Day 1 - Full Body

Women in their first months at the gym, or coming back after a break. All five exercises are on machines or the floor, so the first session is about learning the setups, not balancing a barbell.

• Once a week — do this as your one full body session.
• Three times a week — run it as Day 1 of Full Body Plan for Women, with Day 2 and Day 3 on non-consecutive days (Monday, Wednesday, Friday).

Start every exercise with a weight you could lift for two more reps than the target.

Usually because your lower back is arching to finish the lift instead of your hips doing it. Try this:

• Tuck your ribs down and keep them down as you lift.
• Feet flat and close enough that your shins are vertical at the top, pushing through your heels.
• Stop when your body is in a straight line from shoulders to knees; going higher just bends your back.
• Squeeze your glutes for a second at the top.

A dull burn in your glutes and hamstrings is normal. Sharp or pinching pain in your back is not: stop, lower the range, and get it checked if it keeps happening.

Your biceps always help, but if they do most of the work you're pulling with your hands. Change the focus:

• Think "elbows down to your back pockets", not "hands to your chest".
• Hands a little wider than your shoulders, thumbs over the bar if it helps you relax your grip.
• Chest up, lean back slightly, and bring the bar to your upper chest, not behind your neck.
• Lighter weight, slower lowering for a session or two while the pattern sinks in.