Hello and welcome to Zoe Recap, where each week we find the best bits from one of our podcast episodes to help you improve your health.

Today we're talking about strength. Building muscle doesn't have to mean lifting heavy weights in a fancy gym.

In fact, you can do it from the comfort of your own living room. No expensive memberships, no extra long workouts, no excuses.

To prove it, I asked human performance expert, Professor Andy Galpin, to design an at-home

strength session for someone who's never lifted a weight before.

It's quick, cheap, and a sure- far way to add years to your health span.

If you're new to strength training, this episode is the perfect place to start.

I'd like to paint a picture that this is my sister that we're helping to guide.

And my sister has got into running recently.

So she's got a lot more serious about her exercise, but she's not doing any weight. She's never done any weight. She's never done weights from the day she was born as far I'm aware until today. And so it's like it's really alien. And I'm hoping she's going to listen to this and be like, you know, Andy, not only were you really convincing, but now you're going to paint, you know,

me this picture of how it's something that I can do. And by the way, you know, she's like working full time and she has young kids. She definitely doesn't have the time. If I say, you've got to go to this Jim, which is quite a long way from her house, like that's probably not going to happen.

What should she be doing?

All right.

My first question is, and this is exactly how I program and coach, by the way. gym, which is quite a long way from her house. Like, that's probably not going to happen. What should she be doing? All right.

My first question is, and this is exactly how I program and coach, by the way. How many days a week do I have? I think she'd say, well, how many do I really need to, like, get some real benefit? No, no, it's not the question. The question is, how many do you have? Oh, how many get two?

Two, great.

I want to know the restriction.

Okay.

I'm not

going to force you in a situation that's going to fail. Coaching mistake 101, trying to put them into the perfect program, not the program that's right for them right now. I'm not going to do that. If you said the answer was one, I'm going to go on one. I'm going to get success with one. And then you're going to buy in and I'm going to go let me get you to two you think that was good watch what can

happen if I get you to two days a week if I'm going to get success with one and then you're going to buy in and I'm going to go, let me get you to two. You think that was good?

Watch what can happen if I get you to two days a week.

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