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Before picking up a weight, identify what you want to achieve. According to the Mayo Clinic , defining clear goals is the first step in designing any fitness program.

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: Are you training for strength, weight loss, or general health?. Before picking up a weight, identify what you

A standard, effective session should follow a logical flow to maximize performance and prevent injury: How to Create the Perfect Workout Plan | Beginner Guide A sustainable plan you follow is better than

: Be realistic about how many days a week you can commit. A sustainable plan you follow is better than a "perfect" one you quit. Choose a Split : Full Body : Great for beginners, typically 3 days a week. Upper/Lower Split : Alternating days, often 4 days a week.