The Number 1 Rule For New Lifters In The Gym For 2026

(Plus 4 Things Every Beginner Program Needs)

Every new year, it's common to see articles about "New Rules For Beginner Lifters" or similar variants. Their intent is definitely positive, and most provide good information, but here's the thing: there are no new rules.

Our bodies haven't evolved to the point where what worked in the past doesn't work now.  The difference is that some trainers may have focused on different things in the past and realigned their values today, but that doesn't mean that what worked for Eugene Sandow, Steve Reeves, or any other fitness legend doesn't still work today.

Don't make training complicated, especially if you're a beginner, as there's only 1 primary rule you need to follow.

What Should Beginner Lifters Focus On?

Training has become overly complicated as more and more information is put online.  This can be awfully confusing for new lifters, when in reality, much of the discussion doesn't even apply to them. 

New lifters do not need to worry about the debate between volume and intensity. Nor do they need to worry about rest-pause, drop sets, or EMOMs. 

All of these definitely have a role, and we regularly use them in programming. However, new lifters should focus on building their foundation first.

I compare it to new cyclists who jump right into buying aero helmets and $10,000 complete carbon bikes. In reality, they should be focused on improving their endurance and optimizing their biomechanics.

And this is what you need to do, your number 1 goal;

This should be your primary goal for at least the first year of your training. Everything else is noise for new lifters. 

These movements will get you crazy strong and put on a ton of mass. They'll also set you up with a fantastic body for more advanced programs.

With that in mind, here are some crucial and timeless principles to make the best of your training.

Rule #1: Focus On Applying Progressive Overload To Your Primary Lifts

As we said, this is your primary goal.

Progressive overload is the training principle that says you need to place greater stress on it to keep progressing continually (Plotkin et al., 2022).

It's basic and simple yet often ignored. It's based on the fact that your body will adapt to the stress placed on it. 

In terms of building muscle and strength, your body will initially adapt to the new training stimulus. Once this happens, your body won't change anymore if you keep using the same weight. 

Therefore, you need to keep adding stress.

What exercises should you focus on? 

• Chin-ups
• Dips
• Squat (SSB Squat)
• Deadlift (Trap Bar Deadlift)
• Shoulder Press
• Bent Over Row (T-Bar Row)
• Bench Press (Incline, Barbell, Dumbbell)
• Farmer Carry

If all you did were progress in these lifts (or similar variations), your body would completely change in 1 year. With that said, you could also throw in;

• Arms
• Lateral Raise
• Lunge
• Face Pull

Rule #2: Track Your Progressive Overload

We know we said this above, but we need to reiterate it as it's so important. We can't count the number of times we've spoken to people who have been training for months and months but see no progress.

When we ask to see their progress, they reply, "What do you mean?" or 'I don't track my workouts."

Track your workouts. 

Put it like this: If your primary lifts increase throughout the year, you will put on mass and strength.

The only way to know this is happening is if you track.

Rule #3: Include Conditioning In Your Program

We're not sure when including conditioning became controversial, but you should always have some form in your overall training program. 

It doesn't even need to happen in the gym. It just needs to happen.

This can appear in many forms;

• Metabolic conditioning, such as HIIT protocols
• Sled Work
• Stairclimbing
• Steady-State
• Cycling Outside
• Rucking

The only suggestion we have is that you include both:

• Aerobic Conditioning- Steady-state, moderate exercise for 30+ minutes
• Anaerobic Conditioning- Repeated, short bursts of energy

Other than that, choose what you enjoy and can stick to. 

Doing this will offer an array of benefits that aren't optimized with just strength training, such as:

• Increased VO2 Max
• Increased Work Capacity
• Endurance acts as a neuroprotector (Tari et al., 2019)
• Burning calories

The last piece of advice on this is to find something outside so you can get some sun!

Rule # 4: Include Dynamic Exercises And Improve Functional Strength 

This is maybe the only rule that has made a larger impact over the past few years. 

Include dynamic movements that build functional strength. 

The word "functional" gets tossed around a lot lately. As not get caught up in that debate, we are referring to movements such as;

• Farmer Carries
• Frame Carries
• Sand Bag Carries
• Sled Work

These are movements that force the entire body to operate as a single unit and move objects from Point A to Point B.  This improves your body's strength and ability to "function" in natural movements while building tremendous core strength (La Scala Teixeira et al., 2017).

The good thing is that there is a lot of overlap with the conditioning rule above. 

Build Your Foundation First

Social media can be fun and even educational, but don't let it confuse you or complicate training. One of the greatest lessons you'll learn in training is that simplicity and adherence are the greatest predictors of your success.  Build your foundation first with what you know works, then you can experiment with all the other stuff.

If you want some help, contact us, and we'll help set you up with an awesome personalized program. Or, check out pre-written programs to build your foundation.

References

1. La Scala Teixeira, C. V., Evangelista, A. L., Novaes, J. S., Da Silva Grigoletto, M. E., & Behm, D. G. (2017). "You're Only as Strong as Your Weakest Link": A Current Opinion about the Concepts and Characteristics of Functional Training. Frontiers in physiology, 8, 643. https://doi.org/10.3389/fphys.2017.00643
2. Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142
3. Tari, A. R., Norevik, C. S., Scrimgeour, N. R., Kobro-Flatmoen, A., Storm-Mathisen, J., Bergersen, L. H., Wrann, C. D., Selbæk, G., Kivipelto, M., Moreira, J. B. N., & Wisløff, U. (2019). Are the neuroprotective effects of exercise training systemically mediated?. Progress in cardiovascular diseases, 62(2), 94–101. https://doi.org/10.1016/j.pcad.2019.02.003