Strength training guides
The principles behind getting stronger, from progressive overload and sets and reps to squats, deadlifts, power work and training around a busy week.
Strength trainingProgressive overload: the principle behind every strength gainProgressive overload explained: the ways to add challenge over time, how fast to progress at each stage, and what to do when your lifts stop moving.Strength trainingHow many sets and reps should you do?How many sets and reps should you do? A practical guide to rep ranges for strength and muscle, weekly sets per muscle, and templates that fit your goal.Strength trainingHow long to rest between setsHow long to rest between sets for strength, muscle and conditioning, why short rests can hold you back, and how to save time without cutting your results.Strength trainingRPE and RIR explainedRPE and RIR explained simply: what the numbers mean, how to rate your sets honestly, and how to use effort scales to adjust training on good and bad days.Strength trainingHow to warm up for liftingHow to warm up for lifting in 10 to 15 minutes: a short general warm-up, targeted mobility and ramp-up sets that prepare you for heavy work properly.Strength trainingThe upper/lower split explainedThe upper/lower split explained: how it works, who it suits, sample four-day and three-day weeks, and how to fill each session with the right lifts.Strength trainingFull body vs split routinesFull body vs split routines compared: what research says about training frequency, who each approach suits, and how to choose based on your real week.Strength trainingCompound vs isolation exercisesCompound vs isolation exercises: what each one does, why compound lifts form the base of good programmes, and where isolation work earns its place.Strength trainingHow to build muscle: the essentialsHow to build muscle without the noise: training volume and effort, progressive overload, protein and calories, sleep, and realistic timelines for gains.Strength trainingStrength vs hypertrophy trainingStrength vs hypertrophy training: how getting stronger differs from getting bigger, which reps and rests suit each, and how to combine both in one plan.Strength trainingPower training explainedPower training explained: what power is, why it matters from sport to later life, the best exercises to use, and how to programme explosive work safely.Strength trainingHow to increase your squatHow to increase your squat: tighten your technique, squat more often, choose the right variations and accessories, and fix the sticking points that stall you.Strength trainingHow to increase your deadliftHow to increase your deadlift: nail the set-up, keep the bar close, build grip and back strength, use smart variations and progress without burning out.Strength trainingHow to increase your bench pressHow to increase your bench press: a stable set-up, the right bar path, leg drive, smart frequency, and the variations and accessories that move numbers.Strength trainingHow to do your first pull-upHow to do your first pull-up: the strength you need, a step-by-step progression from hangs and rows to negatives, and a simple weekly plan that works.Strength trainingGrip strength: why it matters and how to build itGrip strength explained: why it is linked with health and performance, the three types of grip, and the best exercises for stronger hands and forearms.Strength trainingCore training that actually worksCore training that actually works: what your core really does, the best exercises for bracing and stability, how to programme them, and myths to ignore.Strength trainingStrength training over 50Strength training over 50: why muscle and power matter more with age, how to start safely, what a sensible week looks like and how to recover well.Strength trainingStrength training for womenStrength training for women: why the bulky myth is wrong, how to programme for strength and muscle, and training through cycles, pregnancy and menopause.Strength trainingStrength training and bone healthStrength training and bone health: how loading strengthens bones, which exercises help most, how heavy to go, and how to train safely with low bone density.Strength trainingDeload weeks: when and howDeload weeks explained: what a deload is, the signs you need one, how to cut volume and intensity properly, and why most beginners rarely need them.Strength trainingPeriodisation basicsPeriodisation basics explained: how to plan training in blocks, the difference between linear, block and undulating models, and a simple 12-week example.Strength trainingTempo trainingTempo training explained: how to read tempo notation, when slowing reps down helps technique, muscle and rehab, and when you should lift fast instead.Strength trainingUnilateral training: single leg and single arm workUnilateral training explained: why single leg and single arm exercises build balance, strength and resilience, the best options, and how to programme them.Strength trainingMobility for liftingMobility for lifting: what mobility really is, how much you need for squats, deadlifts and presses, simple tests for tight areas, and drills that help.Strength trainingLifting belts and straps: when to use themLifting belts and straps explained: what they actually do, when they help, when they hold you back, and how to choose and use them on heavy lifts.Strength trainingDo you need lifting shoes?Do you need lifting shoes? What raised-heel weightlifting shoes do, who benefits, why flat shoes suit deadlifts, and what to wear for hybrid classes.Strength trainingHow to breathe and brace when liftingHow to breathe and brace when lifting: the 360 degree brace, when to hold your breath and when to breathe out, and safer options for health concerns.Strength trainingStrength training on a busy scheduleStrength training on a busy schedule: the minimum you need for real results, efficient session templates, time-saving tricks and how to plan your week.Strength trainingKettlebell training basicsKettlebell training basics: why kettlebells work, the six key movements, how to choose the right weight, a simple starter session and mistakes to avoid.Strength trainingHybrid training explainedHybrid training explained: what it means to train strength and endurance together, the interference effect, how to structure a week and who it suits.Strength trainingConditioning without losing strengthHow to add conditioning without losing strength: which types of cardio interfere least, how to order and space sessions, and how to fuel both properly.Strength trainingHow long does it take to get stronger?How long does it take to get stronger? What changes in the first weeks, when you will notice results, how progress slows over the years and what speeds it up.Strength trainingPlyometrics explainedPlyometrics explained: how jump training works, who benefits, how to progress safely from low to high intensity, and how many jumps to do each week.Strength trainingOlympic lifting vs powerliftingOlympic lifting vs powerlifting compared: the lifts in each sport, what they develop, how hard they are to learn, and which suits your goals and body.Strength trainingTraining with a coach vs training aloneTraining with a coach vs training alone: what coaching adds, when self-coaching works, group classes versus personal training, and how to choose a coach.Strength trainingComing back to lifting after a breakComing back to lifting after a break: how much strength you lose, how fast it returns, a safe restart plan, and advice after injury, illness or pregnancy.Strength trainingStrength training for runnersStrength training for runners: how lifting improves running economy and resilience, the exercises that matter most, and how to fit it around your runs.Strength trainingPosterior chain trainingPosterior chain training explained: the muscles involved, why they matter for performance, posture and injury resilience, and the best exercises to build them.Strength trainingLower body training: squat, hinge, lungeLower body training built on three patterns, squat, hinge and lunge: what each trains, how to choose exercises, sample sessions and training around sore knees.
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