Training guide
Most people's bench press rises quickly for a few months, then slows. That's normal: in trials of trained men, the bench rose more slowly than the squat or the deadlift, and strength gains slow for everyone after the first year or two.
What keeps it moving is well tested: bench 2 or 3 times a week, lift heavy sets that stop short of failure, add weight in small steps, and change one thing at a time when it stalls. Assistance moves such as close-grip and pin presses are sensible extras, but no trial has shown they raise the bench more than extra bench sets do.
This guide covers how often to bench, how heavy and how many sets, how to progress once the beginner gains end, the set-up that adds kilos, the sticking point, assistance moves, how fast to expect progress, and the warning signs, including a torn pec. For learning the lift itself, see our bench press guide.
Most of your bench sets should be heavy: about 3 to 6 reps, 2 or 3 hard sets a session, with the bench first. That's the strength recipe of the American College of Sports Medicine (ACSM), drawn from 137 reviews, and heavy, multi-set training 3 times a week ranked first in an analysis of 178 studies.
About 5 to 10 hard bench sets a week covers most of the benefit (our editorial reading of the trials). Benching more often helps mainly because it adds sets: trained men gained the same on 3 or 6 sessions a week when their weekly sets were matched.
Going to failure added nothing for strength across 15 studies, and in 64 trained men, bench sets ended well before failure built the same strength as sets taken much further.
Add reps, then 1 to 2.5 kg. When that stalls, a heavy day and a lighter day, or reps that change through the week, keep trained lifters moving.
Close-grip, paused and pin presses train parts of the lift, but none has a training trial showing it raises the bench more than extra bench sets. Adding arm exercises didn't add arm strength to pressing and pulling in two trials.
In trained men, upper-body strength rose 4 to 6% in 6 weeks against 18 to 22% for the legs, and gains slow for everyone after the first year or two. Compare yourself with yourself.
Strength gains are largest on the exact lift you train: across 43 studies, gains on the trained lift were more than double the carry-over to untrained tests. People improve most on the equipment they train with, and in 38 untrained people, practising the one-rep max test alone raised it as much as 8 weeks of hard sets, though only the hard sets built muscle. That's why the bench itself stays at the centre of any plan to raise it.
When a heavy bench fails, it usually stalls a little way off the chest, in the slowest part of the lift, called the sticking region. A 1989 analysis found it isn't caused by muscles switching off. A review found that partial and isometric training build strength mostly within about 10 to 20 degrees of the position you train.
In 6 weeks, trained men's benches rose about 8 kg against about 17 kg for the squat and 20 kg for the deadlift. Single sets 1 to 3 times a week raised trained men's bench by about 8 kg over 8 to 12 weeks, against about 17 kg for the squat. Small fractional plates help it keep moving, as our bench guide suggests.
In 14,690 gym members training once a week, strength rose about 30 to 50% in the first year and levelled off after 1 to 2 years. Over 21 weeks, men new to lifting gained about 21% against 4% in strength athletes. In 1,897 competitive powerlifters, totals kept rising slowly for years, and the strongest men gained about half as fast as the rest.
Women gained relatively more upper-body strength than men across 17 studies. Arm length, chest depth, grip width and arch all change how far the bar travels. Tables that rate your bench as a multiple of your body weight don't scale fairly with size, a study of 101,898 powerlifters found, so compare yourself with yourself.
In 178 studies of 5,097 people (45% women), heavy multi-set training 3 times a week ranked first for strength. Across 28 studies, heavy and moderate loads raised one-rep max more than light loads, and in 21 studies light loads built similar muscle but less one-rep max. The ACSM's 2026 overview found strength rose most with at least 80% of your best, a full range, 2 to 3 sets, the lift early in the session and at least 2 sessions a week.
In 67 studies, more weekly sets brought more strength, but the extra gain shrank sooner than it did for muscle size. In 9 studies of 223 men, 5 to 9 or 10 or more weekly sets of an exercise built a little more strength than 5 or fewer. In 34 trained men, 1, 3 or 5 sets per exercise 3 times a week built the same bench strength over 8 weeks.
In 22 studies, more sessions a week brought more strength, but not when weekly sets were the same. In trained men with sets matched, 3 or 6 sessions a week gave the same bench gains (7.8 against 8.8 kg in 6 weeks), and similar upper-body gains (4 against 6%) in a second trial.
