The Version You Can Do Without Buying Anything
A first month with no equipment and no gym: what you already own, four weeks of sessions built from time rather than kit, and the two things to buy later.
Category
The First Step
What Counts When You're Starting From Zero
Walking counts. So does the ten minutes to the station. The ten-minute minimum was dropped from the guidelines in 2018, and here is the rule that replaced it.
Pick One Thing: A Decision Table for What to Start With
Eight starting options compared on what they cost to try once, how many steps stand between the sofa and the session, and what rules each one out.
Walk First: Why the Gym Is the Wrong First Move for Most People
Walking for a month before you join anything costs nothing, tests the slot that a membership assumes you already have, and tells you what to buy when you do.
Twenty Minutes Counts: The Smallest Session That Still Does Something
Twenty minutes three times a week is 52 hours a year — more than the hour session you keep meaning to do. The arithmetic, and what fits inside 20 minutes.
The First Step: What to Do in Week One When You Haven't Moved in Years
A week-one plan for someone who has not exercised in years: four short sessions, the five things that will stop you, and what counts as the week working.