Training Week: A week of training that fits around a life

The Training Week takes what you have, two to six days and a gym, a kettlebell or nothing, and builds a week that follows the principles of the Form department: strength twice, slow endurance three times, mobility daily, hard efforts rarely. It tells you what to do on each day and how to make next month harder than this one.

The plan is a template, not a prescription. It is built for healthy men who want to be strong and durable rather than to compete. If you have an injury or a condition, take the plan to a physiotherapist or a doctor before you start. The Form articles explain each session in detail.

Questions we get asked

Two days is really enough?

Two full-body strength sessions a week maintain and build muscle for most men over thirty. The tool adds walking on the other days, which is not optional.

Where is the high intensity?

One short hard session a week appears once you train four days or more. Below that, the strength sessions provide the intensity and the endurance should stay slow.

How do I progress?

Add weight to the bar when you complete every repetition; add ten minutes to the long endurance session every fortnight; repeat the week for eight weeks, then take an easier one.

Read on

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