Why a 4-week beginner weight training program?

To maintain motivation and build a solid foundation, a progressive one-month plan allows you to learn the correct execution of movements, activate deep muscles and limit the risk of injury.

1. The basics before we begin

Warm-up : 5–10 minutes of light cardio + 2 sets of 15 repetitions without weights

Pre-load technique : 10 well-executed squats are better than 30 poorly done ones.

2. The pillars of progression

3–4 sessions/week

7–8 hours of sleep for recovery

Sufficient protein intake (eggs, white meat, legumes)

Regularity > Intensity

3. The power of nasal breathing in bodybuilding

Breathing through the nose filters and humidifies the air, activates the diaphragm and improves oxygenation.

In practical terms: longer sets, calmer breaks, faster recovery.

Tip : Wear your BreathersBliss nasal strips to optimize your recovery!