{"id":10064,"date":"2026-06-28T20:18:34","date_gmt":"2026-06-28T19:18:34","guid":{"rendered":"https:\/\/getfitandfocus.com\/?p=10064"},"modified":"2026-08-21T22:22:47","modified_gmt":"2026-08-21T21:22:47","slug":"beginner-strength-training-plan","status":"publish","type":"post","link":"https:\/\/getfitandfocus.com\/de\/beginner-strength-training-plan\/","title":{"rendered":"1) Krafttrainingsplan f\u00fcr Anf\u00e4nger: Deine ersten 2 Wochen im Fitnessstudio"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><strong>This beginners strength training plan is designed to help you start lifting with confidence, proper form, and light, manageable weights during your first 2 weeks in the gym.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"599\" height=\"599\" src=\"https:\/\/getfitandfocus.com\/wp-content\/uploads\/2026\/06\/image-2-edited.jpg\" alt=\"Woman following a beginners strength training plan on a yoga mat\" class=\"wp-image-10231\" srcset=\"https:\/\/getfitandfocus.com\/wp-content\/uploads\/2026\/06\/image-2-edited.jpg 599w, https:\/\/getfitandfocus.com\/wp-content\/uploads\/2026\/06\/image-2-edited-300x300.jpg 300w, https:\/\/getfitandfocus.com\/wp-content\/uploads\/2026\/06\/image-2-edited-150x150.jpg 150w, https:\/\/getfitandfocus.com\/wp-content\/uploads\/2026\/06\/image-2-edited-500x500.jpg 500w, https:\/\/getfitandfocus.com\/wp-content\/uploads\/2026\/06\/image-2-edited-100x100.jpg 100w\" sizes=\"auto, (max-width: 599px) 100vw, 599px\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">*<em>Dieser Beitrag enth\u00e4lt Affiliate-Links. Wenn Sie \u00fcber diese Links einen Kauf t\u00e4tigen, erhalte ich m\u00f6glicherweise eine kleine Provision, ohne dass Ihnen dadurch zus\u00e4tzliche Kosten entstehen. Bitte lesen Sie meine [Link zu den Affiliate-Links]. <a href=\"https:\/\/getfitandfocus.com\/de\/disclaimer\/\" data-type=\"link\" data-id=\"https:\/\/getfitandfocus.com\/disclaimer\/\">Offenlegungspolitik<\/a> f\u00fcr weitere Informationen.<\/em><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">When you first start strength training, the most important goal is not lifting heavy weights. Instead, the real focus should be learning how to perform each exercise with proper technique. This way, your body can understand the movement patterns, activate the right muscles, and build confidence before you move on to harder workouts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">During this first training phase, you give your body time to learn the basics. You also prepare your joints, muscles, and connective tissue for future progress. Therefore, these first two weeks are not about pushing yourself as hard as possible. They are about building a strong foundation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wenn Sie noch nie trainiert haben, finden Sie m\u00f6glicherweise auch meinen Leitfaden dazu. <a href=\"https:\/\/getfitandfocus.com\/de\/starting-the-gym-for-the-first-time\/\">zum ersten Mal ins Fitnessstudio gehen<\/a> helpful before beginning this plan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Goal of This Beginners Strength Training Plan<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The purpose of this beginners strength training plan is to help you learn the basics before increasing weight or intensity. Because proper form matters so much in the beginning, this plan keeps the workouts simple, realistic, and beginner-friendly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The main goals are to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Learn correct exercise technique<\/li>\n\n\n\n<li>Improve coordination and body awareness<\/li>\n\n\n\n<li>Build a consistent training routine<\/li>\n\n\n\n<li>Prepare joints, muscles, and connective tissue<\/li>\n\n\n\n<li>Reduce the risk of injury<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Think of this phase as laying the foundation for everything that follows. Once you feel comfortable with the basic movements, progressing later will feel much easier and safer.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Long Should You Follow This Beginners Strength Training Plan?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Follow this beginners strength training plan for 2 weeks. During this time, the goal is to build confidence first, instead of rushing into heavier training too soon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Instead of training each muscle group only once per week, this plan uses a simple upper body and lower body split. This means you repeat the workouts in a steady rhythm, so each muscle group gets regular practice while still having enough time to recover.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A simple weekly rhythm could look like this:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Montag: Oberk\u00f6rper<\/li>\n\n\n\n<li>Mittwoch: Unterk\u00f6rper<\/li>\n\n\n\n<li>Friday: Upper Body<\/li>\n\n\n\n<li>Saturday or Sunday: Optional active rest day<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The next week, you simply continue the rhythm:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday: Lower Body<\/li>\n\n\n\n<li>Wednesday: Upper Body<\/li>\n\n\n\n<li>Friday: Lower Body<\/li>\n\n\n\n<li>Saturday or Sunday: Optional active rest day<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This way, you train three times per week and alternate between upper body and lower body. As a result, your muscles get repeated training stimuli without doing the same workout on back-to-back days.