How to Burn (Lifting 101)
Want to start lifting but don't know where to start?
I'm not an elite personal trainer like Tim, but I've transformed myself over the last few years (~ -30kg) and want to demistify heavy-lifting as the ultimate method for all body goals.
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If you do nothing else, build your strength.
Want to lose fat? Build strength.
Want to age slowly? Build strength.
Want to look hotter? Build strength.
Want to think better? Build strength.
The best way to build strength is progressive overload: gradually doing a little more over time: more weight, more reps, or cleaner reps.
With this beginner program, you’ll do:
1 warm-up set at ~50% of your working weight
3 sets of 10 reps
On your 3rd (final) set, you do AMRAP (“as many reps as possible”) with good form.
Progression rule:
If you hit 12+ clean reps on the AMRAP set, increase weight next time.
If you hit 8–11, keep the same weight.
If you hit <8, reduce slightly or adjust the variation.
Together, we’ll train 7 fundamental strength movements:
Goblet Squat
Push-up
Hip Extension
Inverted Row (underhand or neutral grip)
Farmer’s Walk (distance or time)
One-arm Shoulder Press (dumbbell)
Lat Pulldown (neutral grip)
Rest 60–120s between sets (farmer’s walks may need 2–3 min). Do this routine 2–3×/week.
This routine comes from Level 1 – Learn the Movements by Intelligent Strength (Austria):