If you have never trained, or you are returning after a long break, you do not need the hardest program on the internet. You need a starting point you understand and can repeat consistently.
During the first weeks, the goal is not exhaustion. It is good technique, a realistic schedule and a habit of showing up. Individual guidance can remove a lot of the uncertainty.
What the first week looks like
We start with a small number of key movement patterns: a squat or adapted variation, a push, a pull, a hip hinge and stability work. It is better for a beginner to learn a few meaningful movements than to change ten exercises every session.
The load should allow you to control the movement. If unusual pain occurs, we do not try to ignore it.
- Two or three workouts when your schedule allows
- Basic exercises without chasing maximum weights
- Technique and perceived effort tracking
Common beginner mistakes
Many people begin with six sessions a week and give up completely by week three. Others change their program every time they see a new exercise on social media. Neither approach is necessary.
It is more useful to record what you have done and have one simple next step: another correct rep, a better range of motion or a gradual load increase.
- Too many sessions at the start
- Using loads that compromise technique
- Expecting dramatic changes after only a few visits
In-person or online?
Training in Sarajevo allows immediate movement corrections. Online coaching offers flexibility and a clear program through the app. The right choice depends on your experience, goals and how much support you need.
If you are unsure, we will discuss the options during our first conversation. We choose a plan you can sustain, not one that is currently fashionable.
Frequently asked questions
How often should I train?+
Two or three quality sessions per week are a good starting point for many beginners. The exact number depends on recovery, fitness and schedule.
Do I need to lose weight before joining a gym?+
No. Strength training can be part of the process from day one, with suitable intensity and adapted loads.
A plan built around you, not a template.
Tell me your goals, experience and schedule. We will work out whether in-person training in Sarajevo, online coaching or a combination makes the most sense.
Get in touch