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For many beginners, the gym can feel unnecessarily complicated. Between percentage-based programmes and advanced lifting methods online, it's easy to assume you need a highly specialised plan to make strength progress.
According to former Army Ranger and strength coach Judd Lienhard, that’s far from the truth.
‘What’s a beginner? Tough question,’ he says in an Instagram post. ‘But for at least the first month or two of training – and potentially up to a year – heavier loads are important, but they may not be the best place to start.’
And while the method is often dismissed by experienced lifters, Lienhard recommends the foolproof approach of 3 sets of 10 reps.
‘3 sets of 10 originated in the 1940s to rehabilitate injured veterans,’ he explains. ‘It revolutionised fitness training at the time and, compared with what had come before, it was considered “heavy” by the general population.’
Why 3x10 Works
Part of the reason it has endured is because, as Lienhard puts it, ‘it’s stupid simple’. There are no complicated rep schemes or percentage calculations to follow, making it easy for beginners to understand and apply. He also points out that novice lifters don't need highly specific programming to get stronger.
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‘At this point, basically anything will get them stronger. Even sets of 20. Even a fast walk may increase leg strength,’ he says. ‘High-percentage lifting isn’t necessary yet.’
Lienhard believes 3 sets of 10 are also less intimidating. ‘Anything feels heavy right now.’
Using a moderate weight allows lifters to develop better movement patterns too. ‘They can control it better than heavier loads, especially at the bottom,’ he says. ‘It gives them more reps to practise the movement with better technique.’
According to Lienhard, higher-rep sets ‘give them time to build tissue quality at a lighter load’ while allowing them to approach muscular failure more gradually and safely. He explains that new lifters don’t yet have the neural efficiency to fully benefit from heavier loads anyway.
The coach also believes 3 sets of 10 provide enough volume to drive results without overcomplicating things. ‘3 sets gives them 1 practice set and 2 stimulus sets,’ he says. ‘Good volume without diminishing returns.’
The Bottom Line
For beginners, sometimes the most effective programme is also the simplest, regardless of what you see on social media.
Focus on learning the movements, challenging yourself towards the end of each set, building consistency and gradually getting stronger, rather than worrying about advanced training methods before you've mastered the basics.
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