A well-designed strength training program should include a variety of movement patterns to create structural balance and keep you injury free. “

Stevens’ Beginner’s Weight Training Checklist:

1. Start by learning the basics of the most important compound movements, squats, deadlifts, bench presses, and rows

2. Do two to three weight sessions per week, focusing on three sets of 12-15 reps

3. Start lightly, choose a weight to hold on for the full three sets, and increase the weight weekly as you feel more comfortable, stronger, and more competent

4. Perform your movements slowly to get used to the movement pattern. If you spend a lot of time doing your reps this way, you will improve your mobility and technique in the long run so that you can do more complex exercises later

5. Monitor your recovery, sleep, and diet. If necessary, take some rest days and eat the right amount to support your strength training

According to the expert, a common myth related to strength training is that it cannot help you lose weight and that it is linked to bulking.

Steven said: “A particularly common misconception about weight training is that you build up, which is understandably not desirable for all.