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And if the gym still feels intimidating, my guide on <a href=\"https:\/\/getfitandfocus.com\/de\/gym-anxiety-as-a-beginner\/\">Fitnessstudio-Angst bei Anf\u00e4ngern<\/a> can help you feel more prepared.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beginners Strength Training Plan Structure<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Each workout in this beginners strength training plan follows the same simple structure. This makes the plan easier to follow, especially if you are still learning the exercises.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 S\u00e4tze pro \u00dcbung<\/li>\n\n\n\n<li>8 to 12 repetitions<\/li>\n\n\n\n<li>90 seconds rest between sets<\/li>\n\n\n\n<li>Light weights or bodyweight only<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The goal is not to reach muscle failure. Instead, focus on smooth, controlled repetitions and proper posture. This way, you can learn each exercise safely before increasing the intensity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This beginners strength training plan keeps the workouts simple on purpose. Instead of chasing heavy weights or intense sessions, you can focus on clean repetitions, stable posture, and feeling more comfortable with each movement.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Choose the Right Weight as a Beginner<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Choosing the right weight is one of the most important parts of beginner strength training. In the beginning, lighter weights are usually better because they allow you to learn the movement properly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Use a resistance that allows you to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform every repetition with clean technique<\/li>\n\n\n\n<li>Stay in full control throughout the set<\/li>\n\n\n\n<li>Feel mild to moderate effort<\/li>\n\n\n\n<li>Finish without straining<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If the movement feels unstable or your form breaks down, reduce the weight or use bodyweight only. For example, it is better to perform a clean bodyweight squat than to rush into a weighted squat with poor technique.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are unsure which <a href=\"https:\/\/amzn.to\/3Uc2r7s\">Hanteln<\/a> to use, read my guide on <a href=\"https:\/\/getfitandfocus.com\/de\/what-dumbbell-weight-should-i-use\/\">Welches Hantelgewicht sollten Sie verwenden?<\/a> for beginner workouts.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Plan A: Oberk\u00f6rpertraining<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The first workout focuses on your upper body. Therefore, you will train your shoulders, back, chest, arms, and triceps with simple beginner-friendly exercises. This workout also includes core work, so you do not need a separate core day in the beginning.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Upper Body Exercises for This Beginners Strength Training Plan<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/amzn.to\/3Uc2r7s\">Hantel <\/a>Shoulder Press<\/li>\n\n\n\n<li><a href=\"https:\/\/amzn.to\/3Uc2r7s\">Hantel<\/a> Reihe<\/li>\n\n\n\n<li>Schr\u00e4ge Liegest\u00fctze<\/li>\n\n\n\n<li>Seitliche Hebe\u00fcbungen<\/li>\n\n\n\n<li>Bizepscurls<\/li>\n\n\n\n<li><a href=\"https:\/\/amzn.to\/45BE4CJ\">Widerstandsband<\/a> Trizeps-Extensions<\/li>\n\n\n\n<li>Dead Bug or Plank<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Empfohlene Startgewichte<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Schulterdr\u00fccken: 2 bis 4 kg pro Hand<\/li>\n\n\n\n<li><a href=\"https:\/\/amzn.to\/3Uc2r7s\">Hantel<\/a> Row: 4 to 8 kg per hand<\/li>\n\n\n\n<li>Seitheben: 1 bis 3 kg pro Hand<\/li>\n\n\n\n<li>Bizepscurls: 3 bis 5 kg pro Hand<\/li>\n\n\n\n<li>Triceps Extensions: light resistance band<\/li>\n\n\n\n<li>Rumpf\u00fcbungen: Nur mit dem eigenen K\u00f6rpergewicht<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Write down the weights and repetitions you use in a <strong><a href=\"https:\/\/amzn.to\/46egLyV\">Trainingsprotokoll<\/a><\/strong> so you can easily compare your progress from one workout to the next.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These weights are only starting suggestions. However, your own strength level matters more than the number on the dumbbell. If you cannot control the movement, choose a lighter weight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are training at home, an <strong><a href=\"https:\/\/amzn.to\/4hNIQ7s\">adjustable workout bench<\/a><\/strong> can be useful for incline push ups and other upper body exercises as you progress.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Upper Body Warm-Up<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shoulder circles<\/li>\n\n\n\n<li>Armkreisen<\/li>\n\n\n\n<li>Band pull-aparts<\/li>\n\n\n\n<li>Light push-ups<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Before this session, you can also use this <a href=\"https:\/\/getfitandfocus.com\/de\/upper-body-warm-up\/\">Aufw\u00e4rm\u00fcbung f\u00fcr den Oberk\u00f6rper<\/a> Um Schultern, Brust und R\u00fccken vorzubereiten.