New to the Gym

New to lifting weights and not sure where to begin. A simple, safe starting point to build real strength and confidence, minus the overwhelm.

The New to the Gym stack

6 protocols, curated by YourProtocol

View the protocols

A curated set, not a single regimen. Add or skip protocols to fit you. Listing a protocol here is YourProtocol’s curation, not the experts’ endorsement of this site.

Protocols in this stack

Physical Verified

New to the Gym

Strength, Power & Hypertrophy Protocol

Evidence-Based Muscle Building

Muscle-Centric Protein Protocol

Resistance Training as Medicine

Build Muscle: Train First, Then Feed It

How Much Protein You Actually Need