Strong Foundations

Why It Works

Strong Foundations is for people who are new to the gym or coming back after a long break. Three full-body sessions a week cover the main movements: a squat, a hinge, a push and a pull. You train each of them two or three times a week. That gives you regular practice at each lift, with a rest day between sessions.

The sessions stay the same for all eight weeks. You get better at an exercise by repeating it, and you can only add weight safely once the movement feels steady. Most of the exercises use dumbbells, cables and machines, which are quick to set up and easy to learn. The barbell back squat comes in on day 3, and the goblet squat on day 1 is practice for it.

Every set has a rep range and an effort target. Finish each set with about two good reps left in the tank. That is hard enough to make progress and leaves your form clean. When every set reaches the top of the range, add the smallest weight step next time.

You do a short strength test in week 1 and repeat it in week 8, so you can see what eight weeks of steady work has done.

Get the PDF and Tracker

Both files are free. The PDF has every session, ready to print or keep on your phone. The Excel tracker logs your weights and reps each week and charts your progress.

How to Use It

Your week

Mon Day 1 Squat, Push and Pull
Tue
Wed Day 2 Hinge, Pull and Press
Thu
Fri Day 3 Barbell Squat and Full Body
Sat
Sun

How Hard Should It Feel?

Every exercise has an effort target, such as "2 left in the tank (RIR 2)". RIR stands for Reps in Reserve: how many more good reps you could have done when you stop the set. Choose a weight that leaves you that many reps short.

0	Nothing left	Another rep would fail or break your form.
1	One left	You could do one more good rep, and no more.
2	Two left	Hard work, with two good reps to spare.
3+	Three or more left	You could do three or more reps, so push a little harder next set.

How to Progress

Each exercise has a rep range, such as 8–12. Use the same weight for every set and stay inside the range.

When you reach the top of the range on every set with good form, add the smallest weight step next time. Your reps will drop a little. Build them back up to the top of the range, then add weight again.

For bodyweight exercises, add reps until you reach the top of the range on every set, then switch to the harder option.

For this programme

Start each lift with a weight you could lift for two more reps at the top of the range. Dumbbells usually go up 2 to 2.5 kg at a time. If that jump is too big, keep the weight and add a rep to each set first. Keep the barbell squat light for the first two weeks while you learn it, even if it feels easy.

Before You Start

Read these questions and answer yes or no to each one before your first session.

Has a doctor ever said you have a heart condition, or told you to do physical activity only under medical supervision?
Do you get chest pain at rest, in daily life or when you are active?
Do you lose your balance because of dizziness, or have you lost consciousness in the last 12 months?
Have you been diagnosed with a long-term (chronic) medical condition?
Do you take prescribed medicine for a long-term medical condition?
Do you have a bone, joint or soft-tissue problem that could get worse if you become more active?
Are you pregnant, or have you given birth in the last six months?

If you answer yes to any of these, speak to your GP before starting.

Disclaimer

This programme is general information about exercise. It is not medical advice and does not replace advice from your GP or another health professional.

Stop and get advice if you have pain, feel dizzy or feel unwell during or after a session. Use weights you can control with good form, and ask a qualified trainer if you are not sure how to do an exercise.

You take part at your own risk.

Sessions

Day 1

Squat, Push and Pull

Warm-up

5 minutes on the bike or rower, building to a steady pace
10 bodyweight squats to a bench
10 arm circles forwards and 10 backwards
1 light set of 8 goblet squats, then 1 light set of 8 dumbbell bench presses

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Goblet squat	3	8–12	90s	2 left (RIR 2)	Hold the dumbbell against your chest and sit down between your heels.
	Easier: Goblet squat to a box Harder: Goblet squat with a 3-second lowering
B	Dumbbell bench press	3	8–12	90s	2 left (RIR 2)	Keep your shoulder blades pulled back and lower the dumbbells to chest level.
	Easier: Dumbbell floor press Harder: Dumbbell bench press with a 3-second lowering
C	Seated cable row	3	10–12	90s	2 left (RIR 2)	Sit tall and pull the handle to your stomach, squeezing your shoulder blades together.
	Easier: Machine row with a chest pad Harder: Seated cable row with a 2-second squeeze
D1	Dead bug	2	8–10	0s	2 left (RIR 2)	Count each reach of an arm and the opposite leg as one rep. Keep your lower back pressed into the floor.
	Easier: Dead bug, legs only Harder: Dead bug holding a light dumbbell
D2	Face pull	2	12–15	60s	2 left (RIR 2)	Pull the rope towards your eyes and finish with your hands beside your ears.
	Easier: Band pull-apart Harder: Face pull with a 2-second hold

Cool-down

3 minutes of easy walking
Half-kneeling hip flexor stretch, about 30 seconds on both legs
Chest stretch in a doorway, about 30 seconds

