Fitness guides
Straight answers to the questions everyone types into Google: workout plans, tracking, progression, consistency. No fluff, just what works.
- Programs4 min read
Personalized Workout Plan App: Get a Plan Built for You
How a personalized workout plan app builds a training plan around your goal, schedule and equipment, and why it beats generic PDF programs.
- Coaching5 min read
Fitness Coach App: What It Does & If It's Worth It
What a fitness coach app really does, how it compares to a human trainer on cost and personalization, and how to spot a real coach vs a simple tracker.
- Programs5 min read
Beginner Gym Workout Plan: Start Simple, Get Strong
A simple beginner gym workout plan: 3 full-body sessions a week, 5 exercises, clear progression, plus how to walk into the gym without the anxiety.
- Tracking5 min read
How to Track Workouts: Build a Log That Drives Progress
Learn how to track workouts the right way: what to log, paper vs apps, and how to read your data, plus a free unlimited workout tracker in fitleo.
- Progress6 min read
Progressive Overload: The Complete Guide to Real Gains
What progressive overload really means, the levers ranked, how fast to progress, and how to break a plateau when the weights stop moving.
- Progress5 min read
How Many Days a Week Should You Work Out?
How many days a week should you work out? For most people, 3–4 is the sweet spot. The honest answer by goal, plus full body vs split.
- Programs6 min read
Home Workout Plan No Equipment: Build Muscle Anywhere
A complete home workout plan with no equipment: the movements that cover everything, a 3-day weekly plan, and how to keep progressing without weights.
- Coaching6 min read
How to Stay Consistent With Working Out: A Real System
How to stay consistent with working out: ditch motivation as fuel, shrink your plan, track wins and never miss twice. A system that survives real life.
- Standards and data5 min read
Average Bench Press: Standards by Level (Men & Women)
What's the average bench press? Honest standards by level for men and women, in bodyweight ratios, plus the factors that move the number and how to progress.
- Standards and data5 min read
Average Squat Weight: Standards by Level (Men & Women)
What's the average squat weight? Honest standards by level for men and women, in bodyweight ratios, plus why depth matters and how to add kilos to the bar.
- Standards and data6 min read
Average Deadlift: Standards by Level (Men & Women)
What's the average deadlift weight? Prudent standards by level for men and women, in body weight ratios, plus the factors that change everything.
- Progress7 min read
How Long Does It Take to Build Muscle? Honest Timeline
How long does it take to build muscle? First visible changes around months 2–3, results others notice at 6+. The honest month-by-month timeline.
- Standards and data5 min read
How Many Calories Does Lifting Weights Burn?
How many calories does lifting weights burn? Honest estimates land around 200–500 per hour. The afterburn effect, lifting vs cardio, and what to track instead.
- Progress6 min read
How Long Should You Rest Between Sets?
How long to rest between sets? 2–4 min for strength, 1.5–3 min for muscle growth, 30–90 s for circuits. Why the 60-second rule is a myth.
