Welcome to Beginner Strength! 💪 This program is designed for women who are ready to build a strong foundation, master proper lifting technique, and gain confidence in the weight room. Whether you’re brand new to strength training or coming back after time away, this program will set you up for long-term success. It's a GREAT place to start. Program Structure: Day 1: Upper Body (Chest, Shoulders, Triceps) Day 2: Lower Body (Quads, Hamstrings, Glutes) Day 3: Rest or Active Recovery (walking, stretching, mobility) Day 4: Upper Body (Back, Biceps, Shoulders) Day 5: Lower Body (Quads, Hamstrings, Glutes) Day 6: Core Stability & Mobility Day 7: Rest Progression Plan: Weeks 1–2: Focus on form with moderate weights and controlled reps Weeks 3–4: Gradually increase reps (10–12 range) and add small weight jumps Weeks 5–6: Continue progressive overload with higher reps and/or weight, building both endurance and strength Nutrition Guidance 🥩🥦🍚 Because this program is about building your foundation, I recommend eating around 12–13x your bodyweight in calories. This will support recovery and strength gains without unnecessary restriction. Protein: 0.7–1g per lb of bodyweight (or lean mass if at a higher body fat %) Use the macro calculation guide in the Extras tab for exact numbers tailored to you. ✨ Beginner Strength is more than just workouts — it’s your stepping stone into the world of lifting heavy, getting strong, and feeling empowered in your body. This is where confidence starts.