Guides
Training guides for the old-school home gym: simple programmes, good form, steady progress.
Swing, goblet squat, press, row, get-up.
Three days a week: 10 minutes of swings in sets of 10 to 20, then three rounds of goblet squats, single-arm presses and rows for 8 to 10 reps each side. Finish with a few slow Turkish get-ups.
Most men start with 16kg and most women with 8–12kg. Progress reps before weight, and learn the hip hinge first.
Rack, bar, plates, bench, then extras.
A squat stand or folding rack, a 20kg barbell, 100kg of bumper plates, an adjustable bench and rubber flooring cover almost every strength goal.
Add a pull-up bar, a kettlebell and a jump rope next. Measure ceiling height before buying a rack and leave room to load the bar.
Gloves, wraps, a bag and rounds.
Start with hand wraps, 14–16oz bag gloves and a heavy bag on a stand or ceiling mount. Learn stance, the jab and the cross before adding power.
Work in three-minute rounds with one minute rest: shadow box two rounds, bag work three to six rounds, then skipping. Get a coach for technique if you can.
The oldest conditioning drill there is.
Size the rope so the handles reach your armpits when you stand on the middle. Keep jumps low, elbows in and turn the rope with your wrists.
Start with 10 rounds of 30 seconds on, 30 off, and build to three-minute rounds. A weighted rope builds the shoulders and grip too.
Legs, back, arms, then reverse.
The drive is legs first, then lean back slightly, then pull the handle to the lower ribs. The recovery reverses it: arms, body, then knees.
Aim for a steady 20–24 strokes per minute for longer pieces. Power comes from the legs, not the arms.
Warm-ups, form and recovery.
Warm up for five to ten minutes, use a weight you can control, and stop sets with one or two reps left in the tank. Rest at least a day between hard sessions for the same muscles.
If you are new to exercise, have a health condition or are returning from injury, get clearance from your doctor and consider a few sessions with a qualified coach.
Not medical advice. We explain published research in plain English for general interest only. Studies have limits and results vary. Talk to your GP or a qualified health professional before changing your routine, especially if you are pregnant, take medication or have a health condition.
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