The complete plan in five minutes
The few ideas you need before you walk into a gym.
The short answer
Train three times per week, repeat a small number of movements, record your work and manage calories according to the direction you want your body weight to move.
The training half
The gym is where you practise a few stable strength movements and gradually become better at them. You do not need a different exercise for every muscle or a new routine every month.
- Three sessions per week, about 30 minutes each.
- A small set of movement patterns that covers the whole body.
- One or two controlled work sets instead of long lists of exercises.
- A logbook that tells you what to repeat or improve next time.
The nutrition half
Training provides the reason for the body to build or retain muscle. Average calorie intake determines whether body weight tends to rise, fall or remain stable. Protein supports the process; the remaining macro split can mostly follow preference.
Remember: Start with the programme, use the calorie calculator as an estimate and make small changes only after two or three weeks of consistent data.
Lesson finished?
Mark it complete to track your place in the course.