You do not need a complicated programme to get started with strength training. A handful of simple movements — squats, push-ups, rows, hip hinges and planks — cover most of what a beginner needs, and every one of them can be scaled up or down.
Focus on form before load. Ask one of our trainers to check your technique in your first week; a few small corrections early on save a lot of frustration later.
Progressive overload just means gradually asking your body to do a little more over time — a bit more weight, a couple more reps, or better control through the movement.
Small, steady increases beat big jumps. Keep a simple log of your sets and reps so you can see what changed from week to week.
Cardio and strength training support different things: cardiovascular fitness and endurance on one side, muscle and strength on the other. Most general fitness goals benefit from a mix of both rather than choosing just one.
A simple starting point is two to three strength sessions and two to three cardio or class-based sessions a week, adjusted to how your body responds.
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