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Strength Training Cheatsheets

One-page quick reference sheets on strength training. Clear, practical exercise help when you need it.

Beginner

Bodyweight Exercise ReferenceCheatsheet

Push-ups, squats, lunges, planks, and rows — proper form, regressions, and progressions for each.

Beginner

What the core actually is, why crunches alone don't work, and exercises that build functional core strength.

Beginner

How to get a full workout without a gym: equipment options, space requirements, and effective routines.

Beginner

The fundamental principle behind all fitness gains — adding small amounts of stress over time.

Beginner

Sets, reps, rest, RPE, tempo — how to decode the notation used in training programs.

Beginner

1–5 for strength, 6–12 for muscle, 15+ for endurance — how to choose reps and sets based on your goal.

Beginner

The minimum effective dose for a beginner: frequency, duration, intensity, and how to avoid burnout.

Beginner

The big compound movements, how to start lifting safely, and a simple 3-day beginner program.

Beginner

What to measure, how often, and which metrics actually predict long-term success.

Beginner

Cardio, strength, flexibility, and balance — what each type does and how to combine them in a weekly plan.

Beginner

The difference between yoga styles, how flexibility training works, and a daily stretching routine.