Getting Started: Simple 4-Week Strength Plan
If you’ve arrived in the 12 South area of Nashville and you want to get strong, you don’t need an exotic plan. You need a plan you can actually do! Start with 2–3 short strength training sessions a week, 30–45 minutes each. Mix push, pull, squat/hinge, and core. Add a brisk walk most days. Keep it simple. The official health guidelines are 150 minutes of moderate activity per week, plus two days of muscle strengthening. We’ll meet or exceed that with the structure below:
CDC Physical Activity Guidelines
Here’s a suggested outline for a week-by-week training schedule to get stronger:
- Week 1 – Learn the moves. Workout A: Goblet squat, push-up (incline if needed), hip hinge (such as dumbbell RDL), row, plank. Workout B: Split squat, overhead press (DB), hip bridge, pulldown or band pull-apart, side plank. 2–3 sets of 8–10 reps. Stop 2 reps before failure. Walk 20–30 minutes on non-lift days.
- Week 2 – Add a little volume. Bump most sets to 3. Keep reps at 8–12. Add a loaded carry (2 × 30–60 seconds). Keep daily walking.
- Week 3 – Progressive overload. If you finished all sets clean last week, add 5 lbs to dumbbells or 2.5–5% total load. Keep good form. Add one “top set” for squats or hinges at 6–8 reps.
- Week 4 – Consolidate and test. Repeat Week 3 load. Test a rep-max on one key lift (e.g., goblet squat for max clean reps at a set weight). Log every session.
Trainer Tips:
- Start light. Add weight only when you can hit all reps with smooth form.
- Aim to add 5 lbs to dumbbells or 1–2 reps per set each week.
- Rest 60–90 seconds between sets; 2 minutes for big lifts.
- If sleep or schedule tanks, hold weight steady and reduce to 2 sets. Don’t overtrain!
Exercise Form Cues:
- Squat: “Ribs up, chin level, knees out, sit between the hips.”
- Hinge: “Hips back, spine stiff – no rounding.”
- Push-up: “Wrists under shoulders, full-body plank, chest to the floor or box.”
- Row: “Pull shoulder blades together; don’t shrug.”
Conditioning add-ons (10–12 min):
- EMOM (Every Minute On the Minute): 8 kettlebell swings, 6 push-ups, 10 air squats (rotate each minute).
- Or walk fast hills at Sevier Park for 10 minutes after lifting. Sevier Park
Accountability tip if you don’t have a personal trainer: Put your three training times on the calendar and guard them like meetings. If you have to miss, do a 15-minute “minimum dose” (2 sets each of squat, push, hinge, row). Small wins stack up!
Fitness Equipment That Fits 12 South Living
Space is tight in many 12 South homes and apartments. Go for compact, multi-use gear:
- Therabands (exercise tubing) + a door anchor
- Jump rope and a yoga mat
- Adjustable dumbbells (or a set of 5–50 lb pairs over time)
- One medium kettlebell (12–20 kg, based on strength)
- A flat bench that folds (or use a sturdy ottoman)
Buy order: Bands → Adjustable DBs → Kettlebell → Bench. This setup covers everything in the 4-week plan without crowding your living room.
At-Home vs Park vs Community Center
- At-Home: Fastest, no driving. Great for quick workouts.
- Park (Sevier): Yoga on grass, hill sprints, walking lunges, carries.
- Personal training studio near 12 South – Basics and Beyond fitness & nutrition (by appointment only, no walk-ins)
- Community Center: Climate-controlled, access to machines, and a track—ideal on extreme heat days. Sevier Park Community Center
Coaching Options in 12 South
- Private Personal Training: Maximum coaching, custom programming, injury-aware adjustments. In-person appointments at the 21st ave personal training gym, or in your home.
- Hybrid/Online: Distance appointments with your coach via Zoom or FaceTime. Do your workout with your coach at home or at the Community Center with Virtual Coaching.
Tips for picking the best personal trainer for you
Nutrition That Supports Strength
You don’t need a perfect diet to get lean and strong! You need enough protein, smart carbs around workouts, and steady hydration.
Protein: Most lifters do well at 1.2–1.7 g/kg/day; strength athletes may go up to ~1.6–2.0 g/kg. A simple target is 20–30 g per meal. Evidence summary
Carbs: Add a fist-size portion pre- or post-workout to fuel and recover.
