Beginner vs Intermediate vs Advanced Training
What Actually Changes? Most gym-goers train the same way for years - same workouts, same weights, same results. The truth is: your training should evolve as YOU progress . Beginners, intermediates, and advanced lifters all need different: Volume (sets per muscle) Frequency (how often you train) Intensity (how close to failure) Exercise selection Recovery Let’s break down what really changes at each level. BEGINNER TRAINING (0 - 12 months of consistent training) Main Goal: Build a foundation - learn movement patterns, build strength, build consistency. What Beginners Need Most: Full body workouts or Upper/Lower splits Technique first (form over heavy weight) Low to moderate volume (8 - 12 sets per muscle/week) Linear progression - add weight or reps every session. Training Style: Big compound lifts: squats, presses, rows, deadlifts. 6 - 12 reps per set. Train each muscle 2 - 3 times per week. Why This Works: Beginners ...