What makes a good beginner program
Few exercises (squat, bench, overhead press, deadlift, row), three or four sessions a week, and more weight after every successful session. Simplicity lets you learn technique while progressing fast.
Start light: the first weeks are for technique, and fast progression soon closes the gap.
When to move to an intermediate program
When you fail the same weight several times despite a 10 % reset. That's usually after three to six months. The Texas Method, Madcow 5x5 and 5/3/1 take over from there.
Frequently asked questions
What program should a beginner run to get stronger?
StrongLifts 5x5 or Starting Strength on three days, GZCLP on four. All three are free and calculated here from your weights.
Should a beginner do full body workouts?
Yes, that's what these three programs do: each session trains the whole body through the big lifts, so they can be repeated often.
What weight should I start with?
A weight you lift easily with clean form, often the empty bar or 50 % of your 5RM. The program climbs fast.