Guides
Practical guides, written by a coach, to pick the right program and train intelligently.
Strength training for beginner women: where to start
Gym or home, the bulky myth, the menstrual cycle, your first sessions: the beginner's guide to strength training for women, with a free PDF program.
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Strength training after 50: the guide to starting or restarting
Starting or getting back to lifting at 50 or 60: sarcopenia, joints, protein, menopause and adapted PDF programs to progress without injury.
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Which training program should you follow at Basic-Fit?
A Basic-Fit membership gives you the equipment, not the plan. Which PDF programs work in a low-cost gym: substitutions, quiet hours, from beginner to PPL.
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Hybrid training: build strength and endurance without sacrificing either
Being strong and enduring at once is possible if you structure the week. Interference, session order, progression: the hybrid training guide.
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Full body, upper/lower or PPL: which split fits your level
The best split depends on your sessions per week, not on trends. Full body, upper/lower or Push Pull Legs: the rule, sample weeks and a quiz to decide.
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Training with your menstrual cycle: what we know, what we don't
Adapting strength training to cycle phases: what research actually shows, what comes down to individual feel, and how to structure a program that takes it into account.
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Passing physical fitness tests: army, firefighter, police
Shuttle run, push-ups, pull-ups, obstacle course: how to prepare the physical tests of an entry exam in 8 weeks, without getting injured three weeks before the day.
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Lifting or cardio for fat loss?
Cardio burns calories, lifting protects muscle: successful fat loss uses both, in that order. The guide to settle the debate.
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Are 20 minutes of training enough to progress?
Yes, 20 minutes are enough to progress, under three precise conditions: every minute programmed, progression written down, and consistency. The honest guide.
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Sports nutrition: where to start without counting everything
Calories, protein, timing: what actually matters in an athlete's nutrition, in order of importance, without weighing every gram or killing every pleasure.
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Increasing your vertical jump: what actually works
Strength first, plyometrics in stages, measurable tests at home: the guide to the vertical jump and basketball strength and conditioning.
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How long before you see results from lifting?
Strength climbs within weeks, visible muscle takes two to three months: the honest timeline of lifting results, and what truly speeds it up.
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Getting back to training after childbirth: when and how
After pelvic floor rehab and medical clearance, the return to training is built from the inside: breathing, deep core, then loads. The guide.
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Back pain and desk days: the strengthening that changes everything
A back that aches after a day of sitting doesn't need more rest, it needs more strength. Mobility, strengthening, habits: the 8-week plan.
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Personal trainer or program: which one fits you?
A good coach corrects your technique live, a good program structures your months for a fraction of the price. The honest comparison, case by case.
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Preparing your first Hyrox: the complete guide
8 kilometres, 8 stations, and above all the transitions: what really awaits a beginner at a Hyrox race, and how to prepare in 12 weeks.
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