A good strength training program is simple: practice the big lifts, add weight or reps over time, and recover well enough to repeat. The mistake is jumping programs every two weeks.
Progressive overload + consistency beats fancy programming.
The 3 Rules of Strength Programming
- Train the movement patterns. Squat, hinge, press, pull, carry.
- Progress one variable at a time. Reps, then weight, then sets.
- Recover like it matters. Sleep, protein, and sane volume.
A Simple 3-Day Strength Training Program
This is a beginner-friendly, repeatable plan that builds strength without burning you out.
| Day | Main Lifts | Accessory |
|---|---|---|
| Day 1 | Squat 3x5, Bench 3x5 | Row 3x8-10, Core 3x |
| Day 2 | Deadlift 3x5, Overhead Press 3x5 | Pull-ups 3xAMRAP, Split squat 3x8 |
| Day 3 | Front squat 3x5, Incline press 3x6-8 | RDL 3x8, Lateral raises 3x12 |
How to Progress Week to Week
- Start light. Leave 2-3 reps in the tank on week one.
- Add reps first. Hit the top of the rep range before adding weight.
- Add 2.5-5 lb jumps. Small jumps stack up fast.
- Deload when needed. If performance drops for 2+ weeks, reduce volume for 5-7 days.
Common Mistakes
- Too much volume. More sets is not better if you cannot recover.
- Maxing out weekly. Save 1RM tests for occasional checkpoints.
- No pulling work. Rows and pull-ups keep shoulders healthy.
Frequently Asked Questions
How many weeks should I run a program?
At least 8-12 weeks. Strength takes time. If you switch constantly, you never build momentum.
Can I add cardio on a strength program?
Yes. Keep most cardio easy and avoid hard intervals right before heavy leg sessions.
Track Your Progress With AMUNIX
AMUNIX makes it easy to log workouts, track PRs, and see your progress over time - so you can stick with a program long enough to get strong.
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This content is educational. Consult a qualified coach or clinician if you have pain or a history of injury.