Gym

49 guides

• Your first time at the gym
  What to bring, how to adjust the machines and what to do on your first visit.
• Three-day full-body programme
  A clear weekly programme for beginners that gets results.
• Squat with the right technique
  Get your knees, back and depth right, safely.
• Bench press safely
  Technique, a spotter and protecting your shoulders.
• Deadlift without back pain
  A hip-hinge exercise that strengthens the whole posterior chain.
• A diet for building muscle
  Protein, energy and meal timing without supplements.
• Burn fat and keep your muscle
  A moderate calorie deficit and the right training.
• A training log that keeps you progressing
  Record the right things and see your progress.
• Recovery: sleep, rest and light days
  Progress happens while you rest, not at the gym.
• Gym programme for over-60s
  Muscle strength, balance and energy for everyday life.
• Pull-ups with proper technique
  The pull-up is one of the best exercises for your back and arms.
• Overhead press with proper technique
  The overhead press strengthens your shoulders, triceps and core.
• Bent-over rows with proper technique
  The bent-over row strengthens your upper back and improves your posture.
• Lunges with proper technique
  Lunges strengthen your thighs and glutes and improve your balance at the same time.
• Hip thrusts with proper technique
  The hip thrust is the most effective exercise for strengthening your glutes.
• Dips with proper technique
  Dips strengthen your triceps, chest and shoulders.
• Biceps curls with proper technique
  The biceps curl strengthens the front of your upper arm.
• Triceps pushdowns with proper technique
  The cable triceps pushdown strengthens the back of your upper arm, which makes up most of your arm's muscle mass.
• Crunches with proper technique
  The crunch strengthens your rectus abdominis, the main front abdominal muscle.
• Kettlebell swings with proper technique
  The kettlebell swing is an explosive hip movement that strengthens your glutes and hamstrings and raises your heart rate.
• Front squats with proper technique
  In the front squat, the bar rests on the front of your shoulders, which keeps your upper body upright and works your quads.
• Romanian deadlift
  The Romanian deadlift strengthens your hamstrings and glutes.
• Lateral raises
  Lateral raises strengthen the middle of your shoulders and broaden your shoulder line.
• Lat pulldowns with proper technique
  The lat pulldown strengthens the broad muscles of your back and is a good preparatory exercise for pull-ups.
• Calf raises with proper technique
  Calf raises strengthen your calves, which support your ankles when walking, running and jumping.
• Farmer's walk
  In the farmer's walk, you carry heavy weights and walk.
• Push-ups with proper technique
  Push-ups strengthen your chest, shoulders, triceps and core without any equipment.
• Plank and side plank
  The plank and side plank strengthen the deep core muscles that support your back in every movement.
• Four-day split programme
  A four-day split suits you when a full-body programme starts to feel too long and you already train regularly.
• Upper–lower split programme
  The upper–lower split is a flexible programme that works with three or four training days a week.
• Kettlebell workout at home
  With one or two kettlebells you can get a comprehensive full-body workout at home.
• Strength programme for women
  Strength training builds bone, improves posture and makes everyday life easier.
• Strength training after pregnancy
  Pregnancy and childbirth change your body, so start strength training gently.
• Gym programme for runners
  Strength training makes runners more durable and reduces overuse injuries.
• Programme for cross-country skiers
  Skiers need strength in the upper body, core and legs.
• Programme to prevent back pain
  A strong, mobile body is the best protection against back pain.
• 30-minute circuit training
  In circuit training you do exercises back to back with short rests.
• Your first powerlifting competition
  Powerlifting competitions consist of the squat, bench press and deadlift.
• Squat depth and mobility
  A deep, controlled squat requires mobility in the ankles, hips and upper back.
• A twice-a-week gym programme for beginners
  Two full-body workouts a week is plenty for a beginner.
• Getting enough protein every day
  Protein supports muscle growth and recovery.
• Rest periods and sets
  The right number of sets and rest periods makes your workout effective.
• Setting up a home gym
  A home gym saves time and lets you train whenever you like.
• Using gym machines
  Learn to use the most common gym machines correctly: adjustments, choosing the weight, range of motion and a beginner's machine programme.
• Warming up before a gym workout
  Do an effective 10-minute warm-up before your gym workout: raise your heart rate, mobility and ramp-up warm-up sets.
• Breaking through a plateau at the gym
  Weights no longer going up? How to find the cause of your plateau and change your programme, recovery and eating so that progress continues.
• Creatine and supplements for gym training
  Which supplements really work at the gym: creatine, protein powder, caffeine and vitamin D – and which ones to leave on the shelf.
• Choosing a personal trainer
  How to find a good personal trainer: qualifications, the first meeting, pricing, goals and warning signs.
• A dumbbell programme for home
  An effective gym workout at home with just dumbbells: full-body exercises, two programmes and how to increase the weights.

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