{"id":724031,"date":"2026-06-08T23:49:13","date_gmt":"2026-06-08T23:49:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/724031\/"},"modified":"2026-06-08T23:49:13","modified_gmt":"2026-06-08T23:49:13","slug":"the-3x10-method-is-one-of-the-best-ways-for-beginners-to-get-strong-and-it-couldnt-be-simpler","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/724031\/","title":{"rendered":"The 3×10 Method Is One of the Best Ways for Beginners to Get Strong \u2013 and it Couldn’t Be Simpler"},"content":{"rendered":"

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<\/a> progress.<\/p>\n

According to former Army Ranger and strength coach Judd Lienhard<\/a>, that\u2019s far from the truth.<\/p>\n

\u2018What\u2019s a beginner? Tough question,\u2019 he says in an Instagram post. \u2018But for at least the first month or two of training<\/a> \u2013 and potentially up to a year \u2013 heavier loads are important, but they may not be the best place to start.\u2019<\/p>\n

And while the method is often dismissed by experienced lifters, Lienhard recommends the foolproof approach of 3 sets of 10 reps.<\/p>\n

\u20183 sets of 10 originated in the 1940s to rehabilitate injured veterans,\u2019 he explains. \u2018It revolutionised fitness training at the time and, compared with what had come before, it was considered \u201cheavy\u201d by the general population.\u2019<\/p>\n

Why 3×10 Works <\/p>\n

Part of the reason it has endured is because, as Lienhard puts it, \u2018it\u2019s stupid simple\u2019. There are no complicated rep schemes or percentage calculations<\/a> 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.<\/p>\n

\u2018At this point, basically anything will get them stronger. Even sets of 20. Even a fast walk may increase leg strength,\u2019 he says. \u2018High-percentage lifting isn\u2019t necessary yet.\u2019<\/p>\n

Lienhard believes 3 sets of 10 are also less intimidating. \u2018Anything feels heavy right now.\u2019<\/p>\n

Using a moderate weight allows lifters to develop better movement patterns too. \u2018They can control it better than heavier loads, especially at the bottom,\u2019 he says. \u2018It gives them more reps to practise the movement with better technique.\u2019<\/p>\n

According to Lienhard, higher-rep sets \u2018give them time to build tissue quality at a lighter load\u2019 while allowing them to approach muscular failure more gradually and safely. He explains that new lifters don\u2019t yet have the neural efficiency to fully benefit from heavier loads anyway.<\/p>\n

The coach also believes 3 sets of 10 provide enough volume to drive results without overcomplicating things. \u20183 sets gives them 1 practice set and 2 stimulus sets,\u2019 he says. \u2018Good volume without diminishing returns.\u2019<\/p>\n

The Bottom Line<\/p>\n

For beginners, sometimes the most effective programme is also the simplest, regardless of what you see on social media.<\/p>\n

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. <\/p>\n

If there\u2019s one thing Kori Sampson knows, it\u2019s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in \u2013 all while improving your muscle-to-fat ratio. <\/p>\n

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app. <\/p>\n

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