Goal 3: Starting Strong

Learning to squat can be a challenge, which is why the simple goblet version is a great place to start. The idea here is to learn and practice movement patterns before loading them with heavier weights or graduating to more complex moves.

This workout is largely machine based, which allows for a more controlled introduction to weight training. As your coordination improves and your muscles strengthen, move on to more challenging free-weight moves and heavier loads.


Do as many warm-ups as you need, but never take them to muscle failure.
Choose a weight that allows you to approach muscle failure by the target rep listed, but stop a rep or two short. The proper technique starts to give way when you push to muscle failure, and your priority here is learning good form.
Start the workout with more challenging multijoint movements. Because they recruit a larger amount of muscle mass, rest periods are correspondingly longer.

Beginner’s Routine

1 Goblet Squat

4 sets, 10-12 reps (90 sec. rest.)

2 Leg Press

3 sets, 10-12 reps (90 sec. rest.)

3 Leg Extensions

3 sets, 10-12 reps (60 sec. rest.)

4 Seated Leg Curl

3 sets, 10-12 reps (60 sec. rest.)

5 Standing Calf Raises

3 sets, 15 reps (60 sec. rest.)