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JW Coaching

Simple. Hard work. It works.

There are no secrets in strength training, only basics done consistently. These are the rules I follow to do them well.

Four rules I train by

  • Technique first

    Add weight only when the movement is solid. Good reps now mean fewer injuries later.

  • Progressive overload

    A little more weight, reps or sets over time. It’s the engine behind every strength gain.[1]

  • Built for your life

    Three sessions you’ll actually do beat six you’ll skip. Fit the plan to your week, not the other way round.

  • Measured, not guessed

    Log your lifts, measurements and photos, so you can see what’s working.

What the research says

  • 2+

    Strength days a week

    The WHO recommends muscle-strengthening work for all major muscle groups on two or more days a week for adults.[2]

  • 10+

    Weekly sets per muscle

    A meta-analysis found that more weekly sets led to more muscle growth, with 10 or more sets per muscle beating fewer than 5.[3]

  • 1.6 g

    Protein per kg of bodyweight

    Pooled trials suggest gains in muscle from protein level off at about 1.6 g per kg of bodyweight a day.[4]

Questions people ask

Do I need gym experience?

No. Every exercise page explains the setup, the movement and the common mistakes. Start light and learn the movement before you add weight.

How often should I train?

Two to four times a week works for most people. Two full-body sessions already meet the WHO’s minimum for strength work.[2]

Do I have to follow the daily plan exactly?

No. The week plan is one way to split the muscle groups. Swap any exercise for another from the same group if it suits you better.

Are the diet plans meal plans?

No. They’re general starting points, not medical advice. If you have a medical condition, talk to your doctor or a dietitian first.

References

  1. 1.American College of Sports Medicine. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise. 2009;41(3):687–708.
  2. 2.World Health Organization. WHO guidelines on physical activity and sedentary behaviour. Geneva: WHO; 2020.
  3. 3.Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. Journal of Sports Sciences. 2017;35(11):1073–1082.
  4. 4.Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. 2018;52(6):376–384.