Strength Training for Beginners: Your First 12 Weeks at ForgeFit
Coach Vikram Shinde · 6 min read
Nobody is watching you — and the first twelve weeks follow a simple, proven shape.
Weeks 1–4: learn the shapes — squat, hinge, press, row — three times a week, a coach correcting every position. Weeks 5–8: add load slowly, 2.5 kg a week. Weeks 9–12: test, and see how far you've come.
The rules that make it work: show up thrice a week, eat enough protein, sleep. Book a free trial — your week 1 starts there.





