I'm a trainer. I do strength training with dumbbells myself, and for a few years now I've been showing on Instagram (@joanasi40) how to do it at home: no gym, no machines, just a bench or something stable to lean on. I live in Spain, and that's where I film my workouts, cook and answer your messages.
What I love most is explaining. Not “do 12 reps”, but: where your hips go in a stiff-leg deadlift, why your elbows don't flare out when you press, how to tell a set is really done. Once you understand what a move is for, you stop being scared of the weight and start adding to it.
I don't have a quick trick for you, and I won't promise results in two weeks. I built my fitness one workout at a time, adding a kilo here and there, keeping an eye on my protein and sleep. It's not a secret method. It's the basics, done regularly, for a long time, with a plan you can actually stick to.
How I work
- Four workouts a week, each with a warm-up, rep ranges and space to log your result.
- Sets close to your limit, but not past it: RIR 1-3, and when your technique slips, the set is over.
- Double progression: reps first, then weight, in small steps.
- Food you can actually cook on a weekday, with a shopping list and without counting every gram.
What you won't find here
I'm not a doctor or a dietitian, and I don't pretend to be. The content on this site is general and educational. If you have a health condition, take medication, are pregnant or are coming back after an injury, talk to a professional about your training and food. I say so plainly on the Health information page, because I'd rather say too much than too little.
I train · I test · I share
Day to day, you'll find me on Instagram: @joanasi40.
