Ready to get stronger?
Whether you know exactly what you want or are still working it out, we help you decide on a goal and get there. It is for complete beginners and experienced lifters alike: free guides to start with, and custom programs and training when you want more.
NASM certified · English / Italian · Free to start
days a week of muscle-strengthening is what the WHO recommends for adults.
SourceWorld Health Organization (2020), Guidelines on physical activity and sedentary behaviour.
Learn it, work it out, keep track of it.
Everything here is free to start: guides to read, tools that do the maths for you, and templates you fill in and reuse.
Guides
Short PDFs you can read, print and keep. Each one explains a single topic in plain English, with sources.
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Tools
Small calculators and planners that run in your browser, like the vegan meal planner. Enter a few details and get an answer.
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Templates
Trackers and checklists you fill in and keep using, such as a workout tracker. They are coming soon.
Browse templates →Why strength training is worth your time
Mood, sleep, healthy ageing, bones and everyday capability, with sources.
Read why → The pathGet started: pick your starting point
Start with a free 20-minute online consultation, or choose a review, a custom program or training in Berlin.
See the options →In their own words.
After years of training without making progress, I finally broke through the plateau and started moving forward with a structured plan and support from Teo. I improved both my strength and physique at the same time.
Before starting my personal training journey with Teo, I was already working out regularly. However, it wasn’t until I began working with him that I truly understood the importance of having a clear structure and a personalized training program tailored to my individual goals and needs.
From the very beginning, Teo helped me identify what I really wanted to achieve. Throughout the entire process, he not only guided and supported me but also gave me the knowledge and tools to understand how to reach my goals effectively and sustainably.
I have tried many times to get into fitness, with different formats and different people, and I have always struggled. Right away, Teo helped me feel comfortable with the level I am at and gave me confidence in improving gradually. He knew how and what info to provide at every stage of my fitness journey, and I am still finding value in our sessions one year later! I am absolutely hooked! Not only am I more lean, but I’ve gained significant strength, confidence in the gym, and have seen the benefits roll over in other areas of my life with stress management, discipline, and pushing beyond boundaries.
Personal experiences. Individual results vary.
Three things that keep people from starting.
MythStrength training is only for bodybuilders.
FactIt is for anyone who wants to feel capable. Mood, sleep, bones and everyday strength are all part of it, and the look tends to follow.
MythYou need to train six days a week.
FactTwo full-body sessions a week is a real start. The WHO minimum is muscle-strengthening on 2 or more days.
MythYou have to be fit before you start.
FactYou start where you are. The first weeks are for learning the movements, not for proving anything.
What’s your strength starting point?
A few quick questions about your experience, your body, your week and your goals. You get your starting point, two focus areas, a suggested four-week starting approach built around your time and equipment, and the guide that fits.
Learn more about fitness and wellness.
How to start strength training: what matters now and what can wait
The few things that matter in your first months, the things you can safely leave for later, and a simple way to begin without a gym membership or a perfect plan.
6 min read · Read →
Beyond the gym: what helps your strength training pay off
Sleep, alcohol, protein, creatine, hydration and the basics around them. What has evidence behind it, how much it matters, and what you can safely ignore.
6 min read · Read →Quick answers
Do I need a gym?
No. Bands, a few dumbbells or your bodyweight are enough to start. A gym adds options, but the principles matter more than the equipment.
Is this safe for me?
Strength training is for almost everyone, and technique is what keeps it safe. If you have an injury, a health condition or pain that is sharp or getting worse, talk to a doctor or physiotherapist first.
Is this medical advice?
No. Everything here is general education. It is not a diagnosis or a personal program.
Why are the guides free?
Because good basics should not be gated. We would love you to join the list, and we may offer paid materials later, but the starter guides stay free.
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