Strength training

Three moves to get started

Keep the base short: squats for the legs, pull-ups for the back and push-ups for the chest. These three movements also work the glutes, arms, part of the shoulders and the trunk. They do not work each muscle equally, but allow you to start with few exercises and build a routine that is easy to follow.

Legs: squats, and a place for the bike

For squats, go down by bending your knees and hips, then come back up, with your feet firmly planted and a range of motion that you control. Start at bodyweight to learn the movement. When the repetitions become easy, gradually add a load: repeating very easy squats over and over again provides less stimulus to develop the legs.

If you prefer bike, it can work the legs and contribute to their development, especially when you start from little activity. It’s also a good way to maintain a regular practice. To significantly increase muscle volume, squats with progressive resistance remain a more direct choice; a leisurely bike ride doesn't produce the same work.

Upper body: pull-ups

Pull-ups mainly work the back and biceps. Pull to go up, then come down with control, without launching into a big swing. If you can't do one yet, use an assisted pull-up machine or a vertical pull-up. Gradually reduce the assistance over the sessions: the exercise must be adapted to your level, not reserved for those who are already strong.

What's missing: a push with the push-ups

Pull-ups are not enough to develop the pectorals and triceps. Push-ups therefore complete the base with a pushing movement: keep the body aligned, lower the chest, then push the floor back. If they are too difficult, raise your hands on a stable support; if they become too easy, choose a progressively more challenging version.

Two sessions and a simple progression

Do this routine twice a week, on non-consecutive days. Start with two sets of each exercise, after a few easy reps in preparation. Aim for around six to fifteen repetitions depending on the movement and your level, keeping one to three clean repetitions possible at the end. Rest two to three minutes between sets, or more if necessary.

Record your repetitions and the difficulty used. Look to add one repetition while keeping the technique the same. When you easily reach the top of the range, increase the load of the squats a little, reduce the assistance of the pull-ups, or make the push-ups more difficult. Keep the same movements long enough to see this progression rather than changing your program every week.

Build regularity before completing

Set two realistic time slots and prepare what you need to get started. Eat enough, keep a regular intake of proteins and take care of your sleep. Compare your photos and your performance over several weeks. This base does not maximize each muscle, notably the back of the thighs and the side of the shoulders; targeted exercises can come next if these areas become a priority.

Go further in the gym

This routine is an introduction. To further develop your physique, the gym allows you to gradually expand the program, better target the muscles and dose the loads precisely. In particular, you can complete the work on the back of the thighs, the side of the shoulders and the calves. Get help choosing movements and learning how to perform them, then add what serves your goals while maintaining a consistent progression.

Support muscle gain through diet

Training provides the stimulus; Food provides the energy and materials needed to build muscle. The Protein sheet details useful intakes, food sources and the place of whey if your meals do not easily cover your needs. The Creatine sheet presents a well-researched supplement that can support performance and muscle gains with training. Start with enough, regular meals, then use these cards to adjust what you're missing.