Walk into most gyms and you'll see beginners bouncing between 15 machines, chasing a pump and going nowhere. Here's the truth we tell every new member: for your first year, four movement patterns will do 90% of the work.
1. Squat
The squat builds legs, trunk and the confidence to get up off the floor at 90. Start with goblet squats, earn the back squat.
2. Hinge
Deadlifts and their cousins teach you to pick heavy things up without wrecking your back. Brace, push the floor away, stand tall.
Strength is a skill. Practise it like one.
3. Press
Overhead and bench presses build shoulders that last. Alternate them through the week and keep the reps crisp.
4. Pull
Rows and pull-ups balance all that pressing. If you can't do a pull-up yet, that's your first goal — we'll get you there.
Three sessions a week. Add a little weight each week. Sleep. Eat protein. Repeat for twelve months and you will be unrecognisable.
