Beginner training guides
Short, practical guides to training well as a beginner — warming up, building a routine, progressing gently and staying consistent.
A note on training information
Browse training guides
Each entry links to the sports, physical qualities and muscles it relates to.
Bodyweight training basics
Bodyweight training uses your own body as resistance, making it a simple and accessible way to build strength almost anywhere.
Choosing the right intensity
Choosing the right intensity is about matching how hard a session feels to its purpose, so most training stays comfortable and sustainable.
How to build a weekly routine
Building a weekly routine means loosely planning your training across the week so effort and rest are spread out in a way you can sustain.
How to cool down
A cool-down is a few easy minutes at the end of a session that let your effort taper off gradually before you stop.
How to progress gently
Progressing gently means increasing your training in small, gradual steps so your body has time to adapt.
How to start strength training
Starting strength training means gradually introducing resistance movements and learning good form before doing anything more demanding.
How to track progress simply
Tracking progress simply means keeping a light, low-effort record of your training so you can see how far you have come.
How to warm up
A short, gentle warm-up gradually raises your body temperature and prepares your muscles and joints for the activity ahead.
Staying consistent with training
Staying consistent is about building training into your routine so it keeps happening even when motivation dips.
Understanding rest and recovery
Rest and recovery are the everyday habits — sleep, rest days and gentle movement — that let the benefits of training take hold between sessions.
Build the qualities your sport needs
Pick a sport or a quality and follow the thread through the encyclopedia.