This is a basic strength training plan for beginners using the Jefit app. The goal is to perform 3 weekly training sessions for 4-8 weeks. In addition, read the five training tips below and put them to memory in order to get the most out of this and all future exercise routines. This program will use a combination of dumbbell and machine exercises. 1. Start with Compound Movements Why? Compound exercises like squats, deadlifts, bench presses, and rows engage multiple muscle groups and joints, helping you build strength faster. They also improve coordination and activate more muscle fibers. 2. Master Proper Form First Why? Good form reduces the risk of injury and ensures that you’re targeting the correct muscles. Bad habits are harder to break later, so mastering form early on is crucial. 3. Follow a Progressive Overload Approach Why? Progressive overload—gradually increasing the weight, reps, or sets—helps your muscles adapt and grow over time. 4. Prioritize Recovery Why? Muscles grow during rest, not during the workout itself. Recovery prevents overuse injuries, which can hinder your progress. 5. Set Realistic Goals and Track Progress Why? Setting clear goals keeps you motivated and helps you track improvements, no matter how small. Consistent progress is key to avoiding frustration and burnout. Stay Strong Together, MICHAEL WOOD, CSCS Jefit