What is progressive overload and how do you apply it?
The principle behind every strength and muscle gain you'll make.
TrainingGuide7 min readAll levels
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Results for “progressive overload”
A beginner gym workout plan that actually fits your week
Three full-body sessions a week with sets, reps, rest and when to add weight.
TrainingProgramme
Which workout split should you choose as a beginner?
How full body, upper/lower and push-pull-legs compare for beginners.
TrainingGuide8 min readAll levels
A diet and exercise plan for your first month
The training week and the eating targets that go with it, in one plan.
TrainingProgramme8 min read
A beginner dumbbell workout plan you can run with one pair of weights
A full-body dumbbell plan for beginners with sets, reps and progression built in.
TrainingProgramme8 min read
Your first day gym workout, exercise by exercise
Six exercises, the sets and reps, and what to do when you walk in.
TrainingGuide7 min read
Your first gym session, step by step
What to take, what to do in the first ten minutes, and how to finish.
TrainingGuide
Free weights or machines: what beginners should know
How dumbbells, barbells and machines compare, and how to mix them.
TrainingGuide7 min readAll levels
Feeling less intimidated by the gym
Practical ways through gym self-consciousness, no diagnosis, just tactics.
TrainingGuide7 min read
Gym machines worth learning first
The core machines beginners should learn first, with setup steps for each.
TrainingGuide8 min read
A no-equipment home workout plan for beginners
A full bodyweight routine you can run at home with nothing more than floor space.
TrainingProgramme7 min read
How long it realistically takes to see muscle gains
What to expect week by week, from strength gains through to visible muscle changes.
MuscleGuide7 min read
How long should a workout be?
What really decides session length, and how to train well in 30 minutes.
TrainingQuick answer5 min read
How many days a week should you train as a beginner?
The training frequency that builds strength without burning you out.
TrainingGuide7 min read
Starting the gym for the first time, step by step
A practical first-month plan for anyone who has never trained before.
TrainingGuide8 min read
A short warm-up to do before lifting
A quick, repeatable warm-up to do before every weights session.
TrainingGuide6 min read
Push pull legs for beginners
How the PPL split works, a full routine, and when full-body training suits you better.
TrainingGuide8 min readAll levels
Quick start to training
The short answers to the six questions every beginner asks, in one page.
TrainingQuick answer5 min read
How rest days and recovery actually work for beginners
Why rest days, sleep and soreness matter as much as the workout itself.
TrainingGuide7 min read
Sets, reps and how much weight to actually lift
How many sets, which rep ranges, how hard to push and when to add load.
TrainingGuide