Strength Training in West Los Angeles: A Beginner’s 4-Week Plan

New to strength training in West Los Angeles? The best plan is simple, repeatable, and focused on learning great movement patterns. Here’s a beginner-friendly 4-week approach you can follow.

The goal for your first 4 weeks

• Learn safe technique on the big movements

• Build a consistent weekly routine

• Progress gradually (a little more each week)

• Recover well so you can keep showing up

Weekly schedule (3 days/week)

Train 3 non-consecutive days (e.g., Mon/Wed/Fri). Each workout is full-body.

Workout A

• Squat pattern (goblet squat): 3 sets of 8–10

• Push (incline dumbbell press): 3 sets of 8–10

• Pull (seated row): 3 sets of 10–12

• Core (dead bug): 3 sets of 8/side

Workout B

• Hinge pattern (Romanian deadlift): 3 sets of 8–10

• Push (dumbbell shoulder press): 3 sets of 8–10

• Pull (lat pulldown): 3 sets of 10–12

• Carry (farmer carry): 4 x 30–45 seconds

How to progress each week

If you hit the top of the rep range with good form, add a small amount of weight next time (or add 1–2 reps). Keep the effort challenging but controlled.

Want coaching in West LA?

At Beyond Fitness LA, we coach strength training with a focus on form, progression, and results. If you want a plan tailored to your body and goals, come in for a session and we’ll map out your next 4 weeks.