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Steven’s beginner’s checklist for weight training:
1. Start by mastering the basics in the main compound movements, squats, deadlifts, bench press and rows
2. Do two to three weight sessions per week, focussing on three sets of 12-15 reps
3. Start light, choose a weight you can stick to for the whole three sets and look to increase the weight weekly as you start to feel more comfortable, stronger and competent
4. Perform your movements slowly to get used to the movement pattern. Spending ample time performing your repetitions this way improves your mobility and technique in the long run, thus enabling you to do more complex exercises later