TRAINING GUIDE

Fitness Education

Master the fundamentals. From proper form to injury prevention, learn how to train smarter and get better results safely.

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Happy female athlete exercising with barbell in a gym and looking at camera.

Form Fundamentals

Good form prevents injury and ensures you're actually working the muscles you're targeting. Here are the key principles:

Neutral Spine

Keep your back's natural curve. No excessive arching or rounding.

Brace Your Core

Engage your core like you're about to be poked in the stomach.

Shoulders Back

Pull shoulder blades together and down, away from your ears.

Root Your Feet

Press through the whole foot. Distribute weight evenly.

Essential Exercise Guides

The Squat

The king of lower body exercises. Builds legs, glutes, and core.

Key Points:

• Feet shoulder-width apart, toes slightly out
• Sit back like sitting into a chair
• Knees track over toes
• Chest up, core braced
• Go as low as mobility allows

Common mistake: Knees caving inward. Push knees out over your pinky toes.

The Deadlift

Works your entire posterior chain - back, glutes, and hamstrings.

Key Points:

• Bar over mid-foot
• Hinge at hips, push bum back
• Flat back, shoulders over the bar
• Drive through the floor
• Lock out with glute squeeze

Common mistake: Rounding the lower back. Master hip hinge first.

The Push-Up

Builds chest, shoulders, and triceps. Core stability bonus.

Key Points:

• Hands slightly wider than shoulders
• Body in straight line, head to heels
• Elbows at 45-degree angle
• Lower until chest nearly touches floor
• Push through palms to rise

Common mistake: Sagging hips. Keep core tight throughout.

The Row

Strengthens your back and improves posture.

Key Points:

• Hinge forward, flat back
• Arms hang straight down
• Pull elbows back, squeeze shoulder blades
• Control the weight down
• Keep core engaged throughout

Common mistake: Using momentum. Slow and controlled wins.

The Lunge

Unilateral leg exercise that builds balance and strength.

Key Points:

• Step forward, keeping torso upright
• Lower until both knees at 90 degrees
• Front knee over ankle, not past toes
• Push through front heel to return
• Keep hips square throughout

Common mistake: Taking too short a step. Aim for 90-degree angles.

The Plank

The foundation of core stability. Protects your spine.

Key Points:

• Forearms or hands under shoulders
• Body in straight line
• Squeeze glutes, brace abs
• Don't hold your breath
• Look at floor, neutral neck

Common mistake: Hips too high or too low. Straight line always.

Injury Prevention

Always Warm Up

5-10 minutes of light cardio and dynamic stretching before lifting.

Progress Gradually

Increase weight by no more than 5-10% per week.

Prioritise Recovery

Sleep, nutrition, and rest days are when you actually get stronger.

Listen to Your Body

Sharp pain means stop. Discomfort during exercise is normal, pain isn't.

Training Principles

Progressive Overload

To get stronger, you must gradually increase the demands on your body. More weight, more reps, or less rest.

Specificity

Train for your goals. Want to run faster? Run more. Want to lift heavier? Lift more. Your body adapts to what you do.

Recovery

You don't get stronger during workouts - you get stronger between them. Sleep 7-9 hours and take rest days.

Consistency

Three good workouts per week for a year beats six perfect workouts for a month. Show up regularly.

Understanding Rep Ranges

1-5 Reps

Strength Focus

Heavy weight, longer rest (2-5 min). Builds maximal strength. Best for compound lifts.

6-12 Reps

Hypertrophy Focus

Moderate weight, moderate rest (60-90 sec). Builds muscle size. Best for most goals.

12-20+ Reps

Endurance Focus

Light weight, short rest (30-60 sec). Builds muscular endurance. Great for beginners.

Ready to Train?

Now that you know the fundamentals, it's time to put them into practice. Check out our workout programs.

Beginner Plan Strength Program