Free Guides

Learn to train

Everything you need to start and keep going, written without the mysticism. No account required — read them all.

Getting started

What to do in your first few months, and what to ignore.

Beginner strength training: your first 12 weeks

You do not need a complicated programme. You need a handful of movements, a way to add weight, and the patience to show up three times a week. Here is what that actually looks like.

3 min readRead guide

Programming

How much to train, how hard, and how to keep progressing.

How many sets per week should you do?

More is better, until it very much is not. What the research actually says about weekly set volume per muscle, and how to find your own number without guessing.

3 min readRead guide

Technique

Doing the work properly, so it counts and nothing hurts.

How to warm up before lifting

Five minutes on a treadmill is not a warm-up. Here is a sequence that takes about ten minutes, raises performance rather than blunting it, and skips the stretching that does not help.

2 min readRead guide