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Upper Body Cool-Down<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chest stretch against the wall<\/li>\n\n\n\n<li>Shoulder stretch<\/li>\n\n\n\n<li>Cat-Cow<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Plan B: Unterk\u00f6rpertraining<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The second workout focuses on your lower body. This includes your glutes, legs, hamstrings, calves, and hips. Since many lower body exercises require good control, move slowly and focus on your posture.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Lower Body Exercises for This Beginners Strength Training Plan<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Goblet Squat<\/li>\n\n\n\n<li>Rum\u00e4nisches Kreuzheben<\/li>\n\n\n\n<li>Step-Ups<\/li>\n\n\n\n<li>Ges\u00e4\u00dfbr\u00fccke<\/li>\n\n\n\n<li>K\u00e4lberaufzucht<\/li>\n\n\n\n<li>Side Plank or Reverse Plank<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Empfohlene Startgewichte<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Goblet Squat: 6 bis 12 kg<\/li>\n\n\n\n<li>Rum\u00e4nisches Kreuzheben: 4 bis 8 kg pro Hand<\/li>\n\n\n\n<li>Step-Ups: 2 bis 6 kg pro Hand<\/li>\n\n\n\n<li>Glute Bridge: K\u00f6rpergewicht oder 5 bis 10 kg<\/li>\n\n\n\n<li>Wadenheben: K\u00f6rpergewicht oder 5 bis 15 kg<\/li>\n\n\n\n<li>Rumpf\u00fcbungen: Nur mit dem eigenen K\u00f6rpergewicht<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Again, these are only suggestions. If a lighter weight helps you move with better form, use the lighter weight. In the beginning, quality matters much more than intensity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Lower Body Warm-Up<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hip circles<\/li>\n\n\n\n<li>Air squats<\/li>\n\n\n\n<li>Glute bridges<\/li>\n\n\n\n<li>Dynamic mobility<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Lower Body Cool-Down<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dehnung der Oberschenkelmuskulatur<\/li>\n\n\n\n<li>H\u00fcftbeugerdehnung<\/li>\n\n\n\n<li>Kindhaltung<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Active Rest Days and Optional Cardio<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Active rest days are not meant to be hard workouts. Instead, they help you stay active, improve your general fitness, and recover between strength sessions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On an active rest day, you can choose one easy option:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 Minuten lockeres Gehen auf dem Laufband<\/li>\n\n\n\n<li>15 Minuten leichtes Radfahren<\/li>\n\n\n\n<li>Ein entspannter Spaziergang im Freien<\/li>\n\n\n\n<li>Sanfte Mobilit\u00e4ts\u00fcbungen<\/li>\n\n\n\n<li>Leichte Dehnung<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Keep the intensity low to moderate. You should finish feeling better, not exhausted. If your legs feel sore after the lower body workout, choose walking, mobility, or a full rest day instead of harder cardio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">An <strong><a href=\"https:\/\/amzn.to\/4xUtH99\">Gymnastikmatte<\/a><\/strong> can make the floor based exercises in this plan more comfortable.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This approach gives you three strength training sessions per week while still leaving enough space for recovery. That balance is especially important when you are new to training.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Example 2-Week Beginners Strength Training Plan Schedule<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Here is how the full 2-week beginners strength training plan could look:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Woche 1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday: Plan A, Upper Body<\/li>\n\n\n\n<li>Dienstag: Ruhetag<\/li>\n\n\n\n<li>Wednesday: Plan B, Lower Body<\/li>\n\n\n\n<li>Donnerstag: Ruhetag<\/li>\n\n\n\n<li>Friday: Plan A, Upper Body<\/li>\n\n\n\n<li>Samstag: Optionaler aktiver Ruhetag<\/li>\n\n\n\n<li>Sonntag: Ruhetag<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Woche 2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday: Plan B, Lower Body<\/li>\n\n\n\n<li>Dienstag: Ruhetag<\/li>\n\n\n\n<li>Wednesday: Plan A, Upper Body<\/li>\n\n\n\n<li>Donnerstag: Ruhetag<\/li>\n\n\n\n<li>Friday: Plan B, Lower Body<\/li>\n\n\n\n<li>Samstag: Optionaler aktiver Ruhetag<\/li>\n\n\n\n<li>Sonntag: Ruhetag<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">After these two weeks, you can continue alternating between Plan A and Plan B. This keeps the routine simple and gives your muscles regular training practice without making the plan too complicated.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What to Focus On During This 2-Week Strength Training Plan<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">During this 2-week strength training plan, pay attention to how each exercise feels. You do not need to be perfect immediately. However, you should try to improve your control each time you train.