Across 15 studies, training to failure added nothing for strength, and stopping short did better when volume wasn't matched. Strength gains were similar across a wide range of reps left in reserve, and in 64 trained men, ending bench sets anywhere from the first slowed rep to a 50% slowdown built the same strength over 8 weeks.
In 23 studies, more than 2 minutes' rest suited trained lifters' strength, and 60 to 120 seconds was enough for beginners. In 21 trained men, 3-minute rests built more bench strength than 1-minute rests.
Periodised training raised one-rep max a little more than unvaried training in 18 studies, and in 35 studies with matched volume, changing the reps through the week beat a steady climb, with the benefit seen in trained lifters but not in untrained ones. In 18 college powerlifters, a week ordered muscle, power, then strength raised the bench more than the reverse order. But the ACSM's 2026 overview found no consistent benefit, so any gain is small.
Setting the weight on the day by how hard sets feel, or by bar speed, gave strength gains similar to fixed percentages in 21 trained men and in two reviews of 6 studies each. One analysis of 27 trials ranked bands and chains and two on-the-day methods above fixed percentages for squat strength, and a 2026 review found bands and chains added a little maximal strength over weeks of training. The reviews disagree, so these are options for experienced lifters, not essentials.
Medium and wide grips lifted 5.8 to 11.1% more than a narrow grip in 12 competitive bench pressers, and one-rep maxes were 109.8, 108.9 and 103.7 kg with wide, medium and narrow grips in 14 trained men. In a computer model of 10 lifters, grips under 1.5 times shoulder width cut the load on the joint at the outer end of the collarbone, and a review lists grips wider than that among the suggested causes of shoulder injury.
In 15 highly trained lifters, the arched one-rep max was 4.2 kg higher, though the likely range ran from no difference to 8.4 kg; in 11 powerlifters there was no difference (115.9 against 115.7 kg). In 20 experienced lifters at moderate weights, the arched style used the lats more and the flat style put 8% more load on the shoulder.
In 113 adults, touch-and-go one-rep maxes were about 8% higher than presses started from the chest. Competition benches are paused: the International Powerlifting Federation (IPF) requires the bar held still on the chest until the referee says "Press".
In 24 men doing a one-rep max bench, a braced, held breath or packing in extra air got the bar through the sticking region faster, a plain held breath didn't help, and breathing in on the way up lowered the weight they lifted.
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Across 16 studies, full-range training built more strength than partial range, and in 50 trained men, full-range bench pressing beat two-thirds and one-third ranges over 10 weeks.
In 16 trained men, 4 weeks of heavier-than-maximum partial bench presses on boards raised the one-rep max as much as full-range training. Partial training builds strength mostly near the range you train, so it adds to full benching rather than replacing it.
In three small trials, push-ups raised bench strength as much as bench pressing did: 23 men over 4 weeks, 30 trained students with banded push-ups over 5 weeks, and 18 men over 8 weeks.
No assistance move, from the close-grip bench to the pin press, has a training trial showing it raises the bench. Adding arm exercises to pressing and pulling didn't add arm strength in 20 trained men or 29 untrained men. In a lab study of 27 trained people, the close-grip bench lifted less than the normal grip but moved the bar faster.
Bench on 2 or 3 days a week. The ACSM found strength rose most with at least 2 sessions a week, and powerlifters typically bench 3 times a week. If you can only bench twice, add a set to each session instead (our suggestion).
Most bench sets should be heavy: 3 to 6 reps, which for most people means at least about 80% of your best (our editorial range). Stop each heavy set 1 to 3 reps short of failure, as our intermediate workouts do: that's 1 to 3 RIR (reps in reserve: how many more reps you could have done). Beginners keep to 2 or 3. People misjudge the reps they have left by about one, so film a set now and then.
On a second bench day, do 3 sets of 6 to 10 with a lighter weight. Our beginner strength programme's lighter day is 3 sets of 8 at about 85 to 90% of the heavy day's weight.
About 5 to 10 hard bench sets a week, counting close variations such as close-grip and paused benches, covers most of the benefit (our editorial reading of the trials). Powerlifters keep improving on about 3 to 6 heavy sets a week of 1 to 5 reps above 80% of their best.
