Get into the best shape ever with Men's Health Training Lab. You’ll get long-term plans with all the important details—like how long to rest and when to increase your reps—that can be the difference between making gains or hitting a plateau.

Built by the world’s top trainers, then reviewed by Men's Health for safety and long-term effectiveness, it’s everything you need to transform your body. All you have to do is commit.

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The Beginner's Guide to Strength Training

Check out this sample from one of our most popular workout plans, The Beginner's Guide to Strength Training. This 12-week program includes progressive stages of total-body workouts, designed to maximize your results. Whether you’re new to lifting, dealing with an injury, or an experienced lifter, these smart and efficient routines will have you seeing big results (and building on them!) in no time.

"I am 47 and have lost 25 pounds in the last 6 months. This plan is great if you are just getting back into it or a novice to weight lifting, focusing on core exercises and good progressions."

- Michael J. on The Beginner's Guide To Strength Training

EXERCISE 2 OF 8

HOLD: 30-60 seconds each side

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Check out the rest of this training plan and more in the MVP Training Lab to achieve your fitness goals.