All articles (1201)
Everything we have written so far, from the first day in the gym to advanced programming.
Periodisation: what the evidence says about linear and block plans
How much you actually gain by splitting training into phases, where the evidence is solid, where it is thin, and what to do with it in the gym.
5 min read
Genetics and training response: why two people don't progress alike
What genetics really decides about your gym progress, which evidence is solid, which is still thin, and how to use that in your training and diet.
7 min read
Fast and slow muscle fibres: what training actually changes
Fibre type is mostly inherited, but training does shift part of it — what the evidence supports, what stays unsettled, and how to train given both.
5 min read
Training in the stretched position: what the evidence shows
What is solidly established about loading muscles at long lengths, what is only likely, and how to use it in your own training without overdoing it.
6 min read
Placebo in training: how much strength comes from expectation
How many reps and kilos actually come from believing something works, where the evidence is strong, where it runs out, and what to do with it in the gym.
6 min read
Poor appetite after 70: how to eat enough during the day
Why appetite fades with age, how much protein and energy you actually need each day, and how to space meals out when eating feels like hard work.
6 min read
Group classes for older adults: how to choose and what to ask
How to spot a group class that actually builds strength and balance after 65, the questions to ask the instructor, and when to start one-to-one instead.
6 min read
After a hip replacement: what you can do, and when
When you can walk unaided, drive, lift weights and get back to sport after a hip replacement, plus the warning signs that need a doctor.
7 min read
Seated exercises: a full strength programme from a chair
A complete chair-based programme: warm-up, eight strength exercises, conditioning and a weekly schedule, with clear rules on when to add load.
6 min read
Walking as training after 70: how fast, how long, how often
Real numbers for walking after 70: the pace that counts as training, how many minutes a week, how many days, and the warning signs worth checking.
5 min read
Hand arthritis after 70: how to hold a weight when fingers hurt
How to keep strength training after 70 when arthritic hands hurt: grip changes, kit that helps, sensible loading and a clear rule for pain.
5 min read
Dizzy when you stand up after 65: causes and what helps
Why standing up quickly makes you dizzy after 65, which medicines and habits make it worse, how to rise in stages, and the signs that need a doctor.
6 min read
Single-leg work at home: choosing kit to replace the barbell squat
How to choose a platform, weights and a balance point for split squats and step-ups at home: heights, load ratings, increments and buying mistakes.
7 min read
Back work at home without a pull-up bar: how to choose kit
How to load your pulling muscles at home with no bar: what the kit must do, which numbers matter, and what space and money it really takes.
7 min read
A five-minute home warm-up: what kit you actually need
What a five-minute warm-up at home really demands from your floor, your space and a couple of cheap props, which specs matter, and where money gets wasted.
7 min read
Choosing an adjustable bench for a flat, plus 12 exercises
What actually matters when buying an adjustable bench for a flat: load rating, angles, padding and floor space, plus the twelve exercises it adds.
7 min read
Shoulder training at home with no dumbbells: how to choose kit
How to choose equipment for shoulders without dumbbells: what bands, a loaded rucksack and a chair must offer, and how much space and money it really takes.
6 min read
One-arm press-up at home: choosing kit for six phases
What you actually need to work towards a one-arm press-up at home: which surfaces, bands and mats to buy, how much space they take and when to skip them.
7 min read
Hair shedding and brittle nails on a diet: what they mean
Why hair starts falling out about three months into a diet, why nails split, and which part of it you can actually fix with food rather than supplements.
7 min read
Training at home with a baby: what is safe in the first year
What is genuinely safe to train after birth, how to spot a diastasis or leaking, and a realistic 20-minute plan for while the baby is asleep.
6 min read
Perimenopause in your 40s: early signs and training changes
What perimenopause actually looks like in your forties, and the specific changes to strength work, impact training and protein that are worth making.
5 min read
The 1200-calorie diet: why it is too low for most women
Why 1200 calories rarely covers protein or basic needs for most women, how to work out your own intake, and what size of deficit actually holds.
5 min read
Hashimoto's and training: adjusting volume, intensity and expectations
How to set your weekly sets, intensity and rate of progress with Hashimoto's, how to handle low-energy days, and when a check-up matters more than a harder session.
5 min read
Period cramps: which exercises actually reduce the pain
What exercise really does for period cramps, how many weeks it takes before you feel a difference, and what to do on the worst day — with real numbers.
5 min read