Rest 2 to 3 minutes between sets, and 3 to 5 once they're heavy, as our beginner strength programme does. If your reps drop by more than 2 or 3 from one set to the next, rest longer, as our rest guide suggests.
Do the bench first in the session: across 11 studies, strength in big lifts rose more when they came first.
You don't need to test your maximum to get stronger. In the powerlifting studies, a heavy single on its own did less than a single followed by 2 or 3 back-off sets at about 80% of its weight. One-rep max tests are reliable if you do test, but you can track your best set of 3 to 5 or estimate your maximum from a set of reps with our one-rep max calculator.
While you can add weight every session, do it: 1 to 2.5 kg a session when every set is clean and the last set ends at least 1 rep short, as in our beginner strength programme. That's within the ACSM's steps of 2 to 10%.
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Miss reps, and repeat the weight next session. Fail a weight two sessions in a row, try once more; fail again, take about 10% off and build back up (our beginner strength programme's editorial rules). Check your sleep and food too.
After a second reset, move to weekly progress: a heavy day of 3 sets of 5, adding weight each week, and a lighter day of 3 sets of 8 at about 85 to 90% of the heavy weight, as our beginner strength programme does.
Pick a range, such as 3 sets of 4 to 6. Add reps until every set reaches the top, then add 1 to 2.5 kg and start again at the bottom. Adding reps and adding weight built similar strength in 43 trained people and in 39 beginners.
For trained lifters, one way to vary the week is a heavy day (3 to 5 reps), a speed day (fast sets of 3 with a lighter weight) and a muscle day (8 to 10 reps): our example, not a tested plan. Changing the reps through the week beat a steady climb in trained lifters in one analysis, and ordering the week muscle, power, then strength raised the bench more in 18 powerlifters.
Every 6 to 8 weeks, or sooner if your lifts drop two sessions in a row and you feel run down, take a lighter week: the same lifts, about half the sets, stopping 4 or more reps short (our plans' deload note). In 39 trained people, a week off cost some lower-body strength, so a lighter week usually beats a week off. Strength athletes report deloads of about 6 days every 5 to 6 weeks.
Grip about 1 to 1.5 times the width of your shoulders, so your forearms are upright with the bar on your chest, as our bench guide teaches. Wider grips lift a little more, but much past 1.5 times loads the shoulder more. Competition grips can be no wider than 81 cm between the forefingers.
Pull your shoulder blades back and down, and keep them there. In the shoulder model, pulling them back with a moderate grip cut the load on the rotator cuff.
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A small arch in your upper back is allowed in competition if your head, shoulders and buttocks stay on the bench, and it may add a few kilos. If arching hurts your back, bench flatter.
Keep your feet flat and press them into the floor to stay stable. No trial has tested leg drive, as our bench guide notes.
On heavy reps, healthy, experienced lifters often take a breath and brace before lowering, then breathe out once past the hardest part, one rep at a time, as our breathing guide explains. With high blood pressure, heart disease, glaucoma or a hernia, or in pregnancy, breathe out through every press and keep the weights moderate.
Touch-and-go lets you lift about 8% more; a pause removes the bounce and is the competition style. If you compete, train mostly with a 1-second pause, as our powerlifting workout does; otherwise either works (our suggestion).
Our editorial summary of the technique in our bench press guide, with the IPF's pause rule. Never bench heavy alone without safety arms or a spotter.
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The movement on the figure: Barbell bench press
Add paused benches: 3 sets of 3 to 5 with a 1 to 2 second pause on your chest (our editorial starting point), and practise a braced breath. No training trial has tested paused benches for raising the bench.
Add pin presses from just below where you stall. The pin press page's dose is 3 to 5 sets of 3 to 5 after lighter warm-up sets, stopping 1 or 2 reps short, which is our editorial starting point. Partial presses build strength mostly near the range you train.
Add close-grip bench presses, 3 sets of 6 to 8 stopping 2 reps short, or pin presses set higher (our editorial starting points), with some triceps work.
Partial work adds to full-range benching; it doesn't replace it. Full-range training built the full lift best in trials.
None of these has a training trial showing it raises the bench, so every dose here is our editorial starting point. Pick 1 to 3 per bench day.
Powerlifters report 1 to 3 assistance moves per lift, for about 6 to 10 reps, stopping 1 to 3 reps short. Keep them easier than your main bench sets.
