All articles (1201)
Everything we have written so far, from the first day in the gym to advanced programming.
Specialisation blocks: bringing up a muscle group that lags
A practical plan for a muscle that will not grow: how many sets to add, what to cut back, how long the block runs and how to judge it.
5 min read
Bulking and cutting for regular lifters: is it worth it?
When a recreational lifter actually needs a bulk and a cut, when staying near maintenance works better, and the numbers and timelines for both.
5 min read
The two-day rule: how a break stops becoming quitting
How one missed session stops turning into a month off: what the two-day rule asks, how much fitness you actually lose, and how to restart properly.
6 min read
What to write in a training log so it actually helps
What actually belongs in a training log, what to leave out, and how a fifteen-minute read once a month tells you which single thing to change next.
5 min read
Weekly meal prep: a system that still holds up on Friday
How to build a meal prep routine that survives past Wednesday: how much to cook, what keeps for five days, and what to do when the week falls apart.
5 min read
The 100m sprint: how to train acceleration as a recreational runner
What to do about the first 30 metres of a 100m sprint: acceleration mechanics, how many sprints per session, rest, strength work and hamstring care.
6 min read
Badminton footwork: training foot speed and direction changes
How to train the split step, braking and the lunge so you reach every corner of the court, with concrete sets, reps and a weekly plan.
5 min read
Training for hikers: how to last a full day on the hill
Concrete numbers for a full-day hike: how many hours of walking a week, which strength lifts, how to train the descent and what to eat on the trail.
5 min read
Strength training for rowers: what actually transfers to the boat
How lifting shows up in boat speed, which exercises are worth a rower's time, and how to schedule sets and reps across the training year.
6 min read
Golf training: rotation, stability and a longer drive
How to train your hips, upper back and trunk so the swing gets faster and the back stays healthy: exercises, sets, reps and a weekly plan.
5 min read
Strength training for skiers: how to prepare your knees before the season
An eight to twelve week plan to get your knees ready for ski season: the exercises, sets and reps that matter, and the warning signs worth checking.
6 min read
Mental fatigue or physical: how to tell the difference
A ten-minute test to tell tired legs from a tired head, what mental fatigue actually does to your training, and how to salvage the session anyway.
6 min read
Body image problems in men: where they come from and what helps
Why so many men dislike how they look, how it quietly distorts training and eating, and the concrete steps that actually make a difference.
6 min read
ADHD and exercise: what training actually does for focus
How exercise sharpens attention in ADHD, how long the effect really lasts, which sessions help most, and how to get yourself out the door.
5 min read
Comparing yourself at the gym: how to stop chasing other people's numbers
Why gym comparison happens, what you cannot see in somebody else's set, and how to move the measuring stick onto your own reps and week-to-week progress.
6 min read
Stairs as training after 65: a plan that actually works
How to turn the stairs in your own building into real training after 65: a starting test, an eight-week plan, safe descending and when to stop.
6 min read
Stiff shoulders after 60: mobility that restores your range
A four-part range test, a ten-minute daily routine and the strength work that keeps the gains, plus the signs a stiff shoulder needs a doctor.
6 min read
Training with osteoporosis: which exercises help and which to avoid
Which exercises actually load bone, how many sets and reps to do, what to avoid once osteoporosis is diagnosed, and when to see a doctor.
6 min read
Standing up from a chair without hands: the test and the fixes
How to measure your sit-to-stand in two minutes, why it stalls, and the exercises, sets and reps that reliably improve the score in eight weeks.
6 min read
Grip strength: what it says about your health and how to build it
What grip strength really predicts, how to test yours at home, and the carries, holds and weekly plan that build it after 60.
6 min read
Sarcopenia: how to spot muscle loss and what to do about it
How to recognise age-related muscle loss, three checks you can do at home, and the training and protein plan that actually slows it down.
7 min read
Decline bench press: technique and who it actually suits
What the decline bench press really trains, how to set it up safely, the mistakes that cost you reps, how many sets to do and when to skip it.
8 min read
Incline dumbbell press: technique, mistakes and bench angle
How to set the bench angle, press the dumbbells cleanly, fix the errors that wreck your shoulders, and see where the incline differs from flat.
7 min read
Incline barbell bench press: angle, technique and mistakes
How to set the bench angle, grip and bar path on the incline barbell press, which mistakes stall progress, and how many sets and reps to run.
9 min read