Your First 3 Months of Strength Training — A Beginner Guide
A simple, honest guide to your first 12 weeks under the bar at Fitness Durbar. What to expect, how to progress, and the mistakes most new lifters make.
Week 1–2: get under the bar safely
Your first two weeks are about pattern, not weight. We start with squat, hinge, push, pull and carry — every session, on an empty bar or with light dumbbells. The aim is a clean repeatable rep before we add load.
Week 3–6: small, honest jumps
From week three you add 2.5 kg to the bar on the lifts that feel solid. Coaches log every session so the bar moves up only when form is still there. Recovery, sleep and protein matter more than any new programme on Instagram.
Week 7–12: the first real numbers
By week eight or so you’ll hit your first bodyweight squat, your first proper deadlift set, and a clean overhead press. Don’t chase a one-rep max — chase consistent 5x5s. That’s where strength comes from.
What stops most new lifters
- Skipping warm-ups
- Adding weight too fast
- Doing extra junk volume from YouTube
- Not eating enough on training days
Stay on the plan, show up three times a week, sleep, eat. The bar will go up.
Keep reading.
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body-buildingEat to Build Muscle — Without Leaving Your Nepali Kitchen
You don’t need expensive imported supplements to build muscle. Here’s how to hit protein, carbs and recovery using dal, bhat, chicken, eggs and the food already in your kitchen.
Read it. Now train it.
All theory, no practice — that’s how progress stalls. Book a free trial and put a real session on the calendar.