How to Approach Your First Month of Training

After 200 episodes and counting, we’ve heard from a lot of new listeners, some of whom are beginning their barbell journey for the first time. While we encourage everyone to go back to the first 20 or so episodes, in particular #15 – How to Kill It In Your First Starting Strength Session, this episode is an overview of what to expect when you start training, including common pitfalls to avoid.

To see why the first months matter so much, read why novice linear progression works.

Key Takeaways

You can do your first month on your own. Matt and Scott say most lifters don’t hit the limits of self-coaching until somewhere in the middle of linear progression, about 3–6 months in. Month one needs a place to train, a barbell, and a simple plan.

Keep the equipment basic. Any barbell will do at first, and even a less-than-ideal rack works. Women will usually need microplates smaller than 2.5s on the press and bench early on.

Four lifts, done well. Squat, press, deadlift, and bench press, learned from good videos or Starting Strength: Basic Barbell Training.

Don’t lower the weight to “fix” your form. Consistency matters most, then form. When your form feels off, the answer is usually to keep adding small amounts of weight. Going from 145 to 150 lb isn’t much extra stress, and form improves a little every session as you go. Some days won’t feel good. Finish your sets and come back next time.

The goal is to get stronger. Matt and Scott put it simply: the first month is about getting strong as fast as possible. Show up consistently, keep improving your form, and add a little weight every session. By the end of the month you’ll be stronger than when you started, and you’ll know if you want a coach for the next phase.

Related: how to crush your first workout, the best beginner barbell program, how to squat: a beginner’s guide, home gym essentials for beginners.

If you want to train for the long haul without guesswork, work with a Barbell Logic strength coach.