Start Lifting, Properly
The four ideas that make every training programme work, and the numbers that tell you it is working.
7 steps · ~35min · tick as you go
7 steps
Understand the one principle every programme is an implementation of.
Count what you are actually doing per muscle per week.
Estimate a max from a set you have already done, without testing a true max.
See where your lifts sit, for context rather than judgement.
Stretching and Warm-Ups: What Actually Does What
Learn which of stretching and strength training actually reduces injuries — the answer surprises most people.
Turn 'add weight sometimes' into a rule you can follow on a bad day.
Grade claims about training, stretching and injury, where the popular answer is often the wrong one.
How this works
Nothing here is gated and nothing is new: every step is a page or a calculator already on the site, and you can jump straight to any of them. The order is the contribution, along with the last step — a round of Grade the Claim, because reading something and being able to judge it later are different skills, and only the second one survives the week.
Ticks are saved on this device. Claims you meet in the check come back on a spacing schedule, and what you know keeps the tally.
Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.
Last reviewed: