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Straight answers on deloads, circuits, rest times and progression, plus free workout timers you can use right in your browser.
Timers
TimersFree online circuit timerA free circuit training timer that runs in your browser. Add your exercises, set work, rest and rounds, and it calls out every change with sound. No app, no sign-up.TimersFree Tabata timerA free online Tabata timer set to 20 seconds on and 10 seconds off for 8 rounds, with sound cues and a get-ready countdown. Change the times for any HIIT workout.
Recovery
RecoveryWhat is a deload?A deload is a planned week of easier training that lets fatigue fade so you keep getting stronger. What it is, why it works, and the signs you need one.RecoveryHow to deloadFour proven ways to run a deload week, with exact numbers for sets, reps and weight, plus how to pick the right one for your program and get back to heavy training.
Circuits
CircuitsWhat is a circuit workout?A circuit is a set of exercises done back to back with little rest, repeated for rounds. How circuit training works, what it's good for, and how it compares.CircuitsHow to run a circuit workoutHow to set up and run a circuit workout: choosing exercises, setting work and rest times, and progressing each week. Includes four sample circuits.
Programming
ProgrammingWhat is progressive overload?Progressive overload means doing a little more over time so you keep adapting. The five ways to apply it, how fast to progress, and what to do when you stall.ProgrammingHow long should you rest between sets?How long to rest between sets for strength, muscle growth and endurance, with simple rest times for each and why resting too little can cost you progress.ProgrammingHow to choose a workout programHow to pick a strength program that fits your experience, schedule and goals, with proven options from StrongLifts 5x5 and GZCLP to 5/3/1 and PHUL.