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Start hereThe Beginner PathEight lessons that take you from never having trained to running your own program.
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How we rateEvidence grades, not vibesEvery ingredient carries an A–D evidence grade traced to human trials.
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Train

By goal

Build muscle
Lose fat
Get stronger
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By split

Full body
Push pull legs
Upper / lower
Bro split

By equipment

Dumbbells only
Barbell
Bodyweight
Kettlebell
Resistance bands

Programs

All programs
Beginner 12-week
Hypertrophy 8-week
Hyrox training plan

Exercises

All exercises →

By muscle

Chest
Back
Shoulders
Glutes
Quads
Hamstrings
Core
Arms

By equipment

Bodyweight
Dumbbell
Barbell
Cable
Machine

By pattern

Squat
Hinge
Horizontal push
Vertical pull
Carry
Anti-rotation

Nutrition

All nutrition →

Fundamentals

Calories & energy balance
Macronutrients
Protein
Meal timing
Hydration

Eat for a goal

Cutting
Bulking
Maintenance
High-protein meals

Diets & patterns

Intermittent fasting
Low carb & keto
Plant-based
Mediterranean

Supplements

All supplements →

Ingredient database

Creatine
Whey protein
Caffeine
Beta-alanine
Omega-3
Vitamin D

By goal

Muscle growth
Endurance
Recovery & sleep
Joint health

Recovery

All recovery →

Stretch library

All stretches
Hips & hip flexors
Lower back
Hamstrings
Shoulders & neck

Recover better

Sleep & performance
Muscle soreness
Deloads & rest days
Mobility routines

Pain & injury

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Knee pain
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Calculators

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Dr. Amara Osei

Medical Reviewer

Dr. Amara Osei

MDSports Medicine

Amara is a sports medicine physician who reviews Ignite's health, injury and supplement content for clinical accuracy.

Train with evidence, not folklore.

Independent, evidence-graded fitness content. Every supplement grade and recommendation is set before any commercial consideration —our advertising disclosure.

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