Novice/Beginner

Recommended Intensity Range: ~2-5RIR

Despite the connotations attached to “newbies”, I think we can all agree that we’d give a kidney to go back and experience those rates of progress again. When you’re just starting out in the gym, shit happens fast, and not much is needed to propagate this cascade of anabolism. Ironically, this is also the time when motivation and excitement for fitness are at their peak, and the foresight to delay short-term gratification in favor of building a proper foundation is at its trough. 

It’s easy as a beginner to get lured into chasing the dopamine high of a brutal workout and the DOMS that follow. But the most long-term progress will come to those who can fight those urges and, instead, do lots and lots and LOTS of the boring shit for the first couple of years in the gym. Our bodies are incredibly pliable, plastic, and impressionable when we’re just starting out. The skills and habits that you nurture during this period will be the skills and habits that become your unconscious baseline as you scale up the totem pole. The devil on your shoulder telling you to max out on squats every week isn’t going to be there to support you when your knees start degrading years later. Your gym bros—who continue to fan your irrational confidence with their all-you-bro’s while you squirm under 120% of your 1RM bench press with shit form—certainly aren’t going to have that same energy when you inevitably have to start back over at ground-zero after a pec tear. And that negligent coach—who can’t be fucked to actually pay attention to their clients’ needs and instead take the easy, money-hungry way out by giving blanket prescriptions of failure training to everyone—isn’t going to accept the blame when your fire for the gym burns out because your body has been run into the ground. 

Instead of being impatient and short-sighted, use your time as a beginner to learn how to go through all major movement patterns with resilient technique. Develop requisite full-body strength and learn how to integrate that strength systemically. Establish the mind-muscle connection throughout your body and understand what contractions are supposed to feel like. Train and improve your mobility and proprioception. Keep volumes and intensities low but frequencies relatively high—practice, practice, practice. Eat lots of protein, get lots of sleep, and enjoy lots of low-hanging gains. 

Key Points

Beginners:

• ~2-5 RIR
• Experience rapid progress with minimal stimulus
• Should focus on building a proper foundation despite high motivation
• Prioritize:
– Developing proper technique in major movement patterns
– Building full-body strength
– Establishing mind-muscle connection
– Improving mobility and proprioception
• Keep volume and intensity low, but frequency high
• Emphasize practice, protein intake, and sleep