, which is essential for muscle repair and growth (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are looking for a structured plan, a <a href=\"https:\/\/betterme.world\/articles\/full-body-strength-training-routine\/\">full-body strength training routine<\/a> can provide an excellent starting point.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beginners-weightlifting-routine\/\">Beginners Weightlifting Routine to Transform Your Body<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_lbs_Should_a_Beginner_Lift\"><\/span><b>How Many lbs Should a Beginner Lift?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is one of the most common questions, and the answer is: it depends. There\u2019s no specific weight that every beginner should lift. The right weight for you is one that allows you to complete your target number of repetitions with good form while still feeling challenged.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This level of effort is often described using the rate of perceived exertion (RPE) scale or reps in reserve (RIR).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>RPE:<\/b><span style=\"font-weight: 400;\"> A scale of 1-10 that measures how hard an exercise feels. A 1 is effortless, while a 10 is maximum possible effort (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s40798-024-00729-1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>RIR:<\/b><span style=\"font-weight: 400;\"> The number of reps you have &#8220;in the tank&#8221; at the end of a set. A 2 RIR means you could have performed two more reps before failure (<\/span><a href=\"https:\/\/blog.nasm.org\/reps-in-reserve\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As a beginner, you should aim for an RPE of around 7-8, or about 2-3 RIR. This ensures the muscle is sufficiently stimulated to adapt and grow without pushing you to technical failure, which can compromise form and increase injury risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t be afraid to start light. The goal is progressive overload &#8211; the gradual increase of stress placed upon the body during training. You can achieve this by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding a small amount of weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performing more reps with the same weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing more sets.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Focus on making small, consistent improvements from one week to the next.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Weightlifting_Program\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80086\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"In_What_Order_Should_I_Lift_Weights\"><\/span><b>In What Order Should I Lift Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The order in which you perform exercises matters, as it can influence performance and fatigue management. A general, evidence-based guideline is to structure your workout from most to least demanding.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Complex, Multi-Joint Exercises First:<\/b><span style=\"font-weight: 400;\"> Start with compound movements such as squats, deadlifts, and bench presses. These exercises require the most energy, coordination, and mental focus. Performing them while you&#8217;re fresh ensures you can use proper technique and lift with maximal intent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Assistance or Single-Joint Exercises Next:<\/b><span style=\"font-weight: 400;\"> After your main lifts, move on to exercises that target smaller muscle groups or involve a single joint. Examples include bicep curls, triceps extensions, and leg extensions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core and Corrective Exercises Last:<\/b><span style=\"font-weight: 400;\"> Finish your session with exercises for your core (planks, leg raises) or any specific mobility or stability work you need.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This structure allows you to dedicate your peak energy to the exercises that provide the biggest stimulus for strength and muscle growth.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Beginners_Weightlifting_Program\"><\/span><b>What Is a Good Beginner\u2019s Weightlifting Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good beginner\u2019s weightlifting program is simple, consistent, and focuses on progressive overload. The following program is a full-body routine designed to be performed three times per week on non-consecutive days (e.g. Monday, Wednesday, Friday).<\/span><\/p>\n<p><b>Program Notes<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glossary:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Reps:<\/b><span style=\"font-weight: 400;\"> Repetitions, the number of times you perform an exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Sets:<\/b><span style=\"font-weight: 400;\"> A group of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>RIR:<\/b><span style=\"font-weight: 400;\"> Reps in reserve. A target of &#8220;2 RIR&#8221; means you should finish the set feeling like you could have done two more reps.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equipment:<\/b><span style=\"font-weight: 400;\"> Barbell, dumbbells, pull-up bar (or lat pulldown machine). A beginner\u2019s weightlifting routine at home can be adapted using dumbbells or resistance bands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Split Structure:<\/b><span style=\"font-weight: 400;\"> Full body, 3 days per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> 2-3 minutes between sets for compound exercises, and 60-90 seconds for isolation exercises.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginners_Full-Body_Program\"><\/span><b>Beginner\u2019s Full-Body Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Instructions\"><\/span><b>Exercise Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Goblet Squat<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet slightly wider than shoulder-width apart, your toes pointed slightly out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold one end of a dumbbell vertically against your chest with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest up and your back straight, initiate the movement by pushing your hips back and bending your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your thighs are parallel to the floor, or as low as you can comfortably go while maintaining a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to return to the starting position, squeezing your glutes at the top.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Weightlifting_Program\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80087\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Dumbbell Bench Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat bench with a dumbbell in each hand, resting on your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick your knees up to help bring the dumbbells to a starting position at the sides of your chest, your palms facing forward. Your feet should be flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells upward until your arms are fully extended, but not locked out. Keep your shoulder blades pulled back and down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back to the sides of your chest.