Strong in 30
Get stronger without living in the gym.
A simple three-day programme for busy beginners. Learn the exercises, track your progress and complete each workout in approximately 30 minutes.
1
Learn
Spend six weeks learning a small number of safe, repeatable movements.
2
Progress
Record every working set and gradually add repetitions or weight.
3
Repeat
Train three times per week and recover between sessions.
Never trained before?
Start with the five-minute guide.
Learn what the gym is for, which movements matter, how progress works and how calories change the direction of your body weight.
The weekly programme
One workout. Three times a week.
The letters track the week. The core exercises stay the same.
Six-week learning phase
Learn first. Train harder later.
Learn
Use light, comfortable weights and record settings.
Practise
Repeat the same exercises and begin adding repetitions.
Train
Use challenging but controlled weights and follow the progression rules.