[ Strength ]

Five movements. Everything else is a variation.

Strength training looks complicated from outside and is not. A programme built on the five patterns, done twice a week and progressed sensibly, will make you dramatically stronger. Changing the programme every three weeks is the most common reason it does not.

Find your plan →If you are starting from nothing
  1. [ Start here ]

    Strength training for beginners: the five movements

    Squat, hinge, push, pull, carry. Everything else is a variation.

  2. [ Frequency ]

    How many times a week should you train?

    Three, for most goals. And why more is usually worse.

  3. [ Starting later ]

    Personal trainers for seniors: strength against ageing

    Progressive load beats gentle circuits, at any age.

  4. [ Strength or running? ]

    Hyrox is a runner's race with a strength tax

    Where to put your hours when you cannot train everything.

Progress is the load going up, not the mirror

Track your sets, reps and weights. Memory is unreliable, and a notebook is the cheapest coaching you will ever buy. If the weights are going up and the same load feels easier, it is working, whatever the mirror says this week.

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