The Best Training Program for Beginners

Hail to the Dinosaurs!

I got an email the other day from a reader
who wanted to know where to find a good
training program for a beginner.

He wasn't actually a beginner, because he's
done some training in the past -- but he's
been doing it stop and start style (or on
again, off again style) for a few years.

So he needs to get on a beginner's
program -- and stay on it. He needs
to get into the training habit. No more
stopping and starting.

Similar logic applies to someone who used
to train but is coming back after a long
layoff. In that case, you're not a true
beginner, but you'll do best with a
beginner program.

The key elements of a good training
program for beginners are:

1. The program should be light and easy.

a. Light and easy makes it easy to stick
to the program.

b. Light and easy helps the beginner avoid
undue muscular soreness.

c. True story: John Grimek thought his thighs
were getting too big so he didn't do squats for
8 years. When he started doing them again,
he did a workout that involved 200 or more
reps (with heavy weights) -- and he almost
crippled himself. He should have broken
back into it much lighter and easier.

2. Train three times per week on alternate
days, such as M/W/F.

3. Train for 30 to 45 mins per workout.

4. Use basic barbell and dumbbell exercises.

5. Use low volume. ONE set of 8 to 10
exercises is plenty.

6. Use a simple progression system.

a. Progression builds strength and muscle.

b. Progression also teaches you the Success
Habit -- i.e., it teaches you that strength
training works.

7. You can (and should) double your strength
on a basic beginner's program. So there's no
reason to do anything longer or more difficult
or more demanding. Save the longer, more
difficult and more demanding programs for
when you are more advanced.

As for specific workouts, try any of the 10
beginner programs in Chalk and Sweat:

Combine the workout with the progression
system for beginners in chapter 3 of Dinosaur
Training Secrets, Vol. 3:


Kindle E-book


See the list of PDF courses at the Dinosaur
Training site:

And that's how to get it done.

Oh, and do me a favor. Share this with
someone who is just getting started --
or is getting back into training.

As always, thanks for reading and have a
great day. if you train today, make it a
good one.

Yours in strength,

Brooks Kubik

P.S. Remember to grab your copy of my
new training course, Brooks Kubik's Old
School Q & A:

P.S. 2. My other books and courses are
right here:

Hard-copy and PDF


P.S. 3. Thought for the Day: "Start at the
beginning and move forward slowly but
steadily." -- Brooks Kubik