The Journal · 20 articles
Training
Strength, muscle, conditioning and how to follow a plan.
How Much Exercise Do You Actually Need? What the WHO Guidelines Say
The global minimums for cardio and strength training, translated into a week you can actually schedule — plus an 8-week starter plan.
The 20-Minute No-Equipment Workout You Can Do Anywhere
A full-body bodyweight circuit with beginner, intermediate and advanced options.
Progressive Overload: The One Principle Behind Every Program That Works
Why your body only changes when you ask it to do a little more — and five practical ways to do it.
Push / Pull / Legs: The Complete Guide to the Classic Split
How the PPL split works, who it's for, and a sample 3-day and 6-day plan.
How Many Sets Do You Need to Build Muscle?
What the research on weekly training volume says, how to count your sets, and sample weekly plans for every level.
How to Squat: A Step-by-Step Technique Guide
Set-up, cues and common fixes for the bodyweight, goblet and barbell squat.
Heavy vs Light Weights: Which Builds More Muscle?
Good news for home trainers — light weights can build as much muscle as heavy ones, if you train them right.
Can't Do a Push-Up Yet? A 6-Week Plan to Your First Full Rep
A step-by-step progression from wall push-ups to your first full push-up from the floor.
How Long Should You Rest Between Sets?
Short rests feel productive, but the research suggests longer breaks may build more strength and muscle.
The 4-Day Upper/Lower Split: A Complete Plan
Train each muscle twice a week in just four sessions. Full plan, schedule and progression.
How Often Should You Train Each Muscle?
Once a week "bro splits" vs full-body training — here's what the research says about frequency.
How to Track Your Workouts (and Why It Doubles Your Progress)
What to record, how to read your log, and a simple template to start today.
The 8-Minute Warm-Up That Actually Works
Skip the long static stretches. Here's a research-informed warm-up that prepares you to perform.
What Is a Deload Week — and Do You Need One?
Planned easy weeks help you recover and keep progressing. Here's when and how to take one.
How Many Steps a Day Do You Really Need?
Is 10,000 steps a myth? A large 2022 analysis gives a clearer, age-specific answer — plus a 6-week plan to add steps.
The 25-Minute Hotel Room Workout
Travelling? Keep your training going with this equipment-free routine that fits in a hotel room.
Why Strength Training Might Be the Best Thing You Do for Your Future Self
Muscle isn't just about looks. What large studies link to regular strength training, how little you need, and a 12-week starter plan.
How to Choose the Right Workout Program for You
Five questions that point you to the plan you'll actually stick with.
The Minimum Effective Dose: Getting Stronger When You're Short on Time
Busy week? Research suggests a surprisingly small amount of training can still build strength.
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