Gym & Strength
Goblet Squat: The Complete Beginner's Guide
The best first squat variation for beginners: how to hold the bell, how deep to go, and the three fixes for every common fault.
Open the guide
Coached, reviewed, and safe
Exercise that meets you where you are.
Strength, yoga, cardio and mobility guides for every age and every level of experience — from your first push-up to your first deadlift, and everything that keeps you moving at 70.
13Exercise guides
6Training styles
5Age groups
4.8Average rating
New this weekGoblet Squat — the best first lift
Advertisement · 728×90 · top of homepage
Train your way
All exercises
Six ways to move
Every guide is written by a qualified coach and reviewed by a physiotherapist before it is published.
Filter by age
All age groups
Training for every stage of life
Programming differs enormously by age. Pick your group and we will only show guides written for you.
Reader favourites
Safe starting points
The six guides we send people to first — each one teaches a pattern you will use for life.
Push-Up Progressions From Zero to Twenty
A four-step progression from wall push-ups to full reps, with the hand position, elbow path and core cues that make the difference.
A 15-Minute Morning Yoga Flow
A gentle sequence that moves every major joint, wakes up your spine and takes fifteen minutes — no flexibility required.
The 20-Minute No-Equipment Home Circuit
Four movements, five rounds, twenty minutes. A full-body session that works in a living room and scales from beginner to advanced.
The 10-Minute Daily Mobility Routine
Eight movements covering ankles, hips, spine and shoulders — the joints that stiffen from sitting, in ten minutes flat.
Deadlift Technique: Set-Up to Lockout
A complete deadlift set-up: bar position, hip height, bracing and the pull. Plus when to use a trap bar instead.
Advertisement · 728×90 · mid homepage
Latest guides
See everything
New this month
Chair Yoga and Balance for Older Adults
A safe, supported chair-based practice that builds the balance and leg strength behind fewer falls — no floor work required.
HIIT for Beginners: Intervals That Don't Wreck You
A 20-minute interval session with a low-impact option, plus honest guidance on how often to do HIIT and when to stop.
Strength Training After 60: The Four Movements
Squat, hinge, push and pull with safe starting loads and simple progressions — the four movements that preserve independence.
Desk Breaks: 5 Minutes Every Hour
Six movements you can do in office clothes, no mat and no sweat, that reverse the stiffness of a long sitting day.
Movement Games for Kids Aged 5–12
Play-based exercise for children: coordination, balance and strength, disguised as eight games that need no equipment.
Zone 2 Cardio: The Boring Training That Works
What zone 2 actually means, how to find it without a lab test, and how much easy cardio you need for a bigger engine.
From the blog
All articles
Coaching, not cheerleading
Evidence-led articles on starting out, programming, recovery and ageing well.
Home Workouts
How to Start Working Out Again (Without Quitting in Week Three)
Most people who restart exercise quit within a month, and it is rarely a willpower problem. Here is the evidence-based way to structure the first eight weeks so that week five is easier than week one.
Gym & Strength
Your First Week at the Gym: A Survival Guide
The gym is not complicated, it is just unfamiliar. A practical guide to your first week: what to bring, how to structure a session, and the unwritten rules that make you look like you belong.
Active Aging
Why Strength Training After 50 Is Not Optional
Adults lose roughly 3–8% of muscle mass per decade after 30, accelerating after 60. Strength training slows and partly reverses it. Here is what the evidence says and how to start at 50, 60 or 70.