Strength Training

The 8 lessons

Every lesson is unlocked the moment you pay. Each one explains the why, shows the how, and ends with a workout or a task.

1. 01

   Start here: how strength training works

   You will know what the eight lessons cover, what equipment you need at home or in a gym, how to judge effort with RPE and reps in reserve, and whether you are ready to start.

   11 min read

2. 02

   Warm-up, bracing and the five movement patterns

   You will be able to run a 10-minute warm-up, brace your trunk before a lift and recognise the five movement patterns every session is built from.

   11 min read

3. 03

   The squat: from goblet squat to back squat

   You will be able to set up and perform a goblet squat and a barbell back squat, choose a safe depth and fix the most common faults.

   12 min read

4. 04

   The hinge: Romanian deadlift and deadlift

   You will be able to hinge from the hips, perform a Romanian deadlift and a deadlift with a close bar path, and keep your back safe while you do it.

   12 min read

5. 05

   Pushing: push-ups, bench press and overhead press

   You will be able to perform a push-up, a bench press and an overhead press with sound shoulder positions, and choose the right version for your level.

   12 min read

6. 06

   Pulling and carrying: rows, pull-ups and carries

   You will be able to perform rows, pull-ups and their scaled versions, and use loaded carries to build grip and trunk strength.

   12 min read

7. 07

   Progressive overload: sets, reps, rest and weight

   You will be able to choose sets, reps and rest for each exercise, use double progression to know when to add weight, and plan a deload week.

   12 min read

8. 08

   Your 12-week strength plan

   You will have a written 12-week plan with two full-body sessions, a week-by-week calendar and clear rules for progressing, deloading and retesting.

   13 min read

One payment. No subscription.