Strength Training
Progressive overload: the simple rule behind every result
Progressive overload means asking your body for slightly more over time. Here are 6 practical ways to apply it, plus how to track it and when to back off.
Strength Training
Strength Training
Core training beyond sit ups
Your core does more than make a flat stomach. Learn the 3 jobs of the core, the best exercises for each, and a short routine to build a strong, stable trunk.
Strength Training
The squat explained: form, depth and common mistakes
Learn how to squat with a stable setup, the right depth for your body, and simple fixes for knees caving in, heels lifting and a rounding lower back.
Strength Training
How to start strength training safely: an 8 week plan
A plain 8 week plan for new lifters: how often to train, which exercises to learn, how heavy to go, and how to avoid the mistakes that cause early injuries.
Strength Training
Pull ups and lat pulldowns: building a stronger back
Learn how to perform lat pulldowns and pull ups properly, plus step by step progressions to your initial strict pull up and a balanced back routine.
Strength Training
Deadlift basics: hip hinge, setup and safe progression
How to learn the hip hinge, set up the bar properly and add weight to your deadlift without hurting your back, with a simple progression you can follow.
Strength Training
How many sets and reps? A practical guide to training volume
Choose sets, reps and rest for your goal: strength, muscle or endurance. A practical guide to training volume, with sample sessions and signs you are doing too much.
Strength Training
Full body routines versus split routines: which suits you best
Full body and split routines both work. Compare how each is structured, who each suits, and see sample weekly plans for 2, 3, 4 and 5 training days.
Strength Training
Dumbbell workouts that build real strength
You do not need a full rack to get strong. Here are the best dumbbell exercises, 2 complete workouts and how to progress when the weights start to feel light.
Strength Training
Bench press technique for stronger, safer pressing
Set up the bench press with a stable base, a tight upper back and a sensible bar path, and learn how to avoid shoulder pain and failed reps.
