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strength training ebooks

12 titles on strength training - each one a self-contained guide you can download and put to work today.

£4.99
The Lunch Break Workout: Effective Training in 30 Minutes or Less
This guide argues against its own title, and that is the point. A 30-minute lunch session is real â€” it improves strength, interrupts sitting and changes how the rest of the day feels â€” but the post-meal blood-sugar claim is weaker at lunch than at breakfast, the minimum effective dose is smaller than 30 minutes, and a session does not replace a sedentary rest of the day. The evidence is sound: 2026 dose-response meta-regression (67 studies, 2,058 participants) shows diminishing returns; 2026 split-volume trial (45 men, 8 weeks) shows no detectable strength loss from splitting; 2026 umbrella review (21 RCTs, 921 participants) shows VO2max improves; 2026 circuit-rest study shows shorter rest = higher cardiovascular load, longer rest = more metabolic stress; 2026 meta-analysis shows postprandial exercise is strongest after breakfast and non-significant at dinner. The Template, Four Blocks, 12-week Week ladder, Lunch Timing chapter, and 2-minute Bad-Week Floor are included. Every claim carries its limitation printed beside it.
- lunch break workout
- 30 minute workout
- short workout
- +9
Oct 20, 2026
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£4.99
Strength Training Nutrition for Seniors: Eating for Muscle and Bone Health
A practical guide to building stronger muscles and bones through nutrition and strength training. This evidence-based guide shows exactly what to eat and how to exercise to build stronger muscles and bones, prevent age-related decline, and stay mobile and independent.
- strength training
- nutrition
- seniors
- +9
Oct 20, 2026
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£4.99
The GLP-1 Support Guide: Strength Training and Nutrition While on Medication
Evidence-based strategies for maintaining strength, muscle mass, and nutritional balance while taking GLP-1 receptor agonists (e.g., semaglutide, tirzepatide). This guide provides practical advice on resistance training, protein intake, meal timing, recovery, and lifestyle adjustments — with a sample meal plan, common challenges with solutions, and clear safety notes for anyone on medication.
- glp-1
- strength-training
- nutrition
- +5
Oct 18, 2026
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£4.99
Functional Strength Training for Desk Workers: Fix Your Posture and Build Power
A practical guide to undo the damage from sitting all day. This guide explains what sitting does to your body, why stretching alone isn't enough, and how functional strength training can restore your posture and build lasting power. It covers the five key movement patterns (hip hinge/deadlifts, rows, squats, farmer carries, and core stability), a sample weekly routine, desk-friendly movement snacks, and progression guidance. Perfect for desk workers who want to fix their posture and build functional strength without needing a gym.
- strength training
- desk workers
- posture
- +4
Oct 17, 2026
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£4.99
Strength Training Log for Seniors: Track Your Progress Safely
A practical system for seniors to track strength training progress, monitor recovery, and exercise with confidence. Six fields, four personal record types, and a weekly review framework designed for adults over 50 who want to stay strong and independent. Includes a printable session page, PR board, and weekly review worksheets, a 17-term glossary and further reading from primary sources. The evidence it is built on is read honestly — bone density, muscle mass, and balance all respond to progressive resistance training well into later life, with the UK Chief Medical Officers recommending strengthening activity on at least two days a week. Ten chapters, named frameworks throughout: The Three Records, The Six Fields, The Movement Menu, The Session and the Week, The Overload Ladder, The Effort Column, The Four PRs, The Weekly Review, The Senior Calendar, and The Thirty-Day Plan. Not medical, physiotherapy or diagnosis advice. No apps, no supplements. Written in plain English by PracticaleBooks.com.
- senior fitness
- strength training
- balance
- +7
Oct 15, 2026
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£4.99
The Mind-Body Workout: Yoga and Strength for Emotional Resilience
A practical guide to building emotional resilience through yoga and strength training. Learn gentle yoga practices and strength exercises that work together to help you navigate life's challenges with calm and confidence. No gym membership or equipment needed to start - use bands, a chair, or just your bodyweight. Includes a two-day-a-week programme, progression rules, and a simple tracking system to build real, measurable confidence over time.
- mind-body workout
- yoga
- strength training
- +7
Oct 14, 2026
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£4.99
Strength Training Log for Seniors
A 12-week progressive strength training programme designed specifically for adults over 60. Builds safety, builds strength, and tracks progress with a simple log. Includes warm-up routines, bodyweight and light resistance exercises, and weekly reflections to keep you accountable. Ideal for beginners and those returning to training after a break.
