4-Week Strength Primer
A simple template to restart lifting and rebuild confidence. You don’t need a full overhaul — just four weeks of consistent, focused work to wake your body back up and re-learn the basics.
Week 1: Reset and Rehearse
Keep the weights light and the reps clean. Focus on movement quality — squats, hinges, pushes, and pulls. Record how each lift feels, not just how heavy it is. You’re re-establishing rhythm, not testing limits.
Week 2: Add Tension
Start nudging the load up 5–10 %. Keep two reps in the tank on every set. The goal is confidence through control — no grinding, no guessing. Your body adapts fastest when technique stays perfect.
Week 3: Lock the Pattern
Stick with the same lifts. Familiarity builds strength faster than variety right now. Focus on bracing, bar speed, and posture. Track your main movements and note small wins — better depth, smoother bar path, stronger setup.
Week 4: Build Momentum
Finish the block by repeating Week 3 loads or adding a small bump (2–5 kg). The goal isn’t exhaustion — it’s momentum. You should end this week ready to keep training, not crawl away from it.
Strength comes back quickly when you respect the process. Four weeks of consistent, deliberate training beats any extreme restart. Get the reps in, move well, and let progress stack quietly.
