Lifting guides
Short, practical guides to the parts of lifting that confuse new and returning lifters: what the bar weighs, how to load it, and the numbers behind a training program. Each one answers the question first and explains after.
They pair with the free calculators, and with the SigmaGains app, which does the maths for you while you train.
How much does a barbell weigh?
Olympic, women's, EZ, trap and Smith machine bar weights.
How to load a barbell
Plates per side, the right order and loading safely.
Progressive overload
How to keep adding weight and reps, with an example.
How long to rest between sets
Rest times by goal, the research, and a timer.
Deload week
When to take an easier week, and how.
First time at the gym
What to bring, what to do and a first workout.
Log it in SigmaGains
SigmaGains is a free workout tracker: log sets in a tap, get the plates worked out for you, see your estimated max climb and catch plateaus early. No ads, no subscription, and no account needed to start.
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