Start here
How to use this handbook, how to pick your training level, and the safety checks to do before you begin.
Train each muscle about twice a week, add load or reps over time, eat enough protein, and sleep 7–9 hours. Those basics drive most of your results. Everything below is the detail behind that sentence, organised so a man training himself or a coach training clients can find what they need fast.
Pick your level honestly
| Level | Training history | Typical strength (× bodyweight) | Where to start |
|---|---|---|---|
| Beginner | 0–12 months of consistent training | Squat < 1×, bench < 0.75×, deadlift < 1.25× | Full body, 3×/week |
| Intermediate | 1–3 years | Squat 1–1.5×, bench 0.75–1.25×, deadlift 1.25–2× | Upper/lower or PPL, 4–5×/week |
| Advanced | 3+ years, progress now slow | Squat > 1.5×, bench > 1.25×, deadlift > 2× | PPL ×2, specialisation blocks, periodisation |
The strength multiples are a rough coaching guide, not a test. Training history and how fast you still progress matter more.
Safety first: read before training
- See a GP before starting if you have heart disease, high blood pressure, diabetes, chest pain on exertion, dizziness, recent surgery or a joint injury, or if you are over 40 and have been inactive.
- Stop a set immediately for sharp or joint pain, chest pain, numbness or feeling faint. Muscle burn and fatigue are normal; sharp pain is not.
- This handbook is general education, not personal medical advice. Anyone with a medical condition or on medication should have their plan checked by a doctor or registered dietitian.
- Coaches: use a PAR-Q+ (Physical Activity Readiness Questionnaire for Everyone) with every new client and refer out when it flags a risk.
Evidence behind this chapter
- PAR-Q+ Collaboration: The Physical Activity Readiness Questionnaire for Everyone (PAR-Q+)
- UK Chief Medical Officers' Physical Activity Guidelines (2019, refreshed 2026)
Fact-checked and updated 2026-10-26. General education, not medical advice.