For beginners, training 3 days a week is optimal. 4-5 days a week tend to be overkill. We base our beginner training around the squat, bench, deadlift and overhead press. Learning a small number of exercises really well will make you much stronger than doing a large variation of exercises with poor form.

Getting a reputable coach that will teach you proper technique is very beneficial when you start training. Focusing on technique rather than increasing the amount of weight you are using at the early stages of training will help you stronger and reduce the likeliness that you will get injured in the long run.

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