Strength Training: Step 2- Train at the Gym

Whether you’re completely new to the gym or returning after a break, these programmes are designed to help you build confidence using both resistance machines and free weights.

If you’re new to the gym or feeling a little nervous, I’ve got you. Have a read of my Quick Gym Guide before you get started.

Each workout includes clear exercise descriptions, links to demonstration videos, guidance on choosing the right weight and an interactive workout journal so you can record your progress as you go.

Keep it simple. Do it well.

Aim to repeat the same programme for around 4–6 weeks, gradually increasing the weight you lift while maintaining good technique. Strength is built through consistency, not constantly changing your workouts.

If you’re completely new to strength training, start with the Level 1 programmes.

Already confident lifting weights? If you’ve been strength training for a while, feel free to jump straight into Level 2, where you’ll be introduced to supersets and a little more challenge.

If you’re aiming for three strength sessions each week, a great place to start is:

• 1 Full Body session
• 1 Lower Body session
• 1 Upper Body session

If you only have time for one or two sessions each week, stick with the Full Body workouts.

For your first 4–6 weeks, repeat the same programmes (for example: Full Body Level 1, Upper Body Level 1 and Lower Body Level 1). Focus on building confidence, improving your technique and gradually increasing the weight you lift as you get stronger.

Every workout is recorded. Each time you submit a workout journal, a fresh one is created for your next session and a copy is emailed to you. This gives you your own strength training history. If you upgrade to Personal Coaching, I’ll also be able to review your journals and guide your progress.

Once you’ve completed your first training block, move on to the next level in each category. These sessions build on what you’ve already learned and introduce new challenges to help you continue progressing.

Want a more in-depth guide to progressing your strength training? Read my guide here.

The Hub grows as you do. I’ll be adding new strength levels regularly, so there’s always a new challenge waiting when you’re ready for it. No guesswork—just keep moving on to the next level as your confidence and strength grow.ence and strength improve.

Available programmes