This Week · Workouts · The Strength Week
A LITTLE HEAVIER.
Strength has one simple secret: do slightly more than last time. One more rep, one small plate, one second slower on the way down. This week's two sessions are built around that idea — gentle, patient, unstoppable.
At Home · A Chair & A Backpack
The Progress Test
No weights? A backpack with a few books becomes one. Note your numbers today — next time, the aim is one more rep or one slower lowering. That's the whole philosophy.
Muscles of the week
LegsGlutesChestBackCore
Warm-up · 5 minutes
—
Easy marching → hip circles → bodyweight squats → shoulder rollsWarm first, count later.
5 min
Main circuit · repeat 3 rounds · write your numbers down
01
Tempo squatsThree slow seconds down, stand up strong. The slowness is the load.
3 × 10
02
Push-up ladderCounter, low table or floor. Do your max with two reps left in the tank — beat it by one next session.
3 × max−2
03
Single-leg glute bridgeOne foot down, the other knee hugged in. Harder than it looks; note which side is stronger.
3 × 8 / side
04
Backpack rowsLoaded bag in both hands, hinge, row to the ribs. Add a book when twelve feels easy.
3 × 12
05
Wall sitThighs toward parallel, back flat on the wall. Add five seconds each round if you can.
3 × 30–40 sec
06
Hollow holdLower back pressed to the floor, arms and legs reaching. Bend the knees to make it kinder.
3 × 20 sec
Cool-down · 5 minutes
—
Quad stretch → figure-4 stretch → chest opener → slow breathingAnd write tonight's numbers where next-week-you will find them.
5 min
At the Gym · Free Weights & Machines
The Overload Day
Four working sets on the big lifts, and one rule: when all the sets feel like two reps were left in reserve, next session earns the smallest plate in the gym. Progress by teaspoons.
Muscles of the week
LegsGlutesChestBackShoulders
Warm-up · 6 minutes
—
Easy bike → bodyweight squats → one light rehearsal set of each first liftThe first set of the day is never a working set.
6 min
Main session · log every weight
01
Goblet squatDumbbell at the chest, full comfortable depth, drive tall.
4 × 8
02
Dumbbell bench pressFeet planted, smooth tempo, two reps always in reserve.
4 × 8
03
Seated cable rowChest proud, squeeze at the back, control the return.
4 × 10
04
Romanian deadlift (dumbbells)Hips back, long spine, feel the hamstrings load.
3 × 10
05
Seated shoulder pressBack supported, wrists over elbows, no grinding reps.
3 × 10
06
Plank with reachFrom a strong plank, reach one arm forward without the hips swaying.
3 × 20 sec
Cool-down · 4 minutes
—
Hip flexor stretch → hamstring stretch → 10 slow breathsLog the numbers before you forget them — they're next week's starting line.
4 min
Make it yours
Each session once or twice this week, non-consecutive days. The notebook matters more than the weights: progress you don't record is progress you'll repeat instead of build on.Safety first
Add load only when every rep of every set feels controlled. Move within a pain-free range, breathe continuously, and stop anything that causes sharp pain or dizziness. If you're pregnant, postpartum, or managing a condition, check in with your doctor before starting a new routine.
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This content is for general educational purposes only and is not medical advice or personal training. Always consult a qualified professional before beginning a new exercise programme.