- strength training
- seniors
- over 60
- +3
Oct 10, 2026
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£4.99
The 10-Minute Workout Plan: Micro-Workouts for Busy Professionals
The first two chapters of this book argue against its own title. That is the point.Ten-minute workouts are the most over-claimed thing in fitness. A 2026 umbrella review of twenty-one systematic reviews looked for the evidence behind the usual promises and, after removing trials that had been counted three times, found only four independent groups had ever measured the headline claim. Twenty-one reviews of four studies. The pooled effect on post-meal blood sugar was minus 0.127, with a confidence interval running from minus 1.111 to plus 0.857 - a range covering everything from a large benefit to a moderate harm.Body composition is worse than unpromised: across 21 randomised trials and 921 participants, aerobic fitness improved substantially, body fat showed an effect in the wrong direction, and cholesterol did not move. And in a twelve-week trial that was actually completed, 69 adults with type 2 diabetes doing four one-minute vigorous bouts a day moved nothing that was measured - except nineteen more sit-to-stands.So the book is built on what holds. Splitting your training volume across the day cost no strength in a randomised trial and made people measurably happier. Small doses are real, and the historical minimum effective dose was 1,000 calories a week for six months - not ten minutes a day. And personalised motivational messages do nothing at all for adherence, while missing twice is what ends a programme, which is why there is a two-minute floor.Inside: the Template, one session in four fixed slots; the Four Blocks, for the chair, the working day, the floor and the hotel; the Week, the dose built up over twelve weeks; the Bad-Week Floor; and the stop list. 48 pages. Not medical advice, and not a treatment.
- micro-workouts
- 10 minute workout
- busy professionals
- +9
Oct 9, 2026
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£4.99
Mobility for Desk Workers: Daily Routines to Undo Sitting Damage
The first two chapters of this book argue against its own title. That is the point.Most guides about sitting repeat four claims. This one tests them, and three do not survive. Sitting is not the new smoking: 190 excess deaths per 100,000 people a year against more than 2,000 from heavy smoking. Standing is not better than sitting: a meta-analysis of objectively measured desk work found no significantly less back pain from standing (p = 0.36). And cutting sitting time did not change health: 38 minutes a day across 3,169 people, with no physical or psychological outcome improving. Even the desk fails - sit-stand desks sat 85% of the workday across two months of monitoring.So the book is built on what does hold. The dose is two to three minutes of lower-limb movement every twenty to thirty minutes. Resistance has to be in the break, not just walking. And a ratio decided in advance beats one chosen in the moment: a fixed 30:15 schedule beat a self-selected one on pain, stress, concentration and adherence.Inside: the Five-Move Reset, a four-minute desk break; the Hour Ledger, a twenty-minute audit of your longest unbroken block; the Four Gates, an evening protocol for hips, spine, ankles and neck; a fixed-ratio plan; a four-week installation schedule; and the red flags that mean you should stop stretching and speak to someone. Every claim carries its own limitation, printed next to it.41 pages. Not medical advice, and not a treatment.
- mobility
- desk workers
- sedentary behaviour
- +7
Oct 9, 2026
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£4.99
Strength Training for Emotional Resilience: Building Confidence Through Iron
Aerobic exercise still beats lifting for depression, and the exercise treatment NICE recommends is supervised moderate-intensity aerobic work in a group of eight, not a barbell. In the largest network meta-analysis ever run on exercise and depression - 218 studies, 14,170 people - walking or jogging came first at g -0.62, yoga second at -0.55, and strength training third at -0.49. Only one of those studies met the strictest quality criteria, and the reviewers rated their confidence in the strength training finding as very low. This guide opens with the three findings that make lifting look bad, then makes the case that actually holds. What it has behind it is real: strength training and yoga have the best drop-out record of any exercise compared, so if you have abandoned three fitness regimes already this is the one that lasts. Resistance training is the standout for self-esteem, where aerobic was not, and effects were proportional to how hard the work was. The Chief Medical Officers' guidelines, updated 10 July 2026, now say strength work should be considered as important as the famous 150 minutes of cardio, yet only 45 per cent of adults in England train twice a week. Ten chapters, ten named frameworks: the Five Ropes, the Starter Five, the Ladder of Load and the Proof Log. Every figure checked against the Chief Medical Officers, Noetel in the BMJ, Munro in the British Journal of Sports Medicine, NICE NG222 and Sport England on the day of publication. No membership, no supplement and no coach needed.
- strength training
- resistance training
- confidence
- +7
Oct 8, 2026
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£4.99
Foam Rolling for Recovery: The Complete Guide to Self-Myofascial Release
The evidence says foam rolling is a recovery tool, not a performance tool - and in the better trials, more rolling produced worse output. Women doing knee extensions after rolling completed significantly fewer repetitions than the control group, and the longer they rolled, the worse the result. Another trial found rolling reduced vertical jump height, and that five minutes of it reduced it more than one minute did. The claim that it breaks up adhesions does not survive contact with the data either: rolling one calf measurably reduced pain in the opposite calf, which was never touched. So what does it actually do? It briefly raises your pain tolerance, which buys a window in which a muscle tolerates more movement than it did a minute earlier. That window is worth having. It is not a treatment. This guide gives you the dose - ninety seconds per muscle is the evidence-based minimum and under forty-five seconds is wasted time - the technique, three follow-along protocols, a four-week progression for the only durable gain there is, and a safety list taken from a formal consensus of 37 experts rather than folklore. Ten chapters, ten named frameworks, and a printable Fifteen-Minute Card. Every figure checked against the peer-reviewed reviews, the Health and Safety Executive and the Office for National Statistics on the day of publication. No app, no class, no equipment to buy.
- foam rolling
- self-myofascial release
- muscle soreness
- +9
Oct 7, 2026
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£4.99
Building Bigger Biceps After 40
A 15-page, evidence-based training programme for men over 40 who haven't trained in years. Two sessions a week, ten weekly sets, and an honest expectation of what you will actually gain.
- fitness
- biceps
- strength training
- +2
Sep 28, 2026
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