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Triceps pushdowns, 3 sets of 10 to 15, or skull crushers, 3 sets of 10 to 12 (our editorial starting points, as in our push day and arm workouts). Extra arm work didn't add arm strength to pressing and pulling in two trials, so think of it as muscle and balance work.
Standing overhead presses, 3 sets of 6 to 10, rows, 3 sets of 6 to 10, and face pulls, 2 sets of 15 (our editorial starting points, as in our push and pull days), to keep pressing and pulling balanced. Dips, 2 sets of 6 to 10, if your shoulders are happy with them.
Feet-elevated push-ups, 3 sets of about 5 to 15 (our editorial range). Push-ups built bench strength as well as benching in three small trials.
They make the bar heavier as it rises. They're optional for experienced lifters, with a spotter and safety arms, and the evidence for them is mixed (see above).
Start with the bench press and the paused powerlifting bench, then add close variations and triceps, shoulder and upper-back work, using each move's guide for its technique.
3D demoBarbell bench pressIntermediate · A barbell + A bench or box
3D demoPowerlifting bench pressIntermediate · A barbell + A bench or box
3D demoClose-grip barbell bench pressIntermediate · A barbell + A bench or box
3D demoPin pressIntermediate · A barbell + A bench or box
3D demoBarbell floor pressIntermediate · A barbell
3D demoDumbbell floor pressIntermediate · A dumbbell
3D demoIncline dumbbell pressIntermediate · A dumbbell + A bench or box
3D demoStanding overhead pressIntermediate · A barbell + A dumbbell
3D demoParallel bar dipAdvanced · Pull-up bar
3D demoTriceps pushdownBeginner · A cable machine
3D demoDumbbell skull crusher (lying triceps extension)Intermediate · A dumbbell + A bench or box
3D demoBent-over barbell rowAdvanced · A barbell
3D demoFace pullIntermediate · A band
3D demoFeet-elevated push-upAdvanced · A bench or boxOur bench press strength workout is a heavy bench day for lifters past the beginner stage; pair it with a lighter bench day such as barbell strength workout A or the push day workout. The technique workout suits a reset after a break.
A heavy bench press session for lifters past the beginner stage: heavy sets of 3 to 5, close-grip presses, rows, pushdowns and face pulls.
60 minIntermediate9 movesA band, A barbellBarbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.
40 minBeginner6 movesA band, A barbellA push day workout for chest, shoulders and triceps: bench press, overhead press, incline dumbbell press, lateral raises and pushdowns.
55 minIntermediate10 movesA band, A barbellA gym upper body workout for chest, back, shoulders and arms: bench press, rows, presses, pulldowns, raises, curls and pushdowns.
50 minIntermediate13 movesA band, A barbellA gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.
45 minIntermediate7 movesA band, A barbellA 75-minute beginner session for the three powerlifting lifts: squats to depth, paused bench presses and deadlifts in sets of 5, then rows and trunk work.
75 minBeginner12 movesCardio machine, A wallA 30-minute practice session for the bench press: shoulder blade work, push-ups and dumbbell presses, then the empty bar with the safety arms set.
30 minBeginner7 movesA band, A dumbbellA 90-minute meet rehearsal: a general warm-up, then a warm-up ladder to one opener in the squat, bench press and deadlift, taken to the referee's commands.
90 minIntermediate10 movesCardio machine, A wallThe beginner strength programme adds weight every session, then moves to weekly progress when you stall.
A 12-week beginner barbell program: squat every session, alternate bench and row with press and deadlift, and add weight each time until it stalls.
3 training days50 minBeginner6 days a weekA 6-day push/pull/legs plan for experienced lifters: two push, two pull and two leg days, with sets, reps, rest and lighter weeks.
6 training days55 minAdvanced4 days a weekA 4-day upper/lower split: two upper body and two lower body gym days, each muscle trained twice a week, with sets, reps and progression.
4 training days50 minIntermediateIn trained men, benches rose about 8 kg in 6 weeks, and single sets 1 to 3 times a week raised them by about 8 kg over 8 to 12 weeks.
Strength rose about 30 to 50% in the first year of once-a-week training and levelled off after 1 to 2 years. Competitive powerlifters kept improving slowly for years, the strongest more slowly than the rest.
These are averages, mostly from young, trained men. Your pace depends on your training age, sleep, food and stress, and progress comes in steps rather than a straight line, so judge it over 4 to 8 weeks rather than session to session (our suggestion).
