Start Strength Training Safely: Home or Gym

What's inside

1. Level 1: Why Strength Training Matters at Any AgeFree
   Learn the health case for strength training at every age, the UK guidance on muscle-strengthening activity, and the safety steps to take before you start.
2. Level 2: Choosing Your Kit: Bodyweight, Free Weights, MachinesFree
   Compare bodyweight, dumbbells, kettlebells and machines so you can choose a safe starting setup at home or in a gym.
3. Level 3: Warming Up Step by Step
   Learn a short, structured warm-up that raises body temperature, mobilises joints and rehearses the session's movements with lighter effort.
4. Level 4: The Squat
   Learn the squat step by step, its common faults, and progressions from a box squat to a goblet squat or leg press.
5. Level 5: The Hinge
   Learn the hip hinge step by step, how it differs from a squat, and how to progress safely to a loaded deadlift pattern.
6. Level 6: Push and Pull
   Learn horizontal and vertical pushing and pulling movements, with step-by-step technique and common faults for each.
7. Level 7: The Lunge and Single-Leg Work
   Learn split squats and lunges step by step, how to control balance, and how to progress single-leg strength.
8. Level 8: Loaded Carries
   Learn the farmer's carry and suitcase carry to build grip, trunk stability and whole-body strength.
9. Level 9: Sets, Reps, Rest and Reps in Reserve
   Learn the basic training variables and how to measure effort using reps in reserve (RIR).
10. Level 10: Progressive Overload
    Learn how to make training gradually harder over time by adding reps, load or sets, without rushing.
11. Level 11: Your First Full-Body Programme
    Build and run a first full-body programme two or three times a week, using the movement patterns, effort targets and progression rules from earlier levels.
12. Level 12: Form Cues, Stopping Rules, Soreness vs Pain
    Learn simple form cues, clear rules for when to stop a set or session, and how to tell normal muscle soreness from pain that needs attention.
13. Level 13: Recovery and Sleep
    Learn how rest days, sleep and stress management support progress, and how to adjust training when recovery is poor.
14. Level 14: Protein and Food Basics Without Dieting
    Learn the food basics that support strength training, including spreading protein across meals and eating enough overall, without following a diet.
15. Level 15: Training Around a Desk Job
    Learn how to fit strength training and regular movement into a working week spent mostly sitting.
16. Level 16: Older Adults and Returning After a Break
    Learn how to adapt the programme for older adults and for anyone returning to training after time off.
17. Level 17: Final Challenge: Plan, Train, Track Exam
    Review the whole course by designing, running and tracking a personal four-week full-body plan that applies every safety, technique, programming and recovery principle.

Access

The first 2 levels are free with a free account. Every level, the podcast edition and the AI tutor come with All Access at £4.99/month or any Creator plan — see pricing.

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