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Romanian Deadlift<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your legs almost straight (a slight bend in the knees is okay), hinge at your hips, pushing your butt back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells toward the floor, keeping your back straight and the weights close to your legs. You should feel a stretch in your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower until you feel a deep stretch or just before your back begins to round.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive your hips forward to return to the starting position, squeezing your glutes at the top.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Weightlifting_Program\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80059\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Lat Pulldown<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at a lat pulldown machine and adjust the knee pad to hold you securely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the bar with a wide, overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest up, pull the bar down toward your upper chest, leading with your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your back muscles at the bottom of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly control the bar as it returns to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Seated Dumbbell Shoulder Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells directly overhead until your arms are almost fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and avoid arching your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weights back to shoulder height.<\/span><\/li>\n<\/ol>\n<p><b>Plank<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on the floor, resting on your forearms with your elbows directly under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the floor, forming a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes, and avoid letting your hips sag or rise too high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for the prescribed amount of time.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This beginner program is adaptable. If you&#8217;re looking for <a href=\"https:\/\/betterme.world\/articles\/workout-routine-for-women-at-home\/\">workout routines for beginners at home<\/a>, you can substitute exercises with what you have available. For example, lat pulldowns can be replaced with resistance band pulldowns.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Weightlifting_Program\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80070\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_if_You_Lift_Weights_Daily\"><\/span><b>What Happens if You Lift Weights Daily?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lifting weights every day can have a range of outcomes, depending on how you structure your training. For most beginners, lifting daily &#8211; especially with high intensity or without a well-designed plan &#8211; can lead to some notable downsides:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overtraining:<\/b><span style=\"font-weight: 400;\"> When you train the same muscle groups or push hard without enough rest, your body struggles to recover. This can result in persistent fatigue, nagging injuries, and declining performance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31820373\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diminished Returns:<\/b><span style=\"font-weight: 400;\"> Without adequate rest, you limit your ability to apply effective mechanical tension, the key stimulus for muscle growth. You may notice a plateau or even a regression in your strength and muscle gains (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31820373\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Injury Risk:<\/b><span style=\"font-weight: 400;\"> Muscles, tendons, and joints that don\u2019t get rest are more likely to become strained, sore, or injured (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666337625000174#:~:text=Conversely%2C%20overtraining%2C%20characterized%20by%20increased,in%20physical%20and%20mental%20health.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mental Burnout:<\/b><span style=\"font-weight: 400;\"> The physical demands of daily lifting, combined with minimal recovery, can sap your motivation, making it harder to stay consistent and enjoy the process (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666337625000174#:~:text=Conversely%2C%20overtraining%2C%20characterized%20by%20increased,in%20physical%20and%20mental%20health.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">But is there a way to lift weights every day and still make progress safely?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some people, particularly advanced trainees, well-structured daily lifting can be effective if strategic adjustments are made.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Weightlifting_Program\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Here are key strategies to help avoid negative outcomes:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternate Muscle Groups:<\/b><span style=\"font-weight: 400;\"> Instead of working the same muscles each day, use a split routine (for example, upper body one day, lower body the next) to ensure each muscle group has time to recover.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vary Intensity and Volume:<\/b><span style=\"font-weight: 400;\"> Mix in lighter days with reduced weight or fewer sets and reps. Limiting high-intensity sessions prevents accumulated fatigue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Include Active Recovery Days:<\/b><span style=\"font-weight: 400;\"> Every few days, substitute a heavy workout with a session that\u2019s focused on mobility work, stretching, or light cardio. This helps your body recover while maintaining the exercise habit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to Your Body:<\/b><span style=\"font-weight: 400;\"> If you notice signs of persistent soreness, declining performance, or fatigue that doesn&#8217;t resolve, it\u2019s important to back off and give yourself more rest.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Ultimately, while it\u2019s possible to design a daily weightlifting schedule that supports progress, most beginners achieve better results by lifting two to three times per week with full rest days in between sessions. This approach maximizes recovery, reduces injury risk, and keeps motivation high.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re curious about how your body adapts over time, let&#8217;s look at how long it typically takes to see results from lifting weights.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/strength-and-conditioning-program\/\">Strength and Conditioning Program for Beginners: The Ultimate Guide<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Until_I_See_Results_Lifting_Weights\"><\/span><b>How Long Until I See Results Lifting Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Patience is key. While some benefits, like improved mood and energy, can appear within the first couple of weeks, visible changes in muscle size and significant strength gains take more time.