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Exercise
Exercise is planned, structured physical activity performed to improve your health, fitness, and physical function. This section of our library covers evidence-based guidance on exercise and movement for long-term health.
Topics include strength training, endurance exercise, movement quality, training principles, and the physiological changes that occur in response to regular exercise. Our aim is to explain not just what to do, but also why it works.
Whether you're only just starting to exercise, returning after time off, or looking to understand how training supports long-term health, this section is here to provide evidence-based advise.
Resistance Training
Your Resistance Training Crash Course
A no-nonsense introduction to how resistance training works, backed by decades of exercise science research.
Programming, recovery, nutrition, sleep, physiology: all the fundamentals of Resistance Training covered.
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The 3 key principles of muscle growth
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Minimalist training for muscle growth
Body Composition
the Muscle Growth Guide
The Muscle Growth Guide translates the science into actionable advice for building muscle: training, recovery, and nutrition.
$5.99
the Fat Loss Guide
The Fat Loss A to Z Guide contains 26 concise chapters with clear, actionable advice for sustainable fat loss. It covers nutrition, training, metabolism, lifestyle, and mindset.
$5.99
the Recomposition Bundle
Combine the Fat Loss Guide + Muscle Growth Guide for a complete 'body recomposition' blueprint. You can lose fat and gain muscle at the same time.
$8.99 $11.99
How to lose fat and gain muscle simultaneously
Building muscle — the basics for beginners
Body recomposition workout guide
The best exercises are those you'll do consistently — there's no single "best" exercise for everyone. Research supports combining resistance training (for muscle and bone health), cardiovascular exercise (for heart and metabolic health), with the amount depending on your fitness levels, personal preferences, and training goals.
No exercise specifically targets belly fat — although there's some evidence abdominal exercises may be effective. A combination of regular cardiovascular exercise, resistance training, and maintaining a caloric deficit through diet is the most effective way to lose body fat.
Include 2-3 resistance training sessions per week targeting all major muscle groups, plus 75-150 minutes of moderate to vigorous cardio a week. Define your goals (e.g., strength, endurance, fat loss), assess your current fitness level, schedule sessions you can realistically maintain, and progressively increase intensity or volume over time.
Walking is often considered the best everyday exercise because it's low-impact, accessible to most people, requires no equipment, and provides cardiovascular benefits when done briskly for 20-40 minutes.
Seniors benefit most from a combination of resistance training (to preserve muscle mass and bone density), balance exercises (to prevent falls), and low-impact cardiovascular activities like walking or swimming.
Exercise For Health
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