Free Fitness Resources
Free fitness resources for training, nutrition, mobility, and habits. Sign up to unlock the full library.
Free fitness resources
Free fitness resources for training, nutrition, mobility, and habits. If you want structure without guesswork, start here. These guides are built to be practical, easy to follow, and actually usable with a busy schedule.
Not sure where to start? Pick one area below and run it for two weeks. If you have injuries, pain, or a complicated training history, start with the mobility and habits sections, then build from there.
Training guides
- Simple hypertrophy workouts you can repeat
- Progress tracking that keeps you honest
- Form cues that clean up common mistakes
- Warm-up and setup notes for the main lifts
These training guides are for people who want to walk into the gym and know exactly what to do. You will get a clear plan, a way to measure progress, and a simple structure that makes consistency easier.
If you want a ready-to-run plan with the same principles, see the Programs page.
Nutrition guides
- Protein-first setup that fits real life
- Meal prep strategies for busy weeks
- Portion guidelines you can repeat
- Basic supplement and hydration notes
Nutrition should support your training, not become a second job. These guides help you build a routine you can stick to. The focus is consistency, not perfection.
If you want a trusted baseline for food quality, this is a good reference: Harvard Healthy Eating Plate.
Mobility routines
- Quick joint prep before training
- Hip, ankle, shoulder, and T-spine focus
- Simple sequences for tight, desk-bound bodies
- Recovery work that helps you train more often
Mobility should be rooted in making training feel better and keeping movement clean. These routines are short and designed to work alongside strength training.
Want more coaching context each week? Check Aesthetic Unlocked.
Habits and lifestyle
- Simple tracking that does not overwhelm you
- Sleep and recovery basics
- Weekly planning for training consistency
- Stress management routines you will actually use
Most people do not struggle because they lack information. They struggle because their routine is not built to survive real life. This section helps you tighten up the basics so progress becomes repeatable.
If you want hands-on direction, start with Start Here.
How to use these free fitness resources
Keep it simple. Choose one training guide and run it as written. Track your sets, reps, and loads. If your numbers are moving up and your form is solid, you are doing it right.
Pair that with one nutrition change you can repeat. For most people, that is consistent protein, a basic meal structure, and enough water. Then add mobility as needed, especially if certain lifts feel restricted or uncomfortable.
If you hit a plateau, feel pain, or cannot stay consistent, that is usually a sign you need a tighter plan based on your history. That is what our consult is for. We use it to place you in the right level of support.
Start here