Strength training, made simple
Short, practical articles on lifting: what to do, why it works, and how to stop guessing. Every one ends with a way to put it into practice today.
- VolumeHow many sets per week to build muscle?How many hard sets each muscle needs a week to grow, how to split them across sessions, and how to tell when you're doing too much or too little.2 min read
- RestHow long to rest between setsRest times for strength and muscle, why short rest can cost you gains, and how to rest less without losing progress.2 min read
- Warm-upHow to warm up for lifting (without wasting time)A five-minute general warm-up plus ramp-up sets for your first heavy lift: what to do, how many warm-up sets, and which weights to use.2 min read
- ProgrammingFull body or split workouts: which should you do?Full body, upper/lower and push/pull/legs compared: how often each trains a muscle, who each suits, and how to pick by the days you can train.2 min read
- BeginnersYour first 8 weeks in the gym: a beginner planA simple beginner gym plan: three full-body days a week, which lifts to learn, how to pick starting weights, and how to add weight safely.2 min read
- ProgressHow to break a strength plateauWhy lifts stall and how to fix it: check recovery and volume, reset the weight, change the rep range, or take a deload. A step-by-step plan.2 min read
- Home gymDumbbell-only home workouts that build real strengthHow to train every muscle with just dumbbells and a bench: the best exercises, a weekly plan, and how to keep progressing with a limited set.2 min read
- BodyweightStrength training with no equipmentHow to build strength at home, in a hotel or a park with no equipment: the key exercises, how to make them harder, and a simple weekly plan.2 min read
- PlatesHow to load a barbell: plate maths made simpleHow to work out which plates go on each side of the bar in kg or lb, bar weights, loading order, and what to do when your plates can't make a weight.2 min read
- StrengthHow to estimate your one-rep max without testing itEstimate your one-rep max from any set: which formulas work best, why reps in reserve matter, how accurate it is, and when to test for real.2 min read
- RecoveryHow long do muscles take to recover after lifting?How long each muscle takes to recover from a hard session, what speeds it up, and how to plan workouts so you train fresh muscles.2 min read
- RecoveryShould you lift when you're still sore?When it's fine to train sore muscles, when to wait, what muscle soreness actually means, and how to make the next session go better.2 min read
- NutritionHow much protein do you need to build muscle?How much protein a day lifters need to build muscle, how to spread it out, and simple ways to hit your number without tracking every gram.2 min read
- NutritionHow to keep your strength while losing fatHow to lift on a diet without losing muscle or strength: calorie deficit size, protein, training volume and what to expect from your lifts.2 min read
- Short workouts30-minute workouts that still build strengthHow to make a 30-minute gym session count: pick big lifts, pair exercises, trim warm-ups and rest smartly. Plus three sample short workouts.2 min read
- Short workoutsSupersets explained: train more in less timeWhat supersets are, which exercises pair well, how much rest to take, and when supersets help or hurt your strength gains.2 min read
- Heart rateWhat your heart rate tells you during weight trainingHow to use heart rate while lifting: rest until it drops, spot fatigue across sessions, and which monitors work best for weight training.2 min read
- TrackingHow to track your workouts so they actually improveWhat to log in the gym (weight, reps, effort, rest), what to ignore, and how to turn last session's numbers into this session's plan.2 min read
- ComebacksGetting back into lifting after a breakHow to return to the gym after weeks or months off: how much strength you've lost, how light to start, and how fast you can build back.2 min read
- InjuriesTraining around a sore shoulder, knee or backHow to keep training when something hurts: what to skip, what to keep, how to come back gradually, and the signs that mean see a professional.2 min read
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