A free beginner’s guide to weightlifting. Covers the core exercises to start with, how many sets and reps to do, how to progress week to week, and simple habits to stay consistent. No gym experience needed, just a clear starting point.

What’s inside:

1. The 6 exercises every beginner should learn first (squat, hinge, push, pull, carry, core)
2. A simple 3-day starter split you can follow right away
3. How to pick a starting weight and when to add more
4. Sets, reps, and rest: the basics explained without the jargon
5. How to track your workouts so you can see progress
6. Common beginner mistakes and how to avoid them