Fats: Thumb-size portions of olive oil, nuts, or avocado across meals.
Hydration: Aim for pale-yellow urine. In summer heat, drink more and train earlier or indoors. Tips for exercising in the intense Nashville heat and humidity
Sample Day of Eating (simple)
- Breakfast: Greek yogurt, berries, granola (20–25 g protein).
- Lunch: Rotisserie-chicken bowl: rice, veggies, salsa, avocado (35–40 g).
- Snack: Cottage cheese + fruit or a protein shake (20–30 g).
- Dinner: Salmon, potatoes, green beans (35–40 g).
- Post-workout option: Chocolate milk or whey + banana (20–30 g). Adjust portions to your body weight and goals.
Grocery & Meal-Prep Tips
- Buy ready-to-eat proteins (rotisserie chicken, eggs, cottage cheese).
- Batch-cook a starch (rice, potatoes) for 3–4 days.
- Keep grab-and-go fruits and cut veggies at eye level.
- Build meals with the 1-plate rule: half produce, a palm or two of protein, a fist of starch, a thumb of fats.
The 12 South Advantage
Nashville’s 12 South is compact, walkable, and full of energy. You’ve got sidewalks, a central strip, and a steady flow of people moving—perfect for short walks, warm-ups, and getting in your steps. Local guides consistently point to 12 South’s walkability, shops, and small parks—exactly what you need to build a steady fitness habit around real life. Explore the 12 South neighborhood for an overview.
Sevier Park & Community Center
Sevier Park anchors the south end of the neighborhood. It’s green, open, and gives you space for walking, hill sprints, and bodyweight work. The Sevier Park Community Center adds indoor options: a gymnasium with an upper walking track, movement rooms, and fitness areas—handy on hot or rainy days. Check Metro Parks for programming and schedules.
Belmont/12 South Connection
Belmont University sits just northwest of the strip. That proximity means more foot traffic, good sidewalks, and easy campus-adjacent routes for early-morning walks or cool-down loops. See Belmont University for area context.
FAQs
Is 2 days a week enough to get strong?
Sure is — IF you’re consistent and utilize smart progressive overload! It also meets the two days of muscle-strengthening recommendation. Add daily walking or other enjoyable movement to round out your activity.
What if I can’t do push-ups yet?
Start with incline push-ups on a bench or sturdy counter. Lower the surface over time. A good coach will be able to modify any exercise to a level of difficulty that’s just right for you.
How should I train during Nashville heat waves?
Move sessions to early morning or indoors, hydrate well, and shorten rest outdoors. Follow official heat safety guidance when temps spike. FYI, the personal training studio we use near 12 South is air-conditioned with fully appointed locker rooms and showers. 😅
How much protein do I need?
Most lifters do well at 1.2–1.7 g/kg/day, with 20–30 g at each meal. Adjust based on appetite and progress. See Dan’s interview on protein intake in Muscle & Fitness Magazine.
I want to work out at home, but I live in a small apartment. What’s the first piece of equipment to buy?
Resistance bands and a door anchor—cheap, tiny, and versatile. Add adjustable dumbbells next.
Where can I train nearby if I don’t want a big gym?
Best choice: A personal trainer from Basics and Beyond fitness & nutrition (why would you trust your body with anyone else?). If you’re not able to use a personal trainer, visit Sevier Park for outdoor sessions and the Sevier Park Community Center for climate-controlled workouts and a walking track.
Conclusion & Next Steps
Getting strong in 12 South is simple: short, focused lifts; daily walking; and steady nutrition. The neighborhood layout, Sevier Park, a nearby personal training studio, and the community center make it easy to stay consistent.
If you want a clear plan, real-time form feedback, and accountability that fits your schedule, our team at Basics and Beyond fitness & nutrition is standing by to guide you with in-home, studio, and online coaching options built for 12 South. Drop us a note and we’ll talk about options!
Local Sources & Helpful References
12 South neighborhood overview & walkability: Visit Music City – 12 South
Sevier Park & Community Center: Metro Parks – Sevier Park
Belmont proximity/area context: Belmont University
Activity guidance: CDC Physical Activity Basics
Protein guidance: Protein intake review (NCBI)
Heat safety for outdoor training: CDC Extreme Heat Tips