Beginner ke liye sabse bada confusion hota hai: “Kya karu?” Simple rule: basic movements + progressive overload. Aapko fancy exercises nahi chahiye; consistency chahiye.
Week 1 (Form Week):
3 days full-body.
- Squat (bodyweight/goblet) 3×10
- Push-ups (incline) 3×8–10
- Row (band/dumbbell) 3×10
- Glute bridge 3×12
- Plank 3×30 sec
Week 2 (Add Reps):
Same exercises, har set me 1–2 reps add. Plank 40 sec.
Week 3 (Add Weight/Resistance):
Dumbbell/extra load add karo. Reps same, weight thoda higher.
- Squat 3×8–10
- Push-ups 3×8
- Row 3×8–10
Week 4 (Extra Set + Tracking):
Main lifts me 1 extra set add (4 sets) ya rest time thoda kam. Har workout me note karo—reps/weight.
Important tips:
- Warm-up 5–7 min (mobility + light cardio)
- Rest 60–90 sec
- Failure tak mat jao; last 2 reps “hard” feel hone chahiye
- Protein + sleep recovery ka base hai
Agar aap consistent 4 weeks follow kar lete ho, aapka strength aur body shape dono noticeable improve hoga. Best part? Plan simple hai, isliye aap stick kar paoge—aur beginners ke liye yahi sabse powerful cheez hai.