This course provides a scientific and systematic introduction to designing training programs and understanding resistance and cardio exercises in a clear and simple way, avoiding complexity or misleading information. It focuses on building a solid foundation for developing strength, increasing muscle mass, improving endurance, and organizing daily physical activity using effective, science-based methods. The course covers the principles of resistance and cardio training, rules for designing training programs, muscle group segmentation, and schedule planning, with an emphasis on injury prevention, consistency, and psychological factors affecting performance. It also offers guidance on proper behavior in gyms and respecting the training environment to ensure a safe and productive workout experience.