Free to read

Guides

Practical, plain-English guides to training and eating well. No sign-up needed. Where we quote a figure, we link to where it comes from.

• A 12-week home workout planA free 12-week home workout plan with bodyweight and dumbbell or band tracks. Three 60-minute sessions a week, no jumping, easier and harder versions of every move.
• How to choose a gymA practical UK checklist for choosing a gym: location and hours, the equipment that matters, contracts and cancelling, staff, safety and accessibility.
• How to bench press safelyA plain-English guide to the barbell bench press: setting up the bench and safety arms, how to lower and press, when to use a spotter, and how to fail a rep safely.
• How to squat safely with a rack and safety barsStep-by-step guide to the barbell back squat in a squat rack: setting J-hooks and safety bars, unracking, depth, breathing, and how to bail out of a missed rep.
• A beginner’s 3-day gym planA simple three-day full-body gym plan for beginners, with exercises, sets and reps, rest days, how to choose weights and when to progress. Free to use.
• Progressive overload, explained simplyWhat progressive overload means, the four ways to apply it (reps, weight, sets and control), how often to progress, and when to hold back. With simple examples.
• How much protein do you need?UK reference intakes for protein, what sports nutrition research suggests if you lift weights, how to spread it across the day, and protein in everyday foods.
• High-protein meals on a budgetCheap, high-protein meal ideas using everyday UK supermarket staples: eggs, tinned fish, lentils, beans, frozen chicken and own-brand dairy. With a simple shopping list.
• How to use a workout log to beat your PBWhat to write in a workout log, how to set a target for every session, how to spot a real personal best, and what to do when progress stalls. Paper or app.
• Your first day at the gymWhat to bring, what to do on your first visit, how to use machines, simple gym etiquette and a short first workout. A calm, practical guide for beginners.

Want to see how each exercise is done? Browse the exercise library.