Start here

Not sure? Start with the push-up path or the no-equipment path, then explore the others.

Pick the goal that matches you today. Each path links to a video, a plan and a tool. Everything here is general information for healthy adults, not medical advice.

Path 1 - Push

I can't do 10 push-ups

Use the wall - incline - floor ladder.

Video 001 - Push-up ladder - Push-up level test

Path 2 - Understand

How do muscles actually grow?

The growth signal, how hard, how much, protein and sleep.

Video 002 - Protein guide - Tips

Path 3 - No gym

I have no equipment

Four home moves and a 2-3 day starter plan. The table row is optional, and only with a support you can verify will hold you.

Video 003 - Home starter plan

Path 4 - Pull

I can't do a pull-up

Four coaching options, not a tested ladder. Choose what you can control on equipment you trust.

Video 004 (in review) - Pull-up options - Baseline log

Train within your control

Stop exercising with chest pain, unusual shortness of breath, dizziness or sharp pain. Severe or lasting chest pain: get emergency help.
Talk to a doctor first if you have an injury, pain, a heart or other health condition, have been inactive for a long time, or are under 18.
Only use equipment you can verify will hold your weight.