How to Pick the Right Training Plan When You Don’t Know Anything

New to lifting and overwhelmed by options? You’re not alone. Here’s how to pick a plan you’ll actually stick to—and get results from.

Don’t want to guess? Book a $15 call and get paired with a coach who will build a plan for your goals.

Why Choosing a Plan Feels So Hard

There’s too much information. One influencer says train 6 days a week. Another says twice is plenty. One program has 25 exercises. Another has four. It’s not that you lack effort—you just don’t have clarity.

What Actually Matters When Choosing a Plan

• Fits your schedule (2–4 days/week)
• Uses basic compound lifts (squat, push, pull, hinge)
• Repeats the same lifts weekly to build skill
• Lets you increase weight, reps, or sets over time
• Feels simple and repeatable

The best plan isn’t flashy—it’s one you’ll follow for 8+ weeks.

Need help understanding rep schemes? Read this breakdown of rep ranges for growth →

How to Match a Plan to Your Life

• 2x/week? Full-body both days.
• 3x/week? Full-body or full-body + focus day.
• 4x/week? Upper/lower split or rotated full-body.

Set your plan around your actual lifestyle—not an ideal one.

What to Avoid

• 15+ exercises per session
• Plans with no rest days
• Workouts that skip legs or back
• Weekly-changing routines
• Instagram “challenges” with no structure

Red flag: If the plan doesn’t explain how to progress, it’s not worth your time.

Good Starting Templates

Try GZCLP, Greyskull LP, or PHUL (if already active). Or get a coach to tailor one to your goals and schedule.

What If You Still Feel Lost?

Most beginners quit because they aren’t sure if what they’re doing works. A good plan gives you confidence. You track progress. You feel stronger. You stay motivated.

How to Know If Your Plan Is Working

• You’re adding weight, reps, or sets weekly
• Lifts feel smoother and more stable
• You’re sleeping and recovering well
• You want to train—even when tired

Stick With It for 8+ Weeks

Progress takes time. Don’t quit early. Most beginners see visible strength gains in 6–10 weeks. Don’t program-hop just because it gets boring. Results come from repetition.

Real Example: Alex’s Story

Alex tried 3 free programs, quit them all within 6 weeks, and was ready to give up. Then he got matched with an Iron Alliances coach who gave him a simple 3-day plan. In 2 months, he PR’d his squat and finally felt like training “made sense.”

How a Coach Helps You Pick the Right Plan

• Builds your plan around your real life
• Chooses movements you can do with confidence
• Explains why things work—so you trust it
• Adjusts it as you grow stronger

What to Expect From a Beginner Plan

• 3–4 compound lifts per session
• 6–8 total exercises max
• Progression built in from day one
• Simple, repeatable, and effective

Want to Go Deeper?

Read this guide from Stronger By Science to learn why beginner structure beats randomness every time.