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Beginner

How to Start Strength Training: A 30-Day Beginner Plan

A practical, evidence-based guide to your first month in the gym — covering form, frequency, progression, and recovery.

Niraj Kumar·May 12, 2026· 1 min

Nutrition

How Much Protein Do You Actually Need? An Indian Diet Guide

Weight Loss

Five Fat Loss Myths That Are Wasting Your Time

Workouts

The Complete Push Pull Legs Guide for Intermediate Lifters

Home Workouts

The 20-Minute Home Workout That Actually Builds Strength

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Beginner

30-Day Fat Loss

A structured month of strength, cardio, and nutrition for measurable fat loss.

30 days 1,200+ joined

Intermediate

Push Pull Legs

The classic six-day split for serious hypertrophy gains.

12 weeks 1,200+ joined

Beginner

Beginner Gym Plan

Your first eight weeks under the bar — built for confidence and consistency.

8 weeks 1,200+ joined

All levels

Home Workout Plan

Real strength gains without a gym. Bodyweight and dumbbell progressions.

6 weeks 1,200+ joined

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Healthy weight by height.

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Resting metabolic rate.

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Total daily energy.

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Optimal daily protein.

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Daily hydration target.

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Estimate your max lift.

Transformation Stories

Real people. Real consistency.

No filters, no shortcuts. Just structured training and patience.

I tried every shortcut. The boring stuff — strength training, protein, sleep — is what finally worked.

Aarav, 28

Bengaluru · Lost 14 kg in 6 months

The beginner running plan got me from 0 km to 21 km in five months without a single injury.

Priya, 32

Mumbai · Ran her first half marathon

PPL felt intimidating until I read the guide. Twelve weeks in and the numbers don't lie.

Rohit, 25

Delhi · Added 10 kg to his bench press

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