Getting started

Before you head into the weights room, you need to select a training programme to keep you safe and accountable. There are three 12-week programmes in this book, designed for a range of abilities. Complete the simple fitness assessment below to help you pick the level that’s most suitable for you.

Assess your fitness

Before beginning your 12-week Get Strong programme, use this timed bodyweight test to assess your current strength and endurance. The results tell you which of the three programme levels to follow.

Time yourself

Perform the exercises back to back as quickly as you can for the specified number of reps. Use a stopwatch to record how long it takes you to complete the sequence. Don’t stop the timer until you’ve completed the last 5 burpees.

• ▸   15 push-ups
• ▸   15 squats
• ▸   15 burpees
• ▸   10 push-ups
• ▸   10 squats
• ▸   10 burpees
• ▸   5 push-ups
• ▸   5 squats
• ▸   5 burpees

Total time .................................................

Push-up

Start in a high plank position. Keep your hips in line with your heels and shoulders. Bend your elbows to lower your chest towards the floor until your elbows are bent to 90 degrees. Then straighten your arms. That is one rep.

Squat

Stand with your feet hip-width apart. Push your hips back until your thighs are parallel to the floor. Then push through your heels and extend your legs to return to standing. That is one rep.

Burpee

1 Place your feet hip-width apart, crouch down, and place your hands on the floor in front of your toes. Jump your feet back to a high plank position, then immediately jump forwards to the crouched position.

2 Quickly jump off the floor and reach your hands towards the ceiling. That is one rep.

Identify your programme

After completing the timed assessment, identify the programme that matches your results. Start your training at that level.

Total time OVER 6 MINS

Level 1

For those new to the gym or out of practice

▸

Build a foundation for more advanced strength training

▸

Focus on proper movement patterns

▸

Begin with your bodyweight or a low resistance on exercises until you are accustomed to the movement patterns

▸

Start working with a barbell during the last programme phase

Total time 4–6 MINS

Level 2

For those who already have baseline fitness abilities

▸

Build on Level 1 movement patterns

▸

Challenge yourself with weights heavier than you’ve used before

▸

Begin working with a barbell straight away

Total time UNDER 4 MINS

Level 3

For those who feel extremely confident in the gym and have experience using a barbell

▸

Improve your strong foundation of cardio endurance

▸

Follow the programme exactly to bring focused structure for efficient results

▸

Push yourself through the intense and fun workouts