Day 2

Hinge, Pull and Press

Warm-up

5 minutes on the bike or rower, building to a steady pace
10 glute bridges
8 hip hinges with a broomstick held along your back
1 light set of 8 Romanian deadlifts with light dumbbells

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Dumbbell Romanian deadlift	3	8–12	2 min	2 left (RIR 2)	Push your hips back and keep the dumbbells close to your legs.
	Easier: Romanian deadlift to mid-shin Harder: Single-leg Romanian deadlift
B	Lat pulldown	3	8–12	90s	2 left (RIR 2)	Pull the bar to your upper chest and lead with your elbows.
	Easier: Lat pulldown with a neutral grip Harder: Lat pulldown with a 3-second lowering
C	Seated dumbbell shoulder press	3	8–12	90s	2 left (RIR 2)	Press the dumbbells up and slightly in, without arching your lower back.
	Easier: Machine shoulder press Harder: Standing dumbbell shoulder press
D	Leg press	2	10–15	90s	2 left (RIR 2)	Lower until your knees reach about 90 degrees, then press through your whole foot.
	Easier: Leg press with a shorter range Harder: Leg press with a pause at the bottom
E	Bird dog	2	8–10	45s	3 left (RIR 3)	Count each reach as one rep and switch sides every rep. Move slowly and keep your hips level.
	Easier: Bird dog, one limb at a time Harder: Bird dog with a 3-second hold

Cool-down

3 minutes of easy walking
Hamstring stretch with your heel on a low step, about 30 seconds on both legs
Lat stretch holding a rack upright, about 30 seconds

Day 3

Barbell Squat and Full Body

Warm-up

5 minutes on the bike or rower, building to a steady pace
10 bodyweight squats
1 set of 8 squats with the empty bar
2 warm-up sets of back squats, adding weight each set, before your first work set

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell back squat	3	8–10	2 min	2 left (RIR 2)	Brace before each rep and keep the bar over the middle of your foot. Squat to a depth you can control.
	Easier: Goblet squat Harder: Back squat with a pause at the bottom
B	Machine chest press	3	10–12	90s	2 left (RIR 2)	Set the seat so the handles line up with the middle of your chest.
	Easier: Incline push-up Harder: Machine chest press with a pause at the chest
C	Chest-supported dumbbell row	3	10–12	90s	2 left (RIR 2)	Keep your chest on the bench and drive your elbows towards your hips.
	Easier: Seated cable row Harder: Single-arm dumbbell row
D	Glute bridge	2	12–15	60s	2 left (RIR 2)	Press through your heels and squeeze your glutes at the top.
	Easier: Glute bridge, half range Harder: Glute bridge with a dumbbell across your hips
E	Dead bug	2	8–10	45s	2 left (RIR 2)	Count each reach of an arm and the opposite leg as one rep. Keep your lower back pressed into the floor.
	Easier: Dead bug, legs only Harder: Dead bug holding a light dumbbell

Cool-down

3 minutes of easy walking
Glute stretch lying on your back, about 30 seconds on both legs
Child's pose, about 30 seconds

Week by Week

Read the note at the start of each week.

Week 1

Do the strength test this week, then start light. Use the first sessions to learn each movement and write down every weight you lift.
Week 2

Lower every rep to a slow count of two. It keeps the weight under control and shows up any wobble in your form.
Week 3

Check your effort. Two reps left should feel hard, but your last rep should look the same as your first.
Week 4

Add weight to any exercise where every set reached the top of the rep range last week. Use the smallest step the gym has.
Week 5

Recovery counts too. Keep your sleep regular and include some protein in each meal.
Week 6

Look at your tracker. If a lift has not moved for two weeks, keep the weight and aim for one more rep on each set.
Week 7

Film one set of your squat or Romanian deadlift and compare it with the coaching cue. Fix one thing at a time.
Week 8

Retest this week, in the same order and with the same rest as in week 1, then compare your results.

Test and Retest

Strength Check

Do this test in week 1 and again in week 8, after your warm-up at the start of a session. Use the same equipment and order both times, and rest at least 3 minutes between tests.

Test	Unit	How to do it
Goblet squat, 10 reps	kg	Build up over a few sets to the heaviest dumbbell you can goblet squat for 10 good reps, with about one rep left in the tank. Record that weight.
Incline push-ups	reps	With your hands on a bench, do as many push-ups as you can with good form. Stop when your hips sag or your chest no longer reaches the bench.
Lat pulldown, 10 reps	kg	Build up over a few sets to the heaviest weight you can pull down for 10 good reps, with about one rep left in the tank. Record that weight.

Do the test in week 1 and again in week 8.

Get the PDF and tracker