The AI Workout Routine Blog
Long-form guides on lifting, nutrition, recovery and training for your situation — every article written by Anna and cross-checked against the plan pages it links to.
Nutrition
How Much Protein Do You Actually Need to Build Muscle?
The 1.6–2.2 g/kg rule, why more isn't always better, and how to hit the number without drinking three shakes a day.
By Anna · October 2026 · 8 min read
Age & stages
A Workout Routine for Men and Women Over 50
Four days a week, joint-friendly progressions, and the exact reason recovery becomes the limiting factor after fifty.
By Anna · October 2026 · 9 min read
Recovery
Deload Week: What It Is and When You Actually Need One
Every six to eight weeks, drop the weight to 60% for seven days. Here's why that week builds more muscle than the four around it.
By Anna · October 2026 · 7 min read
Technique
How to Barbell Squat: Cues That Fix 90% of Bad Reps
Brace, break at the hips, knees track over toes, depth to parallel. The five cues I use with every new client.
By Anna · October 2026 · 9 min read
Beginners
A Beginner Workout Routine if You Are Overweight and New
No burpees, no jumping, no gym. Three 25-minute sessions a week that build the habit before they build the muscle.
By Anna · October 2026 · 8 min read
More guides are added every couple of weeks. If there's a topic you'd like covered, email Anna.