if you're just starting out, read this first

Honestly the number of people I see going full throttle in week one and then disappearing by week three... it's a pattern. I see it constantly, both in the gym and with clients who come to me after burning out. The thing nobody tells beginners is that consistency beats intensity every single time. Like, every time. The research on this is pretty clear — progressive overload works precisely because you're giving your body time to adapt. Three moderate sessions a week where you actually show up is worth infinitely more than five brutal ones you ditch after a fortnight. A few things that actually matter when you're starting: - Don't skip the boring stuff. Warm-up, cool-down, mobility. I know it feels like filler but your joints will thank you in about six months. - Eat something before you train — I learned this the hard way recently, 40 minutes isn't enough time between eating and training for most people. Aim for 1.5–2 hours if you can. - Protein after a session matters. Not obsessively, but genuinely. Your muscles need something to work with. 20–30g within a couple of hours is a reasonable target. - Rest days are not lazy days. That's literally when adaptation happens. Sleep counts too. Also — and I say this as someone who did it herself — stop comparing your week one to someone else's year three. It's not a useful data point.