New to Strength Training? Start Here.
Starting strength training can feel overwhelming. There’s plenty of information out there—complicated workout plans, fancy machines, and endless opinions about what’s ‘best.’ The good news is, it doesn’t have to be complicated. This blog post will cover the basics of getting started with strength training and include a simple 3-day workout plan to help you start your strength training routine.
The Basics: The 7 Movement Patterns
There are 7 basic movement patterns in strength training. If you can learn these, you’ll have a foundation that makes almost every exercise easier to understand. Instead of memorizing hundreds of different moves, you’ll recognize how they all fit into one of these patterns.
Squat – Bending at the hips and knees to lower and stand back up. Example: goblet squat.
Hinge – Pushing the hips back with a flat back. Example: deadlift.
Push (Horizontal & Vertical) – Pressing away from your body or overhead. Examples: push-ups, overhead press.
Pull (Horizontal & Vertical) – Bringing weight toward your body or pulling down. Examples: rows, pull-ups.
Lunge – Stepping forward, backward, or sideways to train single-leg strength. Example: reverse lunge.
Rotate / Anti-Rotate – Twisting or resisting twist through the core. Examples: Russian twists, Pallof press.
Carry / Stability – Moving with weight to train grip and total-body stability. Example: farmer’s carry.
These movement patterns are the building blocks of strength. Once you can perform them with good form, you’ll be able to build a program that gets your body stronger, healthier, and more athletic.
How to Use the Patterns in a 3-Day Plan
The goal is simple: train all 7 patterns every week. You don’t need to hit every single one in every workout — instead, spread them across 3 days. That way, your body gets balanced training without burning out.
Day 1 – Squat & Push Focus
Core: Pallof press – 3x10 per side
Squat: Goblet squat – 3x8–10
Push (Horizontal): Dumbbell bench press – 3x8–10
Pull (Horizontal): Dumbbell row – 3x8–10
Day 2 – Hinge & Pull Focus
Carry: Farmer’s carry – 3x20 yards
Hinge: Romanian deadlift – 3x8–10
Pull (Vertical): Lat pulldown – 3x8–10
Push (Overhead): Dumbbell shoulder press – 3x8–10
Day 3 – Lunge & Rotation Focus
Rotation: Russian twists – 3x12 per side
Lunge: Reverse lunge – 3x8 per leg
Push (Horizontal): Push-ups – 3x8–12
Pull (Horizontal): Seated cable row or inverted row – 3x8–10
By the end of the week, you’ve covered:
Squat (Day 1)
Hinge (Day 2)
Push (Day 1 + 2 + 3)
Pull (Day 1 + 2 + 3)
Lunge (Day 3)
Rotation/Anti-Rotation (Day 1 + 3)
Carry/Stability (Day 2)
This keeps your training balanced without overload. You’ll build strength in every major movement, train your core in different ways, and develop the kind of fitness that carries over to everyday life. Strength training doesn’t need to be complicated. As long as you’re training the 7 basic movement patterns every week, you’ll be getting stronger, building lean muscle, and improving how your body feels and performs.