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Beginner Strength Plan: 2 Days/Week That Actually Works
A minimal routine for people starting out or restarting after time off. Examples: Auckland, Wellington, Christchurch, Dunedin.
By HRT Editorial1 min read
In this article
This article is tailored for New Zealand and nearby searches (including Auckland, Wellington, Christchurch, Dunedin, Hamilton, Tauranga, Napier, and Palmerston North).
Two full‑body days per week is enough to make progress.
Day A
- Squat pattern
- Push pattern
- Pull pattern
- Carry or core
Day B
- Hinge pattern
- Push pattern
- Pull pattern
- Single‑leg or core
Progression
- Add reps first.
- Then add a small amount of load.
Example exercises
- Squat: goblet squat or leg press
- Hinge: Romanian deadlift or hip hinge with dumbbells
- Push: incline dumbbell press or push-ups
- Pull: cable row or assisted pull-down
Keep form clean and stop sets with 1–2 reps in reserve. Consistency beats grinding.
General information only, not medical advice. Speak to your doctor or a registered health professional about your own situation.