Showing up is the whole exercise.

These are field notes from running a small intro-to-strength programme. Written for people who are two weeks in and wondering whether they are doing it wrong.

Three things that are not wrong

1. You are sore in the wrong places. Soreness in the lower back after a squat day usually means a hinge pattern that drifted. Not dangerous, but worth flagging. If it is still there on day four, email us before the next session.
2. You cannot remember what the last weight was. Fine. For the first four weeks you are not supposed to. Pick what feels like six out of ten on the first set, do five reps, and stop.
3. You left early. Also fine, once. Twice in a row and we talk — not to push, to figure out whether the schedule is wrong.

The programme is boring on purpose. If it starts feeling exciting around week three, something has probably gone off-plan.

What next week looks like

Same five movements. Add a count — five seconds down on the squat, three seconds on the row. Weight stays the same. If a cue clicks, write it in the margin of the sheet; cues are personal and they rarely survive a week.

Contact

Questions about your own programme go to notes@introgym.online. We read everything, we reply within a few days.