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Neurological Adaptations (Weeks 1-6):<\/b><span style=\"font-weight: 400;\"> In the beginning, most of your strength gains come from your nervous system becoming more efficient at recruiting muscle fibers and coordinating movements. You&#8217;ll become stronger, but you may not see much change in the mirror (<\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/10.1113\/JP289716\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle Growth (After 6-8 weeks):<\/b><span style=\"font-weight: 400;\"> After the initial neural adaptation phase, you&#8217;ll start to see more noticeable changes in muscle size (hypertrophy), as long as you&#8217;re training consistently and eating enough protein and calories to support growth (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/neuroscience\/muscle-hypertrophy\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body Composition Changes:<\/b><span style=\"font-weight: 400;\"> Significant changes in body composition &#8211; gaining muscle while losing fat &#8211; can take several months to a year or more of consistent effort.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Genetics, nutrition, sleep, and consistency all play a role in your rate of progress. Research on sex differences also suggests that females may be more fatigue-resistant and can potentially handle more training volume than males, which can influence results (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12790778\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the fundamental principles of progressive overload and recovery apply to everyone. To see sustained progress, you must increase the effort your routine requires each week. This may be by increasing the total volume of work (reps, or sets), increasing the weights you lift and so on. For example, here\u2019s how that might look for the goblet squat:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Week 1 &#8211; 3X8 w\/ 50lbs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Week 2 &#8211; 3X9 w\/ 50lbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Week 3 &#8211; 3X10 w\/ 50lbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Week 4 &#8211; 3X8 w\/ 55lbs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that progress isn&#8217;t just about what the scale says or how you look. Celebrate other victories, such as lifting a heavier weight, completing an extra rep, or feeling more confident in your movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are interested in programs that are specifically tailored for them, exploring options for <a href=\"https:\/\/betterme.world\/articles\/weight-lifting-for-beginners-female\/\">weightlifting for female beginners<\/a> can be beneficial.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Weightlifting_Program\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80063\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_deadlift_or_squat_first\"><\/span><strong>Should you deadlift or squat first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Generally, you should perform the exercise that is more technically demanding or central to your goals for that day while you\u2019re fresh. For most people, both are demanding compound lifts. If your priority is improving your squat, do that first, while if it&#8217;s the deadlift, start with that. If you\u2019re doing both on the same day, many lifters prefer to squat first as it can be more neurologically taxing.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2_bananas_good_pre-workout\"><\/span><strong>Is 2 bananas good pre-workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Bananas are a good source of carbohydrates, which are the body&#8217;s primary fuel source for high-intensity exercise. Eating one or two bananas 30-60 minutes before a workout can provide easily digestible energy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22616015\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). However, individual dietary needs vary, so what works for one person may not be ideal for another.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_muscles_can_you_train_every_day\"><\/span><strong>What muscles can you train every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While it&#8217;s not advisable to train major muscle groups such as the legs or back every day, some smaller, more endurance-oriented muscles may tolerate higher frequency. These can include the calves, forearms, and parts of the core. Even then, it&#8217;s wise to vary the intensity and exercise selection to avoid overuse injuries.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_muscle_is_hardest_to_grow\"><\/span><strong>What muscle is hardest to grow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This is highly individual and depends on genetics, biomechanics, and training history. However, muscles such as the calves and forearms are notoriously stubborn for many people due to their fiber-type composition (often having a higher percentage of slow-twitch fibers). Other individuals may struggle with the chest, back, or legs, depending on their unique anatomical structure.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Weightlifting_Program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Laying a solid foundation in weightlifting is a marathon, not a sprint. It\u2019s about mastering the fundamentals, listening to your body, and remaining consistent. By focusing on proper form and gradually challenging yourself, you\u2019ll set the stage for a lifetime of strength, health, and confidence. The journey starts with that first rep, and every session after is a step toward your goals.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Starting a weightlifting journey can feel like learning a new language. You&#8217;re met with unfamiliar terms, conflicting advice, and the daunting question of where to even begin. The goal of this guide is to cut through the noise. We\u2019ll provide a clear, science-backed roadmap to help you build strength, confidence, and a solid foundation in [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":89988,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[53],"tags":[],"coauthors":[45],"class_list":["post-89985","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginner\u2019s Weightlifting Program: Everything You Need to Know - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 BEGINNER WEIGHTLIFTING PROGRAM \u27a4 designed to build strength and muscle. This guide covers how to start, what to lift, and a full-body workout routine for results.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner\u2019s Weightlifting Program: Everything You Need to Know\" \/>\n<meta property=\"og:description\" content=\"\u2605 BEGINNER WEIGHTLIFTING PROGRAM \u27a4 designed to build strength and muscle. This guide covers how to start, what to lift, and a full-body workout routine for results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/956-beginner-weightlifting-program.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Beginner\u2019s Weightlifting Program: Everything You Need to Know\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/\"},\"wordCount\":2581,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/956-beginner-weightlifting-program.jpg\",\"articleSection\":[\"Strength Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Starting a weightlifting journey can feel like learning a new language. You're met with unfamiliar terms, conflicting advice, and the daunting question of where to even begin. The goal of this guide is to cut through the noise. We\u2019ll provide a clear, science-backed roadmap to help you build strength, confidence, and a solid foundation in weightlifting.