Quick wins

• Train each major muscle group 2 times per week with 6–16 total sets per muscle across the week.
• Use loads you can lift for 5–30 reps per set, stopping with 0–3 reps in reserve (RIR).
• Progress weekly: add 1–2 reps or 2.5–5% load once you hit the top of your rep range.
• Eat 1.6–2.2 g protein/kg bodyweight daily; hydrate and sleep 7–9 hours.
• Creatine monohydrate: 3–5 g/day; caffeine before training if tolerated.

How strength training boosts metabolism

Your metabolism is the sum of processes that burn energy. Strength training improves several of these:

• Resting metabolic rate (RMR): Lean muscle is metabolically active. Each kilogram of muscle burns roughly 10–15 kcal/day (~4–7 kcal/lb/day). The per-kg effect is modest, but over months of training it adds up and supports long-term weight management.
• Excess post-exercise oxygen consumption (EPOC): After hard lifting, your body burns extra calories for hours to restore homeostasis. The effect is small to moderate but cumulative.
• Non-exercise activity thermogenesis (NEAT): Getting stronger often raises daily movement and posture activity unconsciously.
• Hormonal and mitochondrial adaptations: Resistance training improves insulin sensitivity and cellular efficiency, making nutrient partitioning more favorable for muscle over fat.

Core training principles

1) Progressive overload

Muscle grows when it’s challenged to do more over time. Progress by adding reps, load, sets, improved technique, or shorter rests—but change only one variable at a time.

2) Volume and frequency

• Per muscle per week: 6–10 sets for beginners, 10–20 sets for intermediates (adjust to recovery).
• Frequency: 2–3 sessions per muscle/week typically outperforms 1 massive day.

3) Intensity, reps, and effort

• Reps: 5–12 reps are efficient for strength-size blend; 10–20 reps shine for hypertrophy with joints in mind; 3–6 reps emphasize strength with longer rest.
• Effort: Stop 0–3 reps shy of failure (RIR). Go closer to failure on isolation movements; leave 1–3 RIR on compounds.
• Rest: 2–3 minutes for compound lifts, 60–90 seconds for isolation work.

4) Exercise selection

• Base your training around big movement patterns: squat, hinge, push (horizontal/vertical), pull (horizontal/vertical), lunge, carry.
• Choose variations that fit your structure and equipment: e.g., goblet or front squats, Romanian deadlifts, dumbbell presses, rows, pulldowns, hip thrusts.

5) Technique cues that pay off

• Brace: Exhale slightly, then draw air “360°” into the belly and obliques; maintain tension.
• Hinge: Push hips back, keep ribs down, shins near vertical, spine neutral.
• Row: Pull elbows toward hips, keep ribs stacked, control the eccentric.
• Press: Scaps down and back for horizontal presses; upward rotation for overhead presses.
• Tempo: Control the lowering (2–3 seconds) and avoid bouncing.

Sample programs and progression

3-day full-body (beginner to intermediate)

Perform A/B/C on non-consecutive days (e.g., Mon/Wed/Fri). Use 1–3 RIR unless noted.

Day A

• Back squat or goblet squat: 3×6–8
• Bench press or push-up: 3×6–10
• Romanian deadlift: 3×8–10
• One-arm dumbbell row: 3×8–12/side
• Plank: 3×30–60s

Day B

• Deadlift (trap bar or conventional): 3×4–6 at 1–2 RIR
• Overhead press (DB/BB): 3×6–10
• Split squat or reverse lunge: 3×8–12/side
• Lat pulldown or pull-up (assisted as needed): 3×6–10
• Side plank or Pallof press: 3×8–12/side or 3×20–30s

Day C

• Front squat or leg press: 3×8–10
• Incline dumbbell press: 3×8–12
• Hip thrust or glute bridge: 3×8–12
• Seated cable row or chest-supported row: 3×8–12
• Optional arms/shoulders: 2×10–15 each (curl + triceps extension + lateral raise)

Progression model

• Pick a rep range (e.g., 6–10). When you hit the top of the range on all sets with your target RIR, add 2.5–5% load next session.
• Deload every 4–6 weeks: reduce sets by ~30–50% and/or use 2–4 RIR for a week.
• Track sessions: weights, reps, RIR, and notes on form and sleep.

Time-crunched 2-day option

• Day 1: Squat, bench/push-up, row, hinge (RDL), core (4–5 lifts, 3 sets each).
• Day 2: Deadlift or trap-bar pull, overhead press, pulldown/pull-up, lunge, hip thrust, core.

At-home minimal equipment

• Bulgarian split squats, hip hinges with backpack/DB, push-ups, inverted rows with sturdy table/TRX, overhead press with DBs, carry variations. Use slow eccentrics, pauses, and higher reps (10–20+) near failure.

Nutrition for muscle and metabolic health

• Protein: 1.6–2.2 g/kg/day (0.7–1.0 g/lb). Distribute over 3–5 meals; include 20–40 g within 1–2 hours pre/post training.
• Calories:

  • Muscle gain: 5–15% surplus; aim to gain ~0.25–0.5% bodyweight/week.
  • Fat loss: 10–20% deficit; keep protein high and maintain lifting performance.

• Carbs: 3–6 g/kg/day depending on training volume; prioritize around workouts.
• Fats: 0.6–1.0 g/kg/day; include omega-3 sources.
• Hydration: Start with ~30–40 ml/kg/day; add ~500 ml per hour of training, more in heat.
• Supplements (evidence-based):

  • Creatine monohydrate: 3–5 g/day, any time; safe for long-term use in healthy adults.
  • Caffeine: 2–6 mg/kg, 30–60 minutes pre-workout if tolerated.
  • Whey/plant protein: convenient to hit protein targets.
  • Vitamin D if deficient; check levels with a professional.

Recovery and lifestyle

• Sleep: 7–9 hours/night; keep a consistent schedule and a cool, dark room.
• Stress: Use breathwork, walks, or short breaks—chronic stress blunts gains.
• Active recovery: Light cardio and mobility on rest days can enhance blood flow.
• Auto-regulate: If sleep, soreness, or performance tanks, reduce sets by 20–30% for a week.

Special considerations

• Beginners: Start with 2–3 sets per exercise, practice technique, and keep 2–3 RIR. Gains come fast—be patient with load jumps.
• Over 40: Prioritize high-quality warm-ups, joint-friendly variations, and consistent protein. You can build muscle at any age.
• Women: Same principles apply. Don’t fear heavy loads—women often recover well from slightly higher volumes.
• Returning from time off: Start with ~50–70% of prior loads and rebuild over 2–3 weeks to minimize soreness.

Smart warm-up (RAMP)

• Raise: 3–5 minutes light cardio or dynamic movement.
• Activate: Light glute bridges, band pull-aparts, dead bugs.
• Mobilize: Target hips, ankles, T-spine as needed.
• Potentiate: 2–3 ramp-up sets of your first lift, increasing load as you approach work sets.

Common mistakes to avoid

• Program hopping: Stick with a plan for at least 8–12 weeks.
• Training to failure every set: It tanks recovery; save it for the last set of smaller lifts if desired.
• Neglecting technique: Film key lifts occasionally to check form.
• Inconsistent protein and sleep: They’re as critical as your sets and reps.

Safety note

This information is educational and not a substitute for medical advice. If you have injuries or conditions, consult a qualified professional. Learn proper technique and consider coaching for complex lifts.