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Sources

Every number in your plan comes from one of these rules. A coach rule is our own and is labelled so.

  1. Strength: 2 to 3 sets per exercise, 2 or more sessions a week, full range of motion. Muscle growth: 10 or more sets per muscle a week.
    ACSM Position Stand 2026, Currier et al., MSSE 58(4):851-872 pmc.ncbi.nlm.nih.gov
  2. Add load when the target reps are beaten on 2 sessions in a row (double progression).
    ACSM 2011, Garber et al., quantity and quality of exercise pubmed.ncbi.nlm.nih.gov
  3. 150 to 300 minutes of moderate activity a week, and muscle strengthening on 2 or more days.
    WHO guidelines on physical activity and sedentary behaviour, 2020 www.who.int
  4. About 7,000 steps a day; health gains flatten between 5,000 and 7,000.
    Ding et al. 2025, Lancet Public Health www.thelancet.com
  5. Add 1,000 steps a day each week from your own baseline.
    Coach rule: no single source.
  6. Adults need 7 or more hours of sleep a night.
    AASM and SRS consensus, Watson et al. 2015, JCSM link.springer.com
  7. Protein 1.6 g per kg a day (gains level off near 1.62); 1.4 to 2.0, the upper end while eating less.
    Morton et al. 2018, BJSM meta-analysis pubmed.ncbi.nlm.nih.gov
  8. 1.4 to 2.0 g of protein per kg a day for people who train.
    ISSN position stand: protein and exercise, 2017 pmc.ncbi.nlm.nih.gov
  9. Lose 0.5 to 1.0% of body weight a week at most.
    Helms et al. 2014, JISSN jissn.biomedcentral.com
  10. Energy estimate: Mifflin-St Jeor equation times an activity factor.
    Mifflin et al. 1990, Am J Clin Nutr (PubMed 2305711) pubmed.ncbi.nlm.nih.gov
  11. Never below 1,200 kcal a day (women) or 1,500 (men); a deficit of at most 500 kcal a day.
    NHLBI practical guide to obesity in adults www.nhlbi.nih.gov
  12. Diets of 1,200 to 1,500 kcal (women) and 1,500 to 1,800 kcal (men) for weight loss.
    AHA/ACC/TOS 2013 guideline, Circulation www.ahajournals.org
  13. Never below 800 kcal a day without medical supervision.
    NICE CG189, very-low-calorie diets ncbi.nlm.nih.gov
  14. Cut the week's sets by 30% after 2 nights under 6 hours of sleep, soreness of 4 or 5 on 2 days, or a pain report.
    Coach rule: no single source.
  15. Current activity, known heart, metabolic or kidney disease, and symptoms decide whether to see a doctor first.
    ACSM 2015 preparticipation screening, Riebe et al. pubmed.ncbi.nlm.nih.gov
  16. The eating questions are modelled on the SCOFF questionnaire.
    Morgan et al. 1999, BMJ www.bmj.com
  17. Exercise in pregnancy and after birth starts after a check with your doctor or midwife.
    ACOG Committee Opinion 804, 2020 www.acog.org
  18. Estimated one-rep max: weight x (1 + reps / 30), for sets of 12 reps or fewer.
    Coach rule: no single source.
  19. The full official PAR-Q+ health questionnaire is free to use.
    PAR-Q+ Collaboration eparmedx.com

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