For first-timers, returners and the curious

A patient coach for your first year of training.

Interactive explainers on how your body adapts, calculators that give you real numbers, and gear suggestions at three price points.

Read the guides Use a calculator
Do you need protein powder? Work out your gap first This week's Tool Do you need protein powder? Work out your gap first Most adults need about 0.8 g of protein per kg of body weight, and people who lift regularly tend to gain best at around 1.6 g per kg. Food can usually get you… BudgetEiwitpoeder - 1kg - Free Range Unflavoured€35.99 Sweet spotImpact Whey Isolate - 900G - 30servings - Nieuw- Natural Vanille€50.99 SplurgeImpact Whey Protein - 3600g - 120servings - Naturel€119.99 Read, then compare the picks →

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Every guide →
Do you need protein powder? Work out your gap first Nutrition · Tool · 4 min Do you need protein powder? Work out your gap first Most adults need about 0.8 g of protein per kg of body weight, and people who lift regularly tend to gain best at around 1.6 g per kg. Food can usually get you there. Build a day…
Strength · Explainer When should a beginner add weight? Double progression explained Knowing when to add weight is the part of lifting nobody explains. The answer is a simple rule called double… 4 min Getting Started · Tool How many days a week should a beginner lift? Most beginners do best with two to four days of lifting a week. The perfect split matters far less than a… 4 min

Put in your numbers.

Calculators that turn your week, weight and budget into a plan.

01 Do you need protein powder? Work out your gap firstMost adults need about 0.8 g of protein per kg of body weight, and people who lift regularly tend to gain… Open → 02 How many days a week should a beginner lift?Most beginners do best with two to four days of lifting a week. The perfect split matters far less than a… Open →

The shelf

The products our guides pick most often.

Budget€35.99
Eiwitpoeder - 1kg - Free Range Unflavoured
1 kg tub · 30 g scoop · Unflavoured
from “Do you need protein powder? Work out your gap first” Myprotein
Sweet spot€50.99
Impact Whey Isolate - 900G - 30servings - Nieuw- Natural Vanille
Whey isolate · 900 g · 30 servings
from “Do you need protein powder? Work out your gap first” Myprotein
Splurge€119.99
Impact Whey Protein - 3600g - 120servings - Naturel
3.6 kg tub · 120 servings · Unflavoured
from “Do you need protein powder? Work out your gap first” Myprotein

Topics

Cardio0 Running, cycling and heart rate. Getting Started1 Your first weeks of training. Home Gym0 Equipment for small spaces. Mobility0 Moving better at any age. Nutrition1 Protein, energy and supplements. Recovery0 Sleep, soreness and rest days. Strength1 Lifting, form and getting stronger. Wearables0 Watches, straps and what they measure.

How we pick

Each guide explains the idea first. The picks at the end are examples that fit it, at three price points.

  1. 01We don’t claim hands-on testing. Picks are examples, not reviews.
  2. 02Links are affiliate links and marked as sponsored. Your price doesn’t change.
  3. 03Each product page lists every shop we track, with live prices.
  4. 04Not medical advice. If you have a condition or injury, check with a doctor first.