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article will explain what constitutes a good beginner program, how to get started safely, and what to expect along the way. We'll cover everything from how much weight to lift to structuring your workouts for optimal results, all based on current research and expert recommendations.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Beginner\u2019s Weightlifting Program?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A beginner\u2019s weightlifting program is a structured plan that is designed for individuals with little to no experience in resistance training.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Its primary purpose is to teach fundamental movement patterns, build a base level of strength, and condition the body for more advanced training over time. Typically, a beginner is someone who has been training for less than six months consistently.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The design of a program is dictated by several factors, known as acute training variables. These include:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Exercise Selection:<\/b><span style=\\\"font-weight: 400;\\\"> The specific lifts included in the program.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Frequency:<\/b><span style=\\\"font-weight: 400;\\\"> How often you train per week.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Volume:<\/b><span style=\\\"font-weight: 400;\\\"> The total amount of work performed (sets x reps x weight).<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/\",\"name\":\"Beginner\u2019s Weightlifting Program: Everything You Need to Know - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/956-beginner-weightlifting-program.jpg\",\"description\":\"\u2605 BEGINNER WEIGHTLIFTING PROGRAM \u27a4 designed to build strength and muscle. This guide covers how to start, what to lift, and a full-body workout routine for results.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/956-beginner-weightlifting-program.jpg\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/956-beginner-weightlifting-program.jpg\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Trainings\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/trainings\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Strength Training\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/trainings\/strength-training\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Beginner\u2019s Weightlifting Program: Everything You Need to Know\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Beginner\u2019s Weightlifting Program: Everything You Need to Know - BetterMe","description":"\u2605 BEGINNER WEIGHTLIFTING PROGRAM \u27a4 designed to build strength and muscle. This guide covers how to start, what to lift, and a full-body workout routine for results.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Beginner\u2019s Weightlifting Program: Everything You Need to Know","og_description":"\u2605 BEGINNER WEIGHTLIFTING PROGRAM \u27a4 designed to build strength and muscle. This guide covers how to start, what to lift, and a full-body workout routine for results.","og_url":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1920,"height":1200,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/956-beginner-weightlifting-program.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Beginner\u2019s Weightlifting Program: Everything You Need to Know","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/"},"wordCount":2581,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/956-beginner-weightlifting-program.jpg","articleSection":["Strength Training"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Starting a weightlifting journey can feel like learning a new language. You're met with unfamiliar terms, conflicting advice, and the daunting question of where to even begin. The goal of this guide is to cut through the noise. We\u2019ll provide a clear, science-backed roadmap to help you build strength, confidence, and a solid foundation in weightlifting.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article will explain what constitutes a good beginner program, how to get started safely, and what to expect along the way. We'll cover everything from how much weight to lift to structuring your workouts for optimal results, all based on current research and expert recommendations.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Beginner\u2019s Weightlifting Program?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A beginner\u2019s weightlifting program is a structured plan that is designed for individuals with little to no experience in resistance training.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Its primary purpose is to teach fundamental movement patterns, build a base level of strength, and condition the body for more advanced training over time. Typically, a beginner is someone who has been training for less than six months consistently.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The design of a program is dictated by several factors, known as acute training variables. These include:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise Selection:<\/b><span style=\"font-weight: 400;\"> The specific lifts included in the program.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency:<\/b><span style=\"font-weight: 400;\"> How often you train per week.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> The total amount of work performed (sets x reps x weight).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/","url":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/","name":"Beginner\u2019s Weightlifting Program: Everything You Need to Know - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/956-beginner-weightlifting-program.jpg","description":"\u2605 BEGINNER WEIGHTLIFTING PROGRAM \u27a4 designed to build strength and muscle. This guide covers how to start, what to lift, and a full-body workout routine for results.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/956-beginner-weightlifting-program.jpg","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/956-beginner-weightlifting-program.jpg","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/beginners-weightlifting-program\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"Strength Training","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/trainings\/strength-training\/"},{"@type":"ListItem","position":5,"name":"Beginner\u2019s Weightlifting Program: Everything You Need to Know"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/89985","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=89985"}],"version-history":[{"count":3,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/89985\/revisions"}],"predecessor-version":[{"id":90008,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/89985\/revisions\/90008"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/89988"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=89985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=89985"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=89985"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=89985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}