“I want to start lifting, but I don't know what to do once I walk into the gym.”
12 weeks · 158-page book PDF
Start Lifting When You Don't Know What to Do
Strength Training for Beginners: Your First Gym Visit, the Moves That Matter, How Much to Lift and How to Keep Going
You want to get stronger, but the gym feels like a place where everyone else already knows what to do.
By Quincy L. Harvey, strength and conditioning coach.
$9.99
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- Instant download: 6 x 9 in PDF
- The program in the app, ready to log
- The full book: 15 chapters in 5 parts, with the published source behind every finding
- Your first gym visit, step by step, including what to do when you feel watched
- The five basic movement patterns, each with an easier and a harder version
- How to choose your starting weights with a simple 1-to-10 effort scale
- What soreness is normal, what pain is not, and when to stop
- A 12-week beginner plan: three days a week, with a lighter week every fourth week
- The 12-week plan as its own printable PDF to download and take to the gym
- The same 12-week plan in the Composite Athlete app, so you can log every session on your phone
- An illustrated guide to every exercise in the plan
- Educational information only; not medical advice
