Free health tools and honest fitness content for normal people.
No six-packs required. No supplement stack recommendations. No influencer workout plans that assume you have three hours a day and a personal chef.
Start with our free calculators — BMI, TDEE and Macros — then browse the guides.
↓ Jump to the 8-week training plan If you’ve been meaning to start exercising and haven’t quite got there yet, this beginner home workout plan is the one to start with. No gym membership. No equipment. Three days a week for eight weeks. That’s it. Calisthenics is strength training using your own bodyweight as resistance…
Most of what you’ve been told about building muscle is either outdated, exaggerated, or came from someone trying to sell you something. The actual science is considerably less complicated — and more forgiving — than the fitness industry wants you to believe. The one thing that actually drives muscle growth Mechanical tension. That’s it. When…
This 30 minute no equipment workout is three rounds of seven exercises, done on whatever floor space you have. No gym, no kit, and no jumping required if the downstairs neighbours are a consideration. The full circuit is in the table below, and the form notes for each exercise are underneath it. It works for…
I spent most of my thirties sitting at a desk. Not dramatically unfit, I was not being airlifted anywhere, but the kind of quietly, consistently unfit that office work produces if you just let it happen. Which I did, for quite a long time. I did not think there was a chance of getting fit…
Nobody tells you that the injuries slowing people down in their fifties and sixties rarely come out of nowhere. They’ve been building quietly for years — in tight hips, a weak core, and the stretching routine that got dropped somewhere around the time life got busy. Here’s what the evidence actually says, and what it…