The Beginner's Guide to Strength Training

Strength training is one of the most effective things you can do for your long-term health. You don't need a fancy gym or complicated programs to get started — you need a handful of fundamental movements and a plan to progress them gradually.

Start with five patterns: squat, hinge, push, pull and carry. Pick one exercise for each, perform two to three sets of eight to twelve repetitions, and rest one to two minutes between sets.

Progress slowly. When you can complete all sets with good form, add a small amount of weight or a couple of extra reps. Consistency beats intensity every time.

Finally, recover well. Sleep, protein and rest days are where the adaptation actually happens.