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Beginner program NOT Caroline G!

5 replies

IndieRocknRoll · 07/02/2026 21:24

I would like to start lifting but I’m trying to ease myself in with a beginners program. I started with Caroline Girvan’s epic beginners as I’d seen it recommended. Day 1 legs…no problem…Day 3 onwards OMG! Planks that turn into side twists…45 mins of exercises interspersed with burpees. No thanks! I’m 45 and I don’t think my back is strong or flexible enough for her routines. I need something that will ease me in a little more gently.
Any suggestions for a beginner welcome please!

OP posts:
Disturbia81 · 08/02/2026 05:33

30 day shred! Easy for a beginner and I’m still doing it a year later, it’s changed my body so much

Placestogo · 08/02/2026 05:57

Growinganananas has good videos on youtube - like CG but easier.

FlakyFishermansPie · 08/02/2026 08:18

Juice and Toya - you can find lots of weights workouts on their YouTube channel - much better suited for beginners than CG.

ParmaVioletTea · 08/02/2026 08:41

Do you want to learn proper weight lifting, programmed by a professional? If so, there are two online trainers I'd recommend - I'm not paid by either of them, but I've used their content and it's good (I'm not a PT, but I've trained now for 8 years with an excellent PT and learned a lot about what's good for my body).

Have a look at MegSquats. She offers a paid-for (about £80 a year) app called Stronger by the Day, with regular programming changes. She runs the programme herself, and you can see this on her YouTube channel.

She offers a FREE programme called "Before the Barbell". Her aim is to get a barbell into every woman's hands, and her stuff is really top notch. There's a FaceBook and Discord community for paying subscribers. I use her programming when I'm travelling for work (I'm often away for a month at a time) & away from my PT

I would also recommend you look at Rachel Henley on Instagram. Warning: she swears a lot, but she's funny. And also very serious at helping people begin their "fitness journey". I think she'll also send you a standard free programme, and then there are various levels of paid-for coaching online, including one-to-one stuff. I've not used that, but going by her Instagram form & content, she's very good. I think she's HenleyFitness on Insta and based in the UK.

I also really like Shiv Wilson's Insta content, which is solid, but I don't have any experience of her coaching.

Both MegSquats and HenleyFitness offer progressive programming so you get consistent training programmed over "blocks" or "macrocycles" of 8-12 weeks. You follow a daily workout, and can choose the intensity etc yourself. It's not random "pick this work out today" sort of stuff. It's planned and programmed.

For mobility, I think Yoga with Adriene is excellent beginner mobility stuff.

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