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Bicep Curl and Strength Standards: What Counts as Good
What counts as a good bicep curl? See rough benchmarks by training level, how reps, form and equipment change the answer, and how to improve your curl.
Fitness & training
Train smart, get stronger.
Practical guides to strength training, workout routines, muscle building, cardio, classes and training at every age.
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Oct 2026 latest guide
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Strength Training for Muscle Gain
Learn how strength training builds muscle: the sets, reps, effort, frequency and recovery that matter most, plus what commonly stalls progress.
Functional vs Traditional Strength Training
Is functional strength training better than traditional? Compare what each does well, how to choose by goal, and how to blend both in a simple weekly plan.
4-Day Split Workout for Beginners: A Full Weekly Plan
A beginner-friendly 4-day upper/lower split with a weekly schedule, exercises, sets and reps, progression tips and answers to common split questions.
How to Go to the Gym Alone
Going to the gym alone is normal. Learn how to plan your first visit, build confidence, train safely without a spotter and stay consistent on your own.
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Strength & Muscle
Strength standards, muscle-building principles, methods and routines.
Strength Standards 6 guides, starting with Bicep Curl and Strength Standards: What Counts as Good. 6 guides Muscle Building Principles 6 guides, starting with Strength Training for Muscle Gain. 6 guides Training Methods 8 guides, starting with Functional vs Traditional Strength Training. 8 guides Workout Routines 3 guides, starting with 4-Day Split Workout for Beginners: A Full Weekly Plan. 3 guides Gym & Personal Training 4 guides, starting with How to Go to the Gym Alone. 4 guides
Training by Body Part
Glutes, legs, chest, back, shoulders, arms and core.
Glute Training 5 guides, starting with Glutes Workout Routine for the Gym. 5 guides Hamstrings & Lower Legs 7 guides, starting with Exercises for Stronger Hamstrings: A Complete Guide. 7 guides Chest & Pushups 5 guides, starting with Dumbbell Chest Exercises for Beginners: A Starter Guide. 5 guides Back Shoulders Arms 5 guides, starting with Compound Exercises for Back and Shoulders: A Full Guide. 5 guides Core & Bodyweight 6 guides, starting with How Many Exercises You Need for Abs. 6 guides
Training for You
Training for women, for people over 40, for fat loss and for cardio.
Strength for Women 4 guides, starting with How to Strength Train for Women: A Complete Starting Guide. 4 guides Training Over 40 3 guides, starting with Building Muscle at 40: A Training and Recovery Guide. 3 guides Fat Loss Training 5 guides, starting with Burning Fat Gym Routine: A Weekly Training Plan. 5 guides Cardio Conditioning 5 guides, starting with Best Cardio to Do in the Gym: Machines and Methods Compared. 5 guides
Classes, Water & Sport
Group classes, Pilates, swimming, sport-specific and unconventional training.
Group Classes 4 guides, starting with Benefits of Group Fitness Classes: A Complete Overview. 4 guides Pilates Training 7 guides, starting with Is Pilates or the Gym Better. 7 guides Swimming & Water Training 4 guides, starting with Swimming vs Weight Training: Which Builds More Fitness?. 4 guides Sport Specific Strength 5 guides, starting with Weight Training for Climbers: A Complete Strength Guide. 5 guides Unconventional Training 5 guides, starting with GORUCK Tough Training Plan: How to Prepare for the Event. 5 guides