Aim for about 1.6 g of protein per kg of body weight a day, as our plans suggest. In 49 trials, protein supplements added about 2.5 kg to one-rep max gains, with no more benefit beyond about 1.6 g per kg. Food can cover it; a shake is a convenience.
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Strength still rose in trials where people ate less than they needed, though their muscle gain stalled.
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Sleep loss cut physical performance, strength included, by about 7.6% on average across 69 publications.
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In 23 studies of adults under 50, creatine with training added about 4.4 kg of upper-body strength; the gain was significant in men but not in women. It's optional, and if you have kidney disease, ask your doctor first, as our plans say.
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An ache at the outer end of the collarbone in people who bench heavy can be distal clavicle osteolysis, often called weightlifter's shoulder. In 8 studies of 483 patients, bench pressing was the activity in about half, and frequent heavy loading was the suggested risk; in one study, 56% of lifters with it benched more than 1.5 times their body weight, against 6% without it. Most recovered without surgery. If it aches, bench heavy once a week, narrow your grip and see our shoulder pain guide (our suggestion).
In 365 reported pec tears, about half happened during weight training, and in 104 surgical repairs, all were in men, with an average age of 36.5. Across 384 injuries, early repair gave better function than delayed repair, which is why a pop at the front of the armpit needs a same-day check.
Pain up to 5 out of 10 that has settled by your next session is usually fine to train through, as our shoulder pain when bench pressing guide explains; it covers grip changes and a staged return to heavy pressing.
For chest pain that feels tight or like squeezing, spreads to your arms, neck or jaw, or comes with feeling sweaty, sick, light-headed or short of breath; severe difficulty breathing; or if someone faints while exercising. Don't drive yourself to A&E. During any session, stop for chest pain or pressure, unusual breathlessness, dizziness or fainting.
A sudden, extremely painful headache while lifting or straining, especially with a stiff neck, being sick, sensitivity to light, fainting, confusion, or drooping, weakness or slurred speech. The NHS says a bleed on the brain may be more likely when lifting something heavy.
After the bar comes down on you or your shoulder slips during a press, your shoulder looks out of place or has changed shape, or you can't move your arm. Don't drive yourself, and don't try to put it back in yourself.
A pop or tearing at the front of the armpit or chest during a lift, a dip or a tackle, followed by bruising into the chest or upper arm, a change in the shape of the chest or armpit (a thinner or lost armpit fold, or a chest or nipple that looks uneven), or weakness pushing. Don't wait for it to settle: it can be a torn pec tendon, and repairs done within about 6 weeks did better than later ones.
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For sudden or very bad shoulder pain, an arm you can't move, a shoulder that's changed shape or is badly swollen, pins and needles that don't go away, no feeling in the arm, an arm that's hot or cold to touch, or severe pain in both shoulders. In the US, contact your doctor or urgent care.
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For a headache brought on or made worse by exercise, coughing, sneezing or bending down. Stop heavy lifting until it's been checked (our suggestion).
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If shoulder pain is getting worse or hasn't improved after 2 weeks, or an ache on top of the shoulder at the end of the collarbone hasn't settled after a few weeks of lighter pressing: ask about weightlifter's shoulder.
If your blood pressure is uncontrolled, or you have heart disease or chest pain when you're active, a pacemaker or defibrillator, diabetic eye disease, glaucoma, a hernia, recent eye or tummy surgery, or you're pregnant. With readings of 180/100 or higher, Blood Pressure UK says to speak to your doctor or nurse before starting any new activity, and at 200/110 or higher, not to start.
The American Heart Association (AHA) says people with controlled high blood pressure can do strength training with proper breathing, while Blood Pressure UK's booklet lists weightlifting as not good for blood pressure. Heavy lifts raise blood pressure a lot for a few seconds, more with a held breath. Our blood pressure guide follows the AHA: moderate weights, breathing out on every lift, and no maximal lifts until it's controlled and you've had advice.
The NHS says you can keep up strength training at a gym if you already do it, but not to start a new vigorous activity, and Tommy's says pregnancy isn't the time to try lifting your heaviest weights. Later in pregnancy, avoid lying flat on your back for more than a few minutes, so move to an incline bench.
