liftgood.now

Start here

Six short chapters. Read them in order, then start the beginner program. Each one takes a few minutes.

  1. Gym basics and etiquette
    What to bring, how to share equipment, and the unwritten rules.
  2. Warm-up
    Five minutes of movement, then lighter sets of your first exercise.
  3. Sets, reps and rest
    What "3 × 8–12, rest 90 s" means and why programs are written that way.
  4. Progressive overload
    Do a little more over time. The one rule that makes training work.
  5. Picking a starting weight
    Start lighter than you think. Your first two weeks are for learning the movements.
  6. Soreness vs. pain
    What's normal after training, and what means stop.

All chapters on one page (for printing or saving as PDF). Then: the beginner program.