Beginners can progress by moving from single-joint exercises to whole-body movements, prioritizing correct movement patterns and tissue tolerance.

“And so maybe you want to go progressing from a single joint exercise, like a leg extension on a machine, and you want to progress by moving to a whole body movement like a squat. That in of itself, you don't have to change the load, or the reps, or the rest. That is a representation of progressive overload. And it's probably a pretty good place to start, because number one, especially for beginners, you want to make sure that the movement pattern is correct. Don't worry about intensity. Don't worry about rep ranges or any of these things. You need to learn to move correctly, and you need to give your body some time to develop some tissue tolerance.”