Heavy sets stopped short of failure build strength without weekly maxing, and in powerlifters a heavy single on its own did less than a single followed by back-off sets. Test now and then if you like, and estimate your maximum from a set of reps in between.
Failure added nothing for strength across 15 studies, strength gains were similar across a wide range of reps in reserve, and bench sets ended well before failure built the same strength in 64 trained men.
They do, mostly near the range you train: heavy partial bench presses raised the one-rep max as much as full-range training over 4 weeks in 16 trained men. But full-range training builds more full-range strength, so use partials on top of full benching, not instead of it.
A moderate arch is allowed in competition with your head, shoulders and buttocks on the bench. In 20 experienced lifters, the flat style put 8% more load on the shoulder than the arched style. We found no study linking a moderate arch to back injury; if arching hurts your back, bench flatter.
More sessions help mainly by adding sets: with weekly sets matched, trained men gained the same on 3 or 6 sessions a week.
In three small trials, push-ups raised bench strength as much as bench pressing did.
No trial has measured it, as our bench guide notes. Feet flat and pressing into the floor is part of a stable set-up.
Extra arm work didn't add arm strength to pressing and pulling in two trials, and strength is most specific to the lift you practise. Assistance moves help muscle, balance and weak spots; they don't replace the bench.
Bench 2 or 3 times a week, mostly heavy sets of 3 to 6 that stop 1 to 3 reps short of failure, and add weight in small steps of 1 to 2.5 kg. That's the strength recipe of the American College of Sports Medicine's 2026 overview. No programme can honestly promise a number: in 6-week trials, trained men added about 8 kg.
Two or three times a week suits most people. Benching more often helps mainly because it adds sets: trained men gained the same on 3 or 6 sessions a week when their weekly sets matched. If you can only bench twice, add a set to each session.
Mostly sets of 3 to 6 on a heavy day, 2 or 3 hard sets a session, and about 5 to 10 hard bench sets a week including close variations. A lighter day of 3 sets of 8 helps too. More sets help, but the extra strength from each one shrinks.
Often because the bench is the slowest lift to rise once beginner gains end, and sometimes because of too few sets, poor sleep or too little food. Follow the stall rules, then change one thing for 4 to 8 weeks: a heavier rep range, a variation or another session. In trained men, upper-body strength rose 4 to 6% in 6 weeks against 18 to 22% for the legs.
If the bar slows just off your chest, add paused benches and practise a braced breath; if it stalls higher, add pin presses set at that height or close-grip presses. Partial work builds strength mostly near the range you train, so keep full-range benching as the base.
Close-grip and paused benches, pin presses, triceps work and rows are sensible choices: 1 to 3 of them, for about 6 to 10 reps. The evidence is thin: none has a trial showing it raises the bench more than extra bench sets, and extra arm exercises added nothing to arm strength from pressing in two trials.
A moderate arch is allowed in competition and may add a few kilos by shortening the range: 4.2 kg in one study, none in another. In experienced lifters, the arched style put slightly less load on the shoulder. If arching hurts your back, bench flatter.
About 1 to 1.5 times the width of your shoulders, so your forearms are upright with the bar on your chest. Wider grips lift a little more, but grips much past 1.5 times load the shoulder more. Competition grips must be no wider than 81 cm between the forefingers.
Yes, to a point: in three small trials, push-ups raised bench strength as much as bench pressing. Use harder push-ups, such as feet-elevated ones, for sets of about 5 to 15. To get good at the bench itself you'll need to practise it, because strength is specific to the lift you train.
No. Stopping sets well before failure built the same bench strength in 64 trained men, and failure added nothing across 15 studies. One-rep max tests are reliable if you want to test now and then, but our one-rep max calculator can estimate your maximum from a set of reps instead.
Only with safety arms or pins set just below your chest at the bottom of the press; never bench a heavy bar alone without them. No rack? Use dumbbells, which you can lower and tip out to the sides.
There's no health standard, and tables based on multiples of body weight don't scale fairly with body size, a study of 101,898 powerlifters found. Compare yourself with yourself: steady progress with good reps is what matters. Our bench press guide covers this in more detail.
Exercise education, not a personal prescription, and clinical review of these guides is pending. Check with a GP before starting hard training if you have a heart condition, chest pain, dizziness or breathlessness when active, and stop for sharp or increasing pain. Health disclaimer.
