9 guides · 4 sections

The library

Ordered as a progression. Each section assumes the one above it, so if you are unsure where to begin, begin at the top.

How much movement a week actually does something, and how to get there from wherever you are now.

The weekly total matters more than any single session. Here is how to lay one out.

The first four weeks decide whether you are still training in month six.

The talk test and RPE, and when each one is the more useful tool.

Resistance work for people who are not trying to compete in it. Two sessions a week, done properly.

Covers every major muscle group in the time most people can realistically give it.

Four ways to make a session harder, and which one to reach for first.

Aerobic base, intervals, and the reason most people plateau after the first two months.

Why the slow work is the part that makes the fast work possible.

Short, structured, and far less miserable than most people expect.

Sleep, rest days, and reading the difference between ordinary soreness and a warning sign.

Not doing nothing. Doing something different.

A simple checklist, and the point at which you stop reading and see someone.