The Science of Exercise
Read the Introduction and two full sections free. 52 pages total — the rest covers strength, endurance, and longevity protocols, locked until purchase.
Updated June 2026
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The 7 Non-Negotiables
Why this guide exists — and how to use it
Your First 8 Weeks
A practical guide for people who have never trained before
Why Most People Exercise Wrong
The numbers that reframe everything
Understanding Adaptation
How exercise actually works — the mechanisms that matter
Resistance Training
The complete framework for muscle and strength
Training Fundamentals
Warm-up, pain versus soreness, and progress tracking
Training Across the Lifespan — and Beyond
The same principles apply — the application changes
Training Considerations for Female Athletes
Menstrual cycle, injury risk, recovery, and fat loss — in one place
Body Composition & Fat Loss
What the evidence actually shows
Recovery
Adaptation happens between sessions, not during them
Cardiovascular Training
Zone 2, VO2 max, and what actually matters
Flexibility, Mobility & Longevity
The most underserved topic in evidence-based fitness
Training Without a Gym
Following this guide with dumbbells, bands, or bodyweight only
Weekly Templates
Putting it all together at different time commitments
Making It Stick
The science of adherence — what nobody else covers
References & Endnotes
Key sources behind this guide — searchable at pubmed.ncbi.nlm.nih.gov
Key Terms
Concise definitions for terms used throughout this guide
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52 pages covering strength, endurance, and longevity — specific rep ranges, Zone 2 targets, weekly programme structures, recovery guidance, and a full 8-week beginner plan.
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