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Beginner strength

Price: £14.99

NST Beginner Strength Plan - 8 Weeks

Eight weeks of structured full-body strength training, in three equipment routes.

Length 8 weeks
Sessions 3 a week
Session length 35-55 minutes
Suits New or restarting

3 routes, by equipment

StarterNo equipment needed
BeginnerA pair of dumbbells, or a basic gym
ProgressionA full gym: barbell, rack with safety arms, bench

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Where this leads

FoundationIn developmentMovement quality and habit building
Beginner StrengthAvailable to previewStructured full-body strength training
BuildIn developmentThe next step after Beginner Strength
PerformanceIn developmentStrength with conditioning, for an established base

Stages in development cannot be bought yet. No date is promised.

Compare the stages

Only Beginner Strength is available, so this compares its 3 routes. Every route is 3 sessions a week for 8 weeks. Session times include warm-up and cool-down.

The routes of Beginner Strength compared: equipment, experience, session length and week length
Route	You need	Experience	Each session	A week
Starter route	No equipment needed	No experience needed	35-45 min	110-125 min
Beginner route	A pair of dumbbells, or a basic gym	Some bodyweight training helps	40-45 min	120-135 min
Progression route	A full gym: barbell, rack with safety arms, bench	Barbell lifts already shown to you in person, or the Beginner route completed	45-55 min	140-155 min

Starter route
You need
No equipment needed
Experience
No experience needed
Each session
35-45 min
A week
110-125 min
Beginner route
You need
A pair of dumbbells, or a basic gym
Experience
Some bodyweight training helps
Each session
40-45 min
A week
120-135 min
Progression route
You need
A full gym: barbell, rack with safety arms, bench
Experience
Barbell lifts already shown to you in person, or the Beginner route completed
Each session
45-55 min
A week
140-155 min

Foundation, Build and Performance are in development, so there is nothing to compare yet.

Who Beginner Strength is not for

Readers wanting a personalised or medically tailored programme.
Readers who need rehabilitation guidance rather than general strength training, including anyone returning after an injury, an illness or medical care.
Readers expecting a guaranteed strength, appearance, or performance outcome.

Read the Beginner Strength plan