How to get the most out of your workout

Seven essentials to get more from your training. Tap a topic to expand it.

Warm-up

1–3 warm-up sets before the real work starts.

Clean and consistent every time.

Challenging until the end, but clean.

2–3 minutes for heavy exercises, about 2 minutes for smaller ones.

Progress step by step within 8–12 reps.

Record weights and repetitions in every workout.

Muscle building takes weeks and months, not days.

Ready for training?

Pick a ready-made plan and get started.