Topic

resistance training ebooks

6 titles on resistance 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
Buy now
£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
Buy now
£4.99
Home Workouts for Busy Parents: 15-Minute Strength Circuits
A practical guide to short resistance-training circuits designed for parents with interrupted schedules, limited space, and no time for a gym. Seven complete 15-minute circuits using only body weight and household objects. Includes the Circuit Template (one pattern, never think again), the Bad-Week Floor (when you only get one session), and workarounds for nap time, after bedtime, travel, and living-room constraints.
- strength
- home
- busy-parents
- +7
Oct 19, 2026
Buy now
£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
Buy now
£4.99
Workout Log for Women: Track Strength Progress and PRs
Most women start tracking when progress stops — by then three months of useful data is already gone, because effort without a record cannot be adjusted and what cannot be adjusted stops improving. This guide is the fix: six fields, eight lifts, four kinds of personal record and a ten-minute weekly review, in a system that takes ninety seconds a set and fits on one page. The evidence it is built on is the part the industry keeps quiet — a 2020 meta-analysis across seventeen studies found women's relative upper-body strength gains significantly larger than men's, with muscle size and lower-body strength gains statistically the same, and a twelve-week study using an identical programme for both sexes found women's strength up 38.1 per cent against men's 28.0 per cent. You will still end up lighter on the bar than a man of the same training age; you will not be improving more slowly than he is, which is exactly why your log has to hold your own numbers. 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, Your Body's Calendar and the Thirty-Day Plan. Two full-body sessions a week clears the UK Chief Medical Officers' muscle-strengthening guidance; an eight-week trial found adding reps built muscle as well as adding load; effort scored in repetitions in reserve beat fixed percentages over twelve weeks. Midlife evidence read honestly: seventeen trials showing improved bone density at the lumbar spine, femoral neck and total hip, best at 70 per cent of one-repetition maximum, three sessions a week, 48 weeks or longer, alongside the 2024 UK osteoporosis guideline. Includes a printable session page, PR board and weekly review sheet, a 17-term glossary and further reading from primary sources. Not medical, physiotherapy or diagnosis advice. No apps, no supplements. Written in plain English by PracticaleBooks.com.
- workout log
- strength training for women
- progressive overload
- +5
Oct 7, 2026
Buy now
£4.99
Deload Weeks Explained: Recover and Come Back Stronger
Most deload advice is a promise: take a week off, absorb, come back stronger. The only trial designed to test that promise found the same muscle and slightly less strength than training straight through. This guide starts there, because a deload is not a magic week - it is the week you pay off the fatigue that has been quietly taxing your progress, and it is only worth doing if your own data says you are carrying some. What you get instead is a method: six weekly signals that decide when to deload, four dials to turn down with a floor you must not go below, a day-by-day script for the week, an honest ledger on food and sleep, a three-session ramp for getting back in, and a full 12-week cycle you can run this month. 41 pages. Every numbered claim was checked against a real source on the day it was written, including the unfashionable ones. Nothing in it asks you to buy a supplement, a wearable or a recovery device - in fact it explains why three of them are costing you muscle. Written for UK readers, in plain English, by PracticaleBooks.com.
- deload
- resistance training
- recovery
- +5
Oct 3, 2026
Buy now

Browse every topic Back to all ebooks

The Lunch Break Workout: Effective Training in 30 Minutes or Less

Strength Training Nutrition for Seniors: Eating for Muscle and Bone Health

Home Workouts for Busy Parents: 15-Minute Strength Circuits

Strength Training for Emotional Resilience: Building Confidence Through Iron

Workout Log for Women: Track Strength Progress and PRs

Deload Weeks Explained: Recover and Come Back Stronger