Strength is a skill

The fitness industry survives by making simple things sound complicated. Here is the uncomplicated version: pick five or six movements that use your whole body, do them twice or three times a week, and add a little weight or a repetition when it feels manageable. That sentence is most of strength training.

Progressive overload is the only non negotiable. Your body adapts to what you ask of it, so you must keep asking slightly more. Not much more. Two and a half kilos. One extra repetition. The smallest possible step, taken every week, compounds into numbers you would not believe today.

Form comes before load, always. A movement done well with light weight builds you. The same movement done badly with heavy weight builds a queue at the physiotherapist.

Rest is training. Muscle is built in the hours between sessions, not during them. Three good sessions a week beat six desperate ones every single time.

The plan builder on Fitness and Nutrition takes your real circumstances, the days you actually have, the equipment you actually own, the injuries you actually carry, and builds a block you can genuinely follow. Bring your circumstances. It does the arithmetic.