Five ideas that matter most

Progressive overload

Your body only grows when it has a reason to. Each week, try to add a rep or a little weight. That slow climb is the whole game.

Consistency beats intensity

Three average workouts every week for a year beat one perfect month. Show up, even on low-energy days.

Technique first

Start light and learn the movement. Heavier weight with bad form just gets you hurt, not stronger.

Stop before failure

End most sets with about 2 reps left in the tank. This is called 2 RIR (reps in reserve). Hard, but not a grind.

Rest and eat

Muscle is built while you recover. Sleep 7 to 9 hours and eat enough protein and food overall.

Try progressive overload

You did 3 sets of 8 reps at 20 kg. Hit the top of the rep range on every set, then go heavier.

Choose your program

Run it for 8 weeks, then reassess. Rest at least one day between workouts.

How to read the tables

Sets x reps: 3 x 8-10 means do 3 rounds of 8 to 10 lifts. RIR: reps you could still do. Rest: time between sets. Warm up with 5 minutes of easy cardio and 1 or 2 light sets of your first exercise.

Exercise guide

Tap an exercise for the key steps. Then watch a video to see it in motion.

Recovery

Sleep

Aim for 7 to 9 hours. It is the strongest recovery tool you have.

Protein

A common target is around 1.6 to 2.2 g per kg of body weight each day.

Soreness

Aching 1 to 2 days after a new workout is normal. Sharp or joint pain is not. Stop and swap the exercise.

Deload

If you feel worn down for a week or more, cut weight or sets by about half for one week.

This site is general education, not medical advice. If you have an injury or health condition, check with a doctor first.

Gym glossary