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Basic Training

This is where you start if you're out of shape, new to all this, or coming back after a long break. Eighteen short chapters, in order, written in plain English. No gym jargon, no shouting, no before-and-after photos of a man called Brad.

What you'll get

  • A way of thinking that lasts longer than a diet.
  • Home sessions with diagrams, using furniture you already own.
  • Honest answers on soreness, food, water, drink, supplements and setbacks.
  • A printable twelve-week plan, then a clear path into the gym if you want it.

Every chapter is short and ends with one small job, called your rep. The facts come with sources at the bottom of each page, so you can check them. Read one a day, or one a week. It's the order that matters, not the speed.

New here? Start with chapter 1. It has no exercise in it at all, and it's the most important one.

Start chapter 1

Part one: head first

  1. 1Read this firstWhy diets end, why slow wins, and the cheapest trick in the book.
  2. 2The mirrorHow the mirror helps, and what to do when it starts running the show.
  3. 3The scalesMeet Dr Shamington the Third of Brunswick. He speaks once a month.

Part two: moving

  1. 4Stop signs and safetyWhat's normal, what isn't, and when to call 999. The one serious chapter.
  2. 5Moving moreWalking, stairs and silly maths. Every minute counts.
  3. 6Week one at homeYour first strength sessions, with furniture you already own.
  4. 7StretchesMoving stretches before, still stretches after. Bouncing is for castles.
  5. 8Sore the day afterWhy the stairs hurt on day two, and when it's more than that.
  6. 9Rest and recoveryMuscles grow while you rest. Plus a fair verdict on Heavy Duty.

Part three: fuel

  1. 10WaterHow much, what counts, and why a litre in one go is just theatre.
  2. 11Food without the faffThe plate, a protein calculator, and treats not cheats.
  3. 12Weekends and the pubWeekend maths, what a night out costs, and an honest word.
  4. 13Pills, powders and coffeeWhat's worth it, what isn't, and what's dangerous.

Part four: out the door

  1. 14Going outsideWalks, lamppost speed play, and your first jog.
  2. 15Bring a mateWhy company keeps you going, and how to pick your person.
  3. 16When it wobblesHappy little accidents, never missing two, and your if-then plan.
  4. 17Your first twelve weeksA printable plan with boxes to tick. The first of many.
  5. 18Ready for the gym?How to know, and exactly where to go next.

Basic Training is general information for healthy adults, not personal medical advice. If you have a health condition, are pregnant, or haven't been active for a long time, check with your GP before you start. If you get chest pain, call 999.

Already past the basics? Take the two-minute questionnaire, or see every starting point.

Chapters you've opened get a green tick. That's remembered on this device only.