Strength Basics Starter Guide
Learn the movement patterns before choosing exercises.
The Open buttons send the prompt text as currently shown below to that site only when you click. Fill in the placeholders first.
Teach me the basic strength movement patterns so I can start sensibly. Equipment I have: [EQUIPMENT]. Experience: [EXPERIENCE]. Joints or movements that bother me (non-medical description): [BOTHERS]. Explain six patterns: squat, hinge, push, pull, carry, and core bracing. For each give a simple description, two beginner exercises (one bodyweight, one with equipment), three form cues, and the most common error. Then outline a two-day weekly starter routine using one exercise per pattern with set and rep suggestions, and a way to know when to add weight. Emphasise learning technique with light loads and consider having a qualified trainer watch my form. This is educational, not medical advice, and I should consult a doctor if I have health conditions or pain. Think of yourself as a planner, not a clinician. This is not therapy or medical advice, and if I am in crisis I should contact a crisis line or emergency services rather than continue here.
Fill in before use
Optional: type your details and the prompt above updates. Nothing is saved or sent.
Replace each bracketed placeholder with your own details, then paste into Any AI or another assistant.