Regardless of the strength, in the initial stage of muscle training, it is best to master the action details and sense of force, especially the action details and precautions, in order to better avoid injury. Only by making the movements very standard can we lay a solid foundation for future muscle exercise.

Beginners, especially those who have never exercised, no matter what kind of fitness plan they use, it is most important to master the essentials, details and feelings of exertion in the first two or three months. Don't pursue weight during this period, otherwise the chance of injury is very high.

For beginners, don't compare with people in the gym, especially those who have been exercising for many years. Everyone comes from the novice stage. Even if the novice exercises with the minimum weight, no one will look down on you. Otherwise, it can only show that this person can't do it. Novices don't have to pay attention to such people at all.

In the first two or three months of exercise, generally choose a smaller weight, such as bench press, first push one or two sets of empty bars, and then add 2.5 kilograms of dumbbells to push one or two sets when you feel light. Other movements also start from the minimum weight, mainly to find the feeling of muscle strength and remember the details of the movement. Some people will mention RM weight, which is completely unnecessary for novices. Let's wait until after the novice period.

Novices download the fitness book (Android version) and save it on their mobile phones, choose the appropriate exercise plan, and search for the fitness videos of Charles and Jeff in the headlines to learn more about the movements. Charles' video focuses on advanced sports, while Jeff's video is suitable for most people.