Form Fundamentals
Proper form helps prevent injury and ensures you're effectively working the muscles you're targeting. Here are key principles to consider:
Neutral Spine
Aim to maintain your back's natural curve. Avoid excessive arching or rounding.
Brace Your Core
Consider engaging your core as if you're about to be poked in the stomach.
Shoulders Back
Try pulling shoulder blades together and down, away from your ears.
Root Your Feet
Press through the whole foot. Aim to distribute weight evenly.
Essential Exercise Guides
Written form cues and common mistakes for foundational movements
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These written guides cover the basics. Our 12-week programme includes professional video demonstrations for every exercise, showing you exactly how to perform each movement with perfect form.
The Squat
The king of lower body exercises. Builds legs, glutes, and core.
Key Points:
- • Feet shoulder-width apart, toes slightly out
- • Sit back like sitting into a chair
- • Knees track over toes
- • Chest up, core braced
- • Go as low as mobility allows
Common mistake: Knees caving inward. Push knees out over your pinky toes.
The Deadlift
Works your entire posterior chain - back, glutes, and hamstrings.
Key Points:
- • Bar over mid-foot
- • Hinge at hips, push bum back
- • Flat back, shoulders over the bar
- • Drive through the floor
- • Lock out with glute squeeze
Common mistake: Rounding the lower back and/or shoulders (flexion). Master hip hinge first.
The Push-Up
Builds chest, shoulders, and triceps. Core stability bonus.
Key Points:
- • Hands slightly wider than shoulders
- • Body in straight line, head to heels
- • Elbows at 45-degree angle
- • Lower until chest nearly touches floor
- • Push through palms to rise
Common mistake: Sagging hips. Keep core tight throughout.
The Row
Strengthens your back and improves posture.
Key Points:
- • Hinge forward, flat back
- • Arms hang straight down
- • Pull elbows back, squeeze shoulder blades
- • Control the weight down
- • Keep core engaged throughout
Common mistake: Using momentum. Slow and controlled wins.
The Lunge
Unilateral leg exercise that builds balance and strength.
Key Points:
- • Step forward, keeping torso upright
- • Lower until both knees at 90 degrees
- • Front knee over ankle, not past toes
- • Push through front heel to return
- • Keep hips square throughout
Common mistake: Taking too short a step. Aim for 90-degree angles.
The Plank
The foundation of core stability. Protects your spine.
Key Points:
- • Forearms or hands under shoulders
- • Body in straight line
- • Squeeze glutes, brace abs
- • Don't hold your breath
- • Look at floor, neutral neck
Common mistake: Hips too high or too low. Straight line always.
Injury Prevention
Warm Up First
5-10 minutes of light cardio and dynamic stretching before lifting is recommended.
Cool Down Too
5-10 minutes of light stretching after training aids recovery and flexibility.
Progress Gradually
Consider increasing weight by no more than 5-10% per week.
Listen to Your Body
Sharp pain means stop. Discomfort during exercise is normal, pain isn't.
Training Principles
Progressive Overload
To get stronger, you must gradually increase the demands on your body. More weight, more reps, or less rest.
Specificity
Train for your goals. Want to run faster? Run more. Want to lift heavier? Lift more. Your body adapts to what you do.
Recovery
You don't get stronger during workouts - you get stronger between them. Sleep 7-9 hours and take rest days.
Consistency
Three good workouts per week for a year beats six perfect workouts for a month. Show up regularly.
Understanding Rep Ranges
1-5 Reps
Strength Focus
Heavy weight, longer rest (2-5 min). Typically builds maximal strength. Often used for compound lifts.
6-12 Reps
Hypertrophy Focus
Moderate weight, moderate rest (60-90 sec). Generally builds muscle size. Commonly used for most fitness goals.
12-20+ Reps
Endurance Focus
Light weight, short rest (30-60 sec). Typically builds muscular endurance. Often recommended for beginners.
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