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If you feel unfit, stiff, or intimidated by gyms, you are in the right place.
Strength training can be simple, joint-friendly, and time-efficient.
With the right plan and a coach who watches your form, you can build confidence in weeks, not months.
At Precision Fitness in Central, you will train in a clean, welcoming studio with flexible scheduling that fits travel heavy weeks.
What makes a beginner plan actually work
A good beginner program is not fancy. It is clear, repeatable, and safe. Here is what we use with new clients over 35 who are busy and starting again.
- Two to three full body sessions per week. Each session covers your major movement patterns so you never miss a muscle group. You recover well and still make steady progress.
- Start with machines, then progress to free weights. Machines help you learn positions and build confidence. As your technique improves, we shift to dumbbells, kettlebells, and then barbells if appropriate.
- Simple technique cues. Think tall chest, brace your ribs, sit back to the hips, pull the handles to your shirt pocket, walk slow and proud during carries. Clear cues make learning easy and protect your joints.
- Light tracking. Note your sets, reps, and how hard it felt using RPE. For beginners, RPE 6 to 8 means you are working but could finish 2 to 4 more reps with solid form. This keeps you safe while still improving.
A beginner template you can follow this week
After a quick movement screen, we build each session around five patterns plus core:
- Push: machine chest press or incline dumbbell press, 3 sets of 8 to 12 reps at RPE 6 to 8
- Pull: cable row or assisted pull up, 3 sets of 8 to 12 reps
- Hinge: hip hinge with dowel, then Romanian deadlift or kettlebell deadlift, 3 sets of 8 to 10
- Squat: goblet squat to a box, 3 sets of 8 to 12
- Carry: suitcase carry or farmer carry, 3 walks of 20 to 40 metres
- Core: dead bug, side plank, or bird dog, 2 to 3 sets of 8 to 12 controlled reps.
Total time: about 50 to 60 minutes including warm up and a short cool down.
You leave feeling better than when you walked in, not wrecked.
The “only 5 exercises” you will ever need?
We like to think in patterns rather than a single list, but if you want a simple answer, here is a helpful set that covers most needs: squat, hinge, push, pull, carry.
Rotate the exact exercise to match your joints and goals.
For example, goblet squat, kettlebell deadlift, incline dumbbell press, cable row, and suitcase carry.
Add core work and you have a complete plan.
What exercise is best for beginners?
The one that lets you feel stable, move through a comfortable range, and leaves you feeling better than when you started.
For many, that is a machine row or a goblet squat to a box, since both teach control and build confidence quickly.
Safety first, especially if you have injuries or are returning post-partum.
Worried you are too unfit to start?
Had a back, knee, or shoulder niggle?
Returning after a long break or post-partum?
You are not alone.
Our sessions are coached in semi private ratios, often close to 1 coach to 3 clients.
That means you get eyes on every set and immediate regressions when needed.
Examples:
Knee friendly squats: box height adjusted to your hip comfort, plus support from a TRX if needed
Back friendly hinges: dowel hip hinge teaching, then kettlebell deadlift from blocks before floor pulls
Shoulder pushes and pulls: neutral grip dumbbells and cable angles that avoid pinch zones
Post-partum core: breath work, pelvic floor coordination, and progressive core loading without sit up pressure.
You can train hard without training hurt.
Time and frequency: what is enough to see results?
Is 2 PT sessions a week enough?
Yes.
Two high quality sessions per week will build strength and improve body composition if you are consistent and walk on off days.
If your schedule allows, add a third session for faster progress, but two is a strong start.
Can you get fit by walking?
Walking is fantastic for health, energy, and stress.
Pair brisk walking with two strength sessions and a bit of protein at each meal.
That combo helps you drop fat, build lean muscle, and feel better in your clothes.
Why Semi-Private Training is the future?
Semi-private training in our Central studio keeps you accountable without wasting time.
It gets you 1on1 results with 60% less cost and much more booking flexibility.
You book a slot, arrive, and your coach sets up your plan.
We cap session sizes so you get attention and coaching on every set.
If you travel, we help you keep momentum with a simple hotel or bodyweight plan, and we offer flexible scheduling so you do not lose sessions in travel-heavy weeks.
If you are nearby and want a welcoming space with hands-on coaching, reach out.
Your next step, simple and low risk.
Book a free trial where you’ll get a movement screen and a clear plan on what to do and how to do it, so there’s no guesswork.