Beginner Lifting Checklist

Workout checklist

• Train 3 days per week on non-consecutive days.
• Pick a novice program and run it for at least 12 weeks.
• Track every session (weights, reps, and notes).
• Learn bracing and bar path for the squat, bench, and deadlift.
• Warm up with 2-3 lighter sets before work sets.
• Add small weight jumps each session while form stays solid.
• Keep rest periods consistent (2-4 minutes on main lifts).

Diet checklist

• Eat protein at every meal (a palm-sized portion minimum).
• Fuel training days with carbs around workouts.
• Drink water throughout the day, not just during training.
• Plan 2-3 go-to meals you can repeat without stress.
• Adjust portions slowly if your weight is not moving.
• Include vegetables or fruit at least twice per day.

Recovery checklist

• Sleep 7-9 hours per night when possible.
• Keep a consistent bedtime and wake time.
• Take at least one full rest day each week.
• Walk or stretch lightly on off days to stay loose.
• Manage soreness by reducing load, not skipping weeks.
• Track energy and stress to avoid pushing into burnout.

Next steps

• Read the pillar guides: Workout, Diet, and Recovery.

• Start the beginner path: Start Here.

• Pick your plan: Novice programs.