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6 guides
Mobility
Explainer Can't squat deep? Test your ankles and see how it changes your lean When a squat feels stuck, "tight hips" gets the blame. Often the ankle is the limit. If it runs out of range, your knees can't travel… 5 min Recovery
Explainer Do beginners need a deload week? Spot the signs and plan one A deload is a planned easy week: fewer sets or lighter weights so built-up tiredness can clear. Most beginners don't need one yet, and the… 5 min Home Gym
Guide Resistance bands for beginners: which strength should you buy? A resistance band pulls harder the further you stretch it, which is why the same band can feel easy or brutal. Drag the chart to see how… 5 min 3 picks Strength
Tool How many sets per muscle per week? Count your own volume How many sets do you actually need? Research suggests muscle growth rises with hard sets per muscle per week up to about ten, but beginners… 4 min Cardio
Explainer What is zone 2 cardio? Find your easy pace with the talk test Zone 2 is the easy end of cardio: an effort where you can still talk in full sentences. Most beginners go too hard on easy days and never… 3 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 plan you can keep doing for a… 4 min
Explainer Can't squat deep? Test your ankles and see how it changes your lean When a squat feels stuck, "tight hips" gets the blame. Often the ankle is the limit. If it runs out of range, your knees can't travel… 5 min Recovery
Explainer Do beginners need a deload week? Spot the signs and plan one A deload is a planned easy week: fewer sets or lighter weights so built-up tiredness can clear. Most beginners don't need one yet, and the… 5 min Home Gym
Guide Resistance bands for beginners: which strength should you buy? A resistance band pulls harder the further you stretch it, which is why the same band can feel easy or brutal. Drag the chart to see how… 5 min 3 picks Strength
Tool How many sets per muscle per week? Count your own volume How many sets do you actually need? Research suggests muscle growth rises with hard sets per muscle per week up to about ten, but beginners… 4 min Cardio
Explainer What is zone 2 cardio? Find your easy pace with the talk test Zone 2 is the easy end of cardio: an effort where you can still talk in full sentences. Most beginners go too hard on easy days and never… 3 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 plan you can keep doing for a… 4 min