Start with a repeatable two-day week.
Beginner means you are new to resistance training, have not trained consistently in recent months, or want to rebuild technique. Plan two non-consecutive training days, such as Monday and Thursday. Use a resistance that lets you move deliberately and finish a set with several repetitions still possible. Start with one set if that is enough for the first week; add a second as the movements become familiar. Rest comfortably between sets. Warm up with a few minutes of easy movement and lighter practice repetitions before your working sets.
Squat, push, pull
- Chair squat or leg press1–2 sets × 8–12
- Incline push-up or chest press1–2 sets × 8–12
- Seated row or band row1–2 sets × 8–12
- Light carry2 short walks
- Standing balance or gentle core brace2 brief rounds
Hinge, step, pull
- Hip hinge with light dumbbells or supported deadlift1–2 sets × 8–12
- Low step-up or split squat with support1–2 sets × 8 each side
- Lat pulldown or band pull1–2 sets × 8–12
- Light overhead press if comfortable1–2 sets × 8–12
- Side plank variation or bird dog2 brief rounds
The first four weeks
Week one is about learning the setup and finding a manageable weight. In week two, repeat the same movements so you can compare your record. In week three, add a few repetitions within the stated range or a second set if recovery is comfortable. In week four, review technique and consistency. You do not need to increase the load every session. If an exercise causes pain or feels unstable, choose the listed alternative or ask a qualified trainer to help you adapt it.
Keep walking in the picture
The monthly walking target remains an average of 10,000 steps per day, approached from your current baseline. A lifting day need not be your highest-step day. You can walk before work, between TTC stops or on a comfortable route near home, then lift later. If the combined schedule is too demanding, change the timing or the lifting volume. The 6,000-step lower-day rule is a planning tool for ordinary busy days, with the difference made up later when reasonable.
When to move to intermediate
Consider the next level after several consistent weeks when you can describe and repeat each movement, record sets and repetitions, and recover well enough to train again. You do not advance because of a birthday, body size or one impressive workout. The intermediate page adds a third session and more planned variation.