Beginner training plan
Your first training sessionDay 1 — Beginner
* 5–10 min: Goals, experience, equipment & limitations
* 10 min: Basic movement assessment
* 25–30 min: Teach 3–4 fundamental exercises
* 10 min: Short beginner workout
* 5 min: Recap + plan for next session
Training Session 2-3Lesson 2
* 5 min: Review Lesson 1
* 10 min: Check technique + answer questions
* 30–35 min: Introduce the next workout based on their goals
* 10–15 min: Practice until they can confidently repeat it on their own
Lesson 3
* 5–10 min: Review the previous workout
* 10 min: Correct technique + check progress
* 30–35 min: Introduce the next workout
* 10–15 min: Practice + make sure they understand how to repeat it
Training Session 4-10Lessons 4–10
Every session:
* 5–10 min: Review previous workout + technique
* 5 min: Progress check + questions
* 30–35 min: Introduce the next workout based on their goals
* 10–15 min: Practice form, sets/reps & execution
* End: Give them the workout to repeat independently
Around Lesson 10 — Progress Check-In
* Review progress, challenges, consistency, and goals
* Identify what’s working and what needs to change
* Adjust workouts and set the next phase of goals
Ongoing Coaching
This is an ongoing journey of constant learning and improvement. I’ll help you overcome obstacles, stay motivated and accountable, progress your workouts, and learn when it’s appropriate to modify or replace exercises.
Training Session 11+Lessons 11+
* Continue reviewing & refining previous workouts and technique
* Introduce more advanced progressions as they become stronger and more confident
* Demonstrate regressions when an exercise is too difficult or needs to be modified
* Progress exercises, volume, intensity, and difficulty based on their individual goals
* Continuously adjust and evolve their program as they improve
Ongoing Journey: There is always another progression, regression, or variation to learn. I’ll continue helping you adapt your training, overcome obstacles, stay motivated and accountable, and build toward reaching—and surpassing—your goals.
