Training is the stimulus that drives adaptation. To get stronger, build muscle, or improve endurance, you need the right dose of volume, intensity, and recovery. This overview covers the principles that apply whether you lift weights, do martial arts, or train for a sport.
Periodization means planning your training in blocks (e.g. base, build, peak) so you progress without burning out. Volume (sets × reps × load) and intensity (how heavy or hard) need to be balanced: more volume usually means slightly lower intensity, and vice versa. Recovery between sessions is when adaptation happens—enough rest and sleep are non-negotiable.
Prioritise compound movements (squat, hinge, push, pull) for efficiency. Use progressive overload: gradually increase load, reps, or sets over time. Deload when needed (e.g. every 4–6 weeks) to manage fatigue. The sub-articles below go deeper into each topic; you can add the latest evidence and your own material there.