Learn to train better
Articles about strength, powerlifting and programming, explained straight to the point.
How to start at the gym from scratch: a guide to your first month
What to do in your first four weeks if you've never trained: how many days to go, which exercises to learn, how much weight to use and how to progress.
Strength routine for beginners: 3 full-body days
A simple three-day routine to start getting stronger: exercises, sets, reps, rest times and how to add weight.
8 common mistakes when you start training (and how to avoid them)
Doing too much, copying advanced routines, ego lifting or changing plans every week: the mistakes that hold beginners back the most.
How to get over gym anxiety when you're starting out
Not knowing what to do, feeling like everyone's watching or not daring to use the free weights: practical ideas to walk into the gym with confidence.
How to warm up before strength training
A simple 10–15 minute warm-up: general activation, mobility for the day's main lift and warm-up sets up to your working weight.
Muscle soreness: what it is, why it happens and whether you can train with it
Why muscle soreness shows up, why it isn't lactic acid, whether it means you trained well and what to do when you have it.
What to eat when you start training: the basics, kept simple
Protein, real food, how much to eat for your goal and what to have before and after training, explained simply.
Deadlift for beginners: step-by-step technique
How to set up, how to pull the bar and how to lower it properly, plus the most common mistakes when learning the deadlift.
Bench press for beginners: step-by-step technique
Setting up on the bench, grip, bar path and safety: how to learn the bench press properly from day one.
How long does it take to see results when you start training?
What changes in the first weeks, when you'll see it in the mirror and what makes you progress faster or slower, with realistic expectations.
7 signs you need a coach
Plateaus, doubts about technique, aches that keep coming back or trouble staying consistent: how to tell if a coach is worth it for you.
How to squat deeper without losing your technique
Why you can't reach depth and what to do about it: ankles, hips, foot position, heels and drills to gain range with control.
How to tell if you're making progress: 6 ways to measure it
The scale isn't everything. Six ways to know if you're improving: loads, effort, estimated 1RM, technique, measurements and how you feel.
What each supplement does (and why you don't need them to make progress)
Creatine, protein, caffeine, vitamin D, omega-3 and more: what each one does, who it helps and which ones you can skip.
The mindset to train for life: how to build a healthy habit
Consistency over perfection, goals that depend on you and a healthy relationship with training: the mindset that keeps you from quitting.
What is powerlifting? A beginner's guide to getting started
What's contested, how a meet works, raw vs. equipped and how to start training for powerlifting with no experience.
How to improve your squat: 7 keys to start progressing again
If your squat hasn't moved in months, it's almost always a structure problem. These are the seven things I check first.
RIR and RPE: what they are and how to use them to get stronger
What reps in reserve and the @ in your plan mean, why they work and how to use them to choose the weight for every set.
How many days a week should you train to get stronger?
Three, four or six days: what the science says about frequency, how many days suit your situation and a sample 3-day plan.
Ready to start?
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