Not Sure Where to Start? Good. You’re in the Right Place.
Most fitness sites dump you into a wall of articles and hope you figure it out. That’s not how this works.
You need one thing: a clear starting point that fits what you actually have right now. Not what you plan to buy. Not what some influencer says you need. What’s in your hands today.
Answer one question and I’ll point you to the exact plan.
What equipment do you have right now?
Nothing. Just me.
You don’t need to spend a penny to start getting stronger. Bodyweight is enough to get started, and this plan uses six moves you can do in your living room in about 20 minutes.
Start the No-Equipment Workout →
When you’re ready for more, come back here. I’ll show you what to buy (and what to skip).
I’ve got one dumbbell.
Perfect. One dumbbell is more useful than most people think. This six-exercise beginner circuit covers pushing, pulling, legs and core, using a mix of single-arm and two-hand movements.
Start the One-Dumbbell Workout →
When you’re ready for a second dumbbell, the weight guide will help you pick the right one.
I’ve got a pair of dumbbells.
A pair of dumbbells is enough to begin. This 28-day programme gives you the exact workout for each session, tells you when to rest, and shows you how to progress, whether that’s heavier weight or more reps when heavier isn’t available.
This is the plan the free Blueprint follows. Grab it if you want the printable version with a nutrition guide and progress tracker.
I want to train with dumbbells but I’m not sure what to buy.
Good instinct. The wrong weight wastes your money. The right one lasts years.
Start with the decision guide. It uses a 10-rep control test and exercise-specific starting ranges to help you pick a weight you can actually control. Then check the buying guide for options under £50.
Whichever Path You Pick, Here’s What Stays the Same
Every plan on this site follows three rules:
1. About twenty minutes, two or three times a week to start. That’s it. You don’t need an hour. The 28-day dumbbell plan builds from there, with longer or more frequent sessions as you get stronger. The habit comes first. The results follow.
2. You progress at your own pace. Nobody is watching. Nobody is judging. When the weight feels light, you can go up. If it isn’t, stay where you are and keep progressing in other ways.
3. No gym, no supplements, no apps, no subscriptions. Everything you need to get started is here. If I recommend a product, I’ll tell you why, and I’ll tell you I earn a small commission if you buy through my link. Always.
What about food?
You don’t need a complicated meal plan. You need enough protein and enough calories to recover from your workouts. Start here:
- The Minimalist Meal Prep Guide — covers the basics
- How Much Protein Do You Actually Need? — the simple answer
- Meal Prep in 90 Minutes — a week of meals, two tools, done
What if I’ve tried before and quit?
You’re not broken. The programme was. Most beginner plans are written by people who’ve been training for ten years and have forgotten what it’s like to start from zero.
Everything here is built for people who’ve got 20 minutes and zero confidence. That’s the starting line. Read this if you want the honest reason most home workouts fail (and the specific fix):
Get the Free 28-Day Blueprint
A printable plan with every workout, a meal guide, and a progress tracker. Nothing to buy. Just your name and email so I can send it.