Training guides

Getting into game shape is a scheduling problem.

Most training advice fails because it assumes you have unlimited time and no other commitments. These guides start from the week you actually have, and work out what fits inside it.

Start with the basics Browse all 9 guides

Sample week 190 min · 2 strength days

Mon 40

Tue 30

Wed —

Thu 25 15

Fri —

Sat 50

Sun 30

Easy Moderate Hard

Numbers are minutes. This week clears the widely used baseline of roughly 150 minutes of moderate activity plus two strength sessions — and still leaves two days completely free.

The library

Four sections, read in order.

Each one assumes you have read the one before it. If you are starting out, start at the top; skipping to intervals before you have an aerobic base is the single most common way people stall out in month two.

01 Foundations How much movement a week actually does something, and how to get there from wherever you are now. 3 guides 02 Strength Resistance work for people who are not trying to compete in it. Two sessions a week, done properly. 2 guides 03 Conditioning Aerobic base, intervals, and the reason most people plateau after the first two months. 2 guides 04 Recovery Sleep, rest days, and reading the difference between ordinary soreness and a warning sign. 2 guides

Where the numbers come from

We did not invent the baseline.

Every recommendation on this site is anchored to published guidance rather than to whatever worked for one person. Where the evidence is genuinely unsettled, we say so instead of picking a side and sounding confident about it.

Primary reference

Our activity baselines follow the World Health Organization, which recommends that adults get at least 150–300 minutes of moderate-intensity activity a week, or 75–150 minutes of vigorous activity, plus muscle-strengthening work on two or more days.

Read the WHO physical activity fact sheet — published in multiple languages and accessible worldwide.

For how we decide what to publish, who reviews it, and when we revise a guide, see our editorial policy.

Start somewhere

Read one guide. Plan one week. See how it goes.

No account, no email, no upsell. The whole library is open — pick the section that matches where you are and work forward from there.

Read: structuring a training week See the full library

Disclosure: We are an independent publisher of training guides. Some of the links on this site are affiliate links, meaning that at no cost to you, we may earn a small commission if you click through and make a purchase. This does not influence what we recommend. Full disclosure.