I am SO excited you are here! I hope you fall in love with strength training as much as I have.
In this guide I have several workouts listed. Full Body, Upper and Lower. Then a Rest and Recover Day. Start on the level you feel you need to. Pick the one that is challenging to you and do it for 4 weeks straight. I want you to do 3 days of strength and then rest the other days. You can walk, do yoga, light pilates on those days, but nothing strenuous. So it might look like this…
Monday: Upper body workout
Tuesday: Rest
Wednesday: Lower body workout
Thursday: Rest
Friday Full Body
Saturday: Walk/Rest
Sunday: Walk/Go for a hike
What some of the abbreviations mean…
REPS - Short for "repetitions." One rep is one complete movement of an exercise from start to finish. For example, lowering into a squat and standing back up = 1 rep. If your plan says 10 reps, you'll do that movement 10 times in a row.
SETS - A group of reps done back-to-back before you rest. So "3 sets of 10 reps" means: do the movement 10 times, rest, and repeat that two more times.
When you see 3x10 in your templates, that means 3 sets of 10 reps 🤍
RPE:
RPE — Stands for "Rate of Perceived Exertion." It's a simple 1–10 scale for how hard an exercise feels, so you know how heavy to go without guessing.