Get stronger
Strength is the first of the five training capacities — not because big muscles are the point, but because strength is the reserve everything else rests on: your metabolism, your joints, how much your body can handle as the years go on.
It takes less than most people assume. Two sessions a week built on a handful of compound lifts, held for months, will beat any clever programme that stops after three weeks. The two things that actually matter are progressive overload and consistency.
Food isn't a side note here either: without enough protein, your body doesn't build the muscle your training is asking for.
Two sessions this week. Five exercises per session, two to three sets each, stopping two or three reps short of failure — a squat pattern, a hip hinge (deadlift, hip thrust), a press, a pull, and something for your core.
Write down what you did. Next week, add one rep or a little weight. That's progressive overload, and at the start you don't need more than that.
The lessons, in this order
A four-week build
- Two sessions, five compound lifts each. Technique is the goal, not load. Log every exercise with weight and reps.
- Same exercises, one more rep per set. On top of that: protein at every main meal — roughly a palm-sized portion.
- Add a third set on your two biggest lifts. Where a lift feels clean, nudge the weight up in small steps.
- Take a slightly lighter week, then start over with week 3's numbers as your new baseline.
Meals that fit
Meals with at least 30 g of protein per portion. The meal finder lets you narrow further by time and diet.
All matching meals in the finder →
When something gets in the way
Going further
- Pillar 1 · Training — the overview
- Learning the hip hinge properly
- Protein powder: what makes sense when
- How the five pillars work together
A new lesson every two weeks
A new lesson every two weeks — solid, three minutes to read, always with a concrete next step.
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