Training

Building a training plan

Session structure: goal, frequency, volume, reps, and rest.

Setting your training goal
Why goal-setting comes first, common directions, and how to choose a realistic target for the months ahead.
Training frequency
How many sessions per week — guidelines by goal, recovery, and real life, without the “more is always better” myth.
Number of exercises
How many exercises per session — guides by level, goal, and movement type, without chasing volume.
Number of repetitions
Reps per set — classic ranges, modern research, and practical guides for strength and muscle.
Determining RM
Why reps alone are not enough, what RM means, when you do (not) need a true 1RM, and how to track progress with load and reps.
Rest between sets and exercises
Why rest matters inside a session, how long to wait between sets and exercises, and how to avoid cutting or stretching pauses without reason.
Rest between workouts
Why progress happens between sessions, how long to recover, signs of under-recovery, and why rest is part of the plan—not downtime.