Training programs

Gentle Start

A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.

days a week: 2
Duration: 8 weeks
Session length: 45 min
Level: Beginner

General fitness · Basic gym (dumbbells, bench, cables)

Why this program works

Supported, low-impact exercises with every set ending well before fatigue. The goal is to build the habit, joint confidence and a little strength before training harder.

Phases and weeks

Get comfortablewk 1–4

Build confidencewk 5–8

Deload week

Training days

Session A

Squat + Push + Row · 6 exercises

#	Exercise	sets × reps	Rest
1	Goblet Squat	2 × 10–12	1.5 min
2	Incline Push-up	2 × 8–12	1.5 min
3	Seated Cable Row	2 × 10–12	1.5 min
4	Glute Bridge	2 × 10–15	1 min
5	Bird Dog	2 × 6–8	45 s
6	Zone 2 Cardio	1 × 600 s	–

Session B

Step-up + Pulldown · 6 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Step-up	2 × 8–10	1.5 min
2	Band Chest Press	2 × 12–15	1 min
3	Lat Pulldown	2 × 10–12	1.5 min
4	Dumbbell Lateral Raise	2 × 10–15	1 min
5	Dead Bug	2 × 6–8	45 s
6	Side Plank	2 × 15 s	30 s

Mobility Optional

Easy cardio & mobility (optional) · 5 exercises

#	Exercise	sets × reps	Rest
1	Stationary Bike	1 × 1200 s	–
2	Cat-Cow	1 × 10	–
3	90/90 Hip Switch	1 × 8	–
4	Open Book Rotation	1 × 8	–
5	Figure-Four Glute Stretch	2 × 30 s	–

Session A

Squat + Push + Row · 6 exercises

#	Exercise	sets × reps	Rest
1	Goblet Squat	2 × 10–12	1.5 min
2	Incline Push-up	2 × 8–12	1.5 min
3	Seated Cable Row	2 × 10–12	1.5 min
4	Glute Bridge	2 × 10–15	1 min
5	Bird Dog	2 × 6–8	45 s
6	Zone 2 Cardio	1 × 600 s	–

Session B

Step-up + Pulldown · 6 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Step-up	2 × 8–10	1.5 min
2	Band Chest Press	2 × 12–15	1 min
3	Lat Pulldown	2 × 10–12	1.5 min
4	Dumbbell Lateral Raise	2 × 10–15	1 min
5	Dead Bug	2 × 6–8	45 s
6	Side Plank	2 × 15 s	30 s

Mobility Optional

Easy cardio & mobility (optional) · 5 exercises

#	Exercise	sets × reps	Rest
1	Stationary Bike	1 × 1200 s	–
2	Cat-Cow	1 × 10	–
3	90/90 Hip Switch	1 × 8	–
4	Open Book Rotation	1 × 8	–
5	Figure-Four Glute Stretch	2 × 30 s	–

Progression

When every set reaches the top of the rep range, add the smallest weight step and restart at the bottom of the range. Main lifts are never taken to failure.

Safety

Stop immediately and seek medical help if you feel chest pain, unusual shortness of breath, an irregular heartbeat or dizziness.
Keep every set at least 3 reps short of failure. Pain is a signal to stop, not to push through.

Health & safety

RIR main / accessory lifts

week	Phase	RIR	Note
1	Get comfortable	4 / 4
2	Get comfortable	3-4 / 3-4
3	Get comfortable	3 / 3
4	Get comfortable	3 / 3
5	Build confidence	3 / 3
6	Build confidence	3 / 3
7	Build confidence	3 / 3
8	Build confidence	4 / 4	Deload week