Training

The principles

A short list. Almost everything else is application.

1. 01

   Show up. Consistency beats intensity.

   A small thing done daily beats a big thing done occasionally. Always.

2. 02

   Move every day, even if for two minutes.

   The hardest day to train is the day after a missed day. Don't start the chain.

3. 03

   Train, don't perform.

   The point is to get stronger, not to look hard in the mirror or the gym. Leave ego at the door.

4. 04

   Add weight slowly. Patience is the cheat code.

   Small, boring progress over years beats heroic months that end in injury.

5. 05

   Sleep, food, and water are part of training.

   You don't get stronger in the gym. You get stronger in bed and at the kitchen table.

6. 06

   Recover deliberately.

   Rest days are not weak days. They are when the work pays off.

7. 07

   If something hurts (not burns), stop.

   Pain is information. Pushing through real pain trades a week of soreness for a year of injury.

8. 08

   Build a body that's useful, not just visible.

   Strength, mobility, endurance. A body that carries shopping, plays with kids, and lasts.

9. 09

   The best programme is the one you'll actually do.

   Optimal on paper means nothing if you quit in three weeks. Pick what fits your life.

Two ways to train

Long sessions and short ones. Most weeks need both.

Programmes

Structured plans for when you can commit to regular sessions.

Starter movement break

One set, every 1-2 hours during the workday. Five rounds across a day takes under thirty minutes total and changes how you feel by evening. Pick the level you can do today, not the one you wish you could.

Move up a level only when the current one feels easy for a full week of breaks. No shame in staying where you are.