Train smart
Strength training is half the equation — food is the other half. Smaklig plans weekly menus that match your training frequency, protein targets (1.6–2.0 g/kg for beginners per Morton et al. 2018), and Swedish gym context (Friskis & Svettis, SATS, home gym). NNR 2023 + Livsmedelsverket as baseline.
3 sessions
Per week is optimal for beginners. Research: 2–3 days/week yields equivalent muscle gain to 4–5 for untrained individuals.
RPE 7–9
Training intensity for hypertrophy (Rate of Perceived Exertion: 1–3 reps left in the tank).
4–8 wks
Between deload weeks — drop volume 30–50%, keep intensity relatively high.
Guides and recipes
2 articles tested and optimized for Swedish stores.
Periodisation in Strength Training: Linear, DUP or Block?
Linear progression, DUP, and block periodisation explained. How to choose the right method for your goal. Helms 2014, RPE, and the Swedish seasonal cycle with vitamin D.
Beginner Training Guide: 3-Day Program Home & Gym
3-day training for beginners – at home or the gym. How much protein you need, which exercises deliver results, and what to eat around your workouts. Based on NNR 2023.
Frequently asked questions
- How often should a beginner train?
- 3 sessions per week is optimal. This gives sufficient stimulus for muscle and strength development while allowing 1–2 rest days between sessions for recovery. Research shows 2–3 days/week yields equivalent results to 4–5 days for untrained individuals.
- What food works around training?
- Pre-workout 1–2 hours before: carbs (energy) + protein (protection). For example: kvarg + berries, or oatmeal porridge. Post-workout within 2 hours: 30–40 g protein + carbs. Swedish sources: kvarg (17 g protein/100 g), eggs, chicken, lentils. Smaklig times meals around your schedule.
- Do I need periodisation as a beginner?
- Not complex periodisation — linear progression works for the first 6–12 months. Increase 1–2.5% per week on big compound lifts (squat, deadlift, bench press). When progression stalls: introduce variation (DUP or block periodisation, per Helms et al. 2014).
- Can I train at home without a gym membership?
- Yes. Bodyweight exercises (push-ups, squats, lunges, planks) cover the first 3–6 months. For progression: dumbbells (15–20 kg sets go far), resistance bands, or a pull-up bar. A gym offers more variety long-term — pick what you'll actually do consistently.
Ready to get started?
Smaklig plans your weekly menu automatically based on your goals, allergies and store campaigns.
Plan my training nutrition