Training Essentials

Whether you’re brand new to working out or have been lifting for years, mastering the essentials of training is key to real, lasting results. This page breaks down a simple but powerful workout structure, explains how to build strength and burn fat over time, and shows you real examples you can follow — no fluff, no gimmicks. Just the tools you need to get stronger, leaner, and more confident.

 

Progressive Overload
Progressive Overload is the #1 rule of muscle growth.

It means consistently making your workouts harder by:

  • Adding more weight
  • Doing more reps
  • Increasing sets
  • Decreasing rest time

The goal: force your body to adapt and grow stronger!

 

Cardio for Fat Loss

Screenshot of Nike Run Club cardio tracking displaying time, distance, and pace.

Cardio burns calories and boosts heart health — but it works best with proper diet and lifting.

🔥 Use steady-state cardio (walking, biking, jogging) for endurance
⚡ Use HIIT (high-intensity interval training) for fat burning + time efficiency

Start with 2–3 cardio sessions per week, 20–30 minutes.

You can either run outdoors and track your sessions using an app like Nike Run Club, or do indoor cardio using treadmills, stairmasters, or other gym machines.

 

The Push, Pull, Legs Split
The Push, Pull, Legs (PPL) split is a workout routine that divides training based on movement patterns and muscle groups:

🟥 Push Day – Chest, Shoulders, Triceps
Exercises: Bench Press, Overhead Press, Tricep Dips

Push Day GIF: Performing bench press with controlled form for chest, shoulder, and tricep development
Here is a visual example of me performing a bench press — the gold standard Push Day exercise for building upper body pressing strength.

🟦 Pull Day – Back, Biceps
Exercises: Pull-Ups, Rows, Curls

Pull Day GIF: Performing pull-ups to target back and biceps.
Here is a visual example of me doing pull-ups — a classic Pull Day movement that targets the back and biceps with bodyweight resistance.

🟩 Leg Day – Quads, Hamstrings, Glutes, Calves
Exercises: Leg Press, Squats, RDLs, Lunges, Calf Raises

GIF of leg press machine being used during Leg Day to build lower body strength.
Here is a visual example of me using the leg press machine — a fundamental Leg Day movement that targets the quads, glutes, and hamstrings.

This routine allows for balanced recovery while targeting each major muscle group multiple times per week for optimal strength and muscle preservation!