Warm-Up Sets: How Many to Do and What Weight to Use
How many warm-up sets to do before lifting, what weight and reps to use, and how long to rest, with a simple template and two worked examples in kg.
8min read
Strength training
Strength training for beginners: full-body plans, progressive overload and how to estimate your one rep max, with clear sets, reps and rest times.
3 Day Full Body Workout for Beginners (Free Plan)
A 3 day full body workout for beginners with exact exercises, sets, reps and rest times, plus a weekly schedule, swaps for home and an 8-week progression.
8min read
How to Calculate One Rep Max (Without Maxing Out)
How to calculate one rep max safely: the Epley and Brzycki formulas with worked examples, a percentage chart for training, and when an estimate is not accurate.
7min read
Progressive Overload Explained: How to Keep Getting Stronger
Progressive overload explained for beginners: six ways to progress, how to use RPE and reps in reserve, worked examples and a simple plan to avoid plateaus.
8min read
Strength Training for Beginners: The Complete Starter Guide
Strength training for beginners made simple: the key lifts, how many sets and reps, how often to train, how to progress and a 12-week starter plan.
9min read