How to Get Started with Resistance Training: The Ultimate Guide to Building Strength Without Burning Out

Picture this: You’re standing in front of the dumbbell rack, scrolling through Instagram, hoping the perfect workout plan will magically appear in your feed. But instead, you get bombarded with flashy fitness influencers telling you to lift heavy, go hard, and never skip leg day—ever. Sound familiar?

‍

Here’s the reality: starting resistance training doesn’t have to be complicated or intimidating. And no, you don’t need to destroy yourself with every workout to see progress. The secret to sustainable strength gains? It’s all about finding your minimum effective volume (MEV) and building a workout routine that fits your life—not the other way around.

‍

What the Heck is Minimum Effective Volume (MEV)?

‍

Let’s cut the fluff. MEV is the least amount of training volume (sets, reps, and exercises) you can do while still making gains and—this is the important part—recovering properly. Because guess what? If you’re constantly sore, fatigued, or feeling like a zombie, your body isn’t going to improve.

‍

Think of MEV like your body’s “sweet spot.” It’s the point where you’re pushing yourself just enough to get stronger, but not so much that you’re crushed the next day.

‍

How Do You Find Your MEV?

‍

Here’s the deal: Your MEV isn’t a one-size-fits-all number. It depends on factors like your training experience, age, and how well you recover (hello, sleep and nutrition). Finding your MEV takes a bit of trial and error, but here’s a simple way to start:

‍

1. Start small: If you’re new to resistance training, less is more. Start with 3-6 sets per muscle group per week.
2. Listen to your body: If you’re consistently recovering well and feeling fresh after workouts, you can slowly increase volume by adding an extra set or two. If you’re always tired or sore, dial it back.
3. Track your progress: Keep a log of how you feel during and after each workout. This isn’t just about ego-lifting. Pay attention to how long it takes you to bounce back.

‍

The 3-Day Upper/Lower/Total Body Routine: Simple, Effective, No BS

‍

Now that you know how to find your MEV, it’s time to build a sustainable workout plan. Let’s start with a basic 3-day routine. This structure is perfect if you’re tight on time but still want to hit every major muscle group.

Day 1: Upper Body

• Bench Press (or Dumbbell Press): 3 sets of 8-10 reps
• Bent-Over Rows (or Seated Rows): 3 sets of 8-10 reps
• Overhead Press: 3 sets of 8-10 reps
• Bicep Curls: 2 sets of 12-15 reps
• Tricep Dips (or Cable Pushdowns): 2 sets of 12-15 reps

Day 2: Lower Body

• Squats (or Leg Press): 3 sets of 8-10 reps
• Romanian Deadlifts: 3 sets of 6-8 reps
• Lunges: 2 sets of 12-15 reps per leg
• Leg Curls (or Hamstring Curls): 3 sets of 10-12 reps
• Calf Raises: 2 sets of 15-20 reps

Day 3: Total Body

• Deadlifts: 3 sets of 6-8 reps
• Pull-Ups (or Lat Pulldowns): 3 sets of 8-10 reps
• Goblet Squats: 3 sets of 10-12 reps
• Push-Ups (or Incline Push-Ups): 3 sets to failure
• Plank Holds: 3 sets of 30-60 seconds

‍

This routine hits all the major muscle groups while giving you enough recovery time between sessions. The point is to keep it simple, stick to the basics, and get stronger without burning out.

‍

The 4-Day Upper/Lower Split: Stepping It Up

‍

If you’ve got more time or want to ramp up your volume, try a 4-day upper/lower split. This routine lets you hit each muscle group twice a week while keeping your workouts under an hour.

‍

Day 1: Upper Body (Push)

• Bench Press (or Incline Dumbbell Press): 3 sets of 6-8 reps
• Overhead Press: 3 sets of 8-10 reps
• Chest Flyes: 3 sets of 10-12 reps
• Tricep Pushdowns: 2 sets of 12-15 reps
• Lateral Raises: 2 sets of 15-20 reps

Day 2: Lower Body

• Squats (or Goblet Squats): 4 sets of 6-8 reps
• Romanian Deadlifts: 3 sets of 6-8 reps
• Lunges: 3 sets of 10-12 reps per leg
• Leg Curls: 3 sets of 10-12 reps
• Calf Raises: 3 sets of 15-20 reps

Day 3: Upper Body (Pull)

• Pull-Ups (or Lat Pulldowns): 3 sets of 6-8 reps
• Bent-Over Rows: 3 sets of 8-10 reps
• Bicep Curls: 2 sets of 12-15 reps
• Cable Rope Face Pulls: 3 sets of 12-15 reps
• Shrugs: 2 sets of 15 reps

Day 4: Lower Body

• Deadlifts: 3 sets of 6 reps
• Leg Press: 3 sets of 10-12 reps
• Step-Ups: 3 sets of 10 reps per leg
• Hamstring Curls: 3 sets of 10-12 reps
• Calf Raises: 3 sets of 15-20 reps

‍

This split lets you target muscle groups with a bit more volume while still allowing for ample recovery. And remember, recovery is everything. No one’s handing out medals for being the sorest person in the gym.

‍

Wrapping It Up: Keep It Simple, Stay Consistent, and Listen to Your Body

‍

Let’s cut to the chase: the best workout routine is the one you actually stick to. If you’re new to resistance training, focus on the fundamentals—getting strong in the basic movements, tracking your progress, and making sure you’re not overdoing it.

‍

Finding your MEV is a personal journey, but once you lock it in, your workouts will become more efficient and productive. And with the 3-day or 4-day routines, you’ve got two powerful roadmaps to build muscle, gain strength, and avoid burning out.

‍

Ready to get started? Stop overthinking and start lifting. Your future self is going to thank you for it.

‍

Are you interested in starting your fitness journey, but feeling a bit too overwhelmed to do it on your own? Learn more about starting with an expert in your corner by clicking here!