Build a Consistent Strength Habit
13 weeks · 3 milestones
Lift weights at least 3x/week for 90 consecutive days. Log every session.
Milestone map
Milestone map
3 milestones
Before your first session, name the beginner program you will follow — StrongLifts 5×5, GZCLP, or the r/Fitness Basic Beginner Routine are the most widely used free options. Each has specific exercises, sets, and reps per session with a clear progression scheme. Your log for each session must include: date, exercises performed, sets × reps × weight for each exercise. Eight sessions is the M1 target — 3 sessions per week means 8 sessions in approximately three weeks. Do not change programs before completing M1.
Proof required
Share: (1) the name of the program you chose and a link or description of its structure, and (2) your log for all 8 sessions showing date, exercises, sets × reps × weight. A screenshot of a lifting app or a spreadsheet both work.
What gets checked
- A specific named program is identified — 'I lift 3 times a week' without a named program does not meet the standard; the program name tells the verifier whether the progression scheme is sensible
- All 8 sessions are logged with exercises, sets, reps, and weight — a session log that says 'squats and bench' with no sets, reps, or weight cannot be used to track progression in M2 and M3
- Sessions are distributed across at least 2 weeks — 8 sessions in 4 days would indicate insufficient rest between sessions; the log should show rest days between lifting days