Understand your training.
From the first step to every logged set, made clear.
Published guides · 10 articles
Getting started
Your first time in the gym
On your first visit to a gym, get to know the equipment, learn the etiquette, and use light weights to get a few basic movements smooth. This article covers how to find machines, how to adjust seats, when to ask for help, and basic manners.
How to choose your first program
Compare programs by equipment, the number of days you can show up each week, and your current state, not by title or cover image. An ordinary program you can stick to for four weeks is more useful than an impressive-looking one you never finish.
General nutrition
Canteen, takeout and home cooking: everyday eating for people who train
No special diet is needed. Whether you eat at a canteen, order takeout or cook at home, build each meal around a protein source, a staple, vegetables and enough water; that is the everyday way of eating during training. This article contains no calorie figures and no individual prescriptions.
Protein basics in everyday meals
What protein is, which everyday foods contain a lot of it, and how to spread it across three meals. No gram prescriptions are given; most guidelines calculate requirements by body weight, so consult a professional for your specific needs.
General training knowledge, not medical advice. Stop training if you feel unwell.
The 7 mandatory poses plus common optional poses, demonstrated by a member of this site; reviewed poses only
Public headlines from fixed sources, summarised by AI, reviewed by editors, published per issue with links to the originals
Pick a program by equipment and days per week
Find movements by body part, learn equipment and logging