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Focus on:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Proper posture<\/li>\n\n\n\n<li>Controlled movement<\/li>\n\n\n\n<li>Full range of motion<\/li>\n\n\n\n<li>Stable breathing<\/li>\n\n\n\n<li>Muscle awareness<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Do not rush through the repetitions. Instead, take your time and move with intention. Because this phase is about learning, quality matters much more than speed or intensity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By the end of this beginners strength training plan, the exercises should feel more familiar and your movements should feel more controlled. That is the sign that your body is ready for the next step.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Signs You Are Ready for the Next Phase<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">After two weeks, you may be ready to progress when the workouts feel more natural. However, you do not need to rush. If you still feel unsure, you can repeat this phase for another week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You are ready for the next phase when:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You know how each exercise should feel<\/li>\n\n\n\n<li>Your movements are controlled<\/li>\n\n\n\n<li>Your technique remains consistent<\/li>\n\n\n\n<li>You feel more confident in the workouts<\/li>\n\n\n\n<li>You can finish the sessions without feeling overwhelmed<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">At this point, you can move on to the next phase and begin building muscular endurance. Therefore, your next goal can be adding a little more volume, slightly increasing the weight, or improving your consistency.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common Beginner Strength Training Mistakes<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Beginner mistakes are completely normal. Still, being aware of them can help you avoid frustration and train more safely.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Starting with weights that are too heavy<\/li>\n\n\n\n<li>Rushing through repetitions<\/li>\n\n\n\n<li>Skipping warm-ups<\/li>\n\n\n\n<li>Training to failure too early<\/li>\n\n\n\n<li>Comparing yourself to others<\/li>\n\n\n\n<li>Changing exercises too often<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Instead of trying to do everything perfectly, focus on small improvements. For example, one workout may help you improve your squat depth, while another workout may help you control your breathing better.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you struggle with consistency, this post on <a href=\"https:\/\/getfitandfocus.com\/de\/lost-motivation-to-work-out-5-hidden-reasons-holding-you-back\/\">why you lost motivation to work out<\/a> can help you understand what may be holding you back.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Final Thoughts on This Beginners Strength Training Plan<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">These first two weeks may feel simple, but they are one of the most important parts of your training journey. By learning the movements properly, you create a strong foundation for future muscle growth, better strength, and long-term progress.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Take your time, stay consistent, and focus on doing each repetition with intention. As a result, you will feel more confident when it is time to progress to the next phase.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Strength training is also recommended as part of a balanced exercise routine by health organizations such as the <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\" target=\"_blank\" rel=\"noopener\">World Health Organization<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most importantly, remember that every strong routine starts with the basics. This beginners strength training plan gives you a simple, safe, and realistic place to begin.<\/p>","protected":false},"excerpt":{"rendered":"<p>This beginners strength training plan is designed to help you start lifting with confidence, proper form, and light, manageable weights during your first 2 weeks in the gym. *This post contains affiliate links. If you make a purchase through these links, I may earn a small commission at no additional cost to you. Please read&#8230;<\/p>","protected":false},"author":1,"featured_media":10231,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[33,212,213,23,236,32,232,225],"tags":[643,636,644,645,642,646],"class_list":["post-10064","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginner-workouts","category-build-strength","category-create-routine","category-fitness","category-gym-basics","category-technique-safety","category-training-basics","category-workout-basics","tag-beginner-workout","tag-dumbbell-workout","tag-fitness-routine","tag-proper-form","tag-strength-training","tag-workout-plan"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>1) Beginners Strength Training Plan: Your First 2 Weeks in the Gym -<\/title>\n<meta name=\"description\" content=\"Start strength training the right way with this beginner 2-week workout plan. 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