All articles (645)
Everything we have written so far, from the first day in the gym to advanced programming.
What Gyms Looked Like 100 Years Ago
What actually stood in a 1925 gym, how people trained and ate back then, and which parts of that old practice still belong in your program today.
5 min read
Seated Exercises: A Practical Program for Older Adults
A concrete seated workout for older adults: eight moves with exact sets and reps, a weekly schedule, and a clear rule for when to add weight.
5 min read
Getting Back to Training After Illness: A Week-by-Week Plan After 60
A concrete week-by-week plan for returning to the gym after illness at 60-plus: when it is safe to start, how much weight to drop, and what to watch for.
5 min read
Training with High Blood Pressure: What Works, What to Skip, and the Numbers That Matter
How to train when your blood pressure is high: concrete numbers for cardio, strength and isometrics, the mistakes that spike it, and when to call a doctor.
5 min read
Bones and vitamin D after 60: what actually works
How much vitamin D and calcium you need after 60, which exercises actually build bone, and when to ask for a DXA scan — with concrete doses, sets and reps.
5 min read
Training with arthritis: how to lift and move when joints hurt
A concrete arthritis training plan: keep pain at or below 5/10, lift twice a week, 150 minutes of cardio, and the signs that mean you see a doctor.
5 min read
Walking as a base: how much, how fast, and what to add
A practical walking plan for older adults: how many steps, what pace, how to split 150 minutes a week, and which strength and balance work to add.
5 min read
Protein After 60: How Much, When, and From What
How much protein you actually need after 60, how to spread it across meals, which foods deliver it, and the signs that mean it is time to see a doctor.
5 min read
Strength and Independence After 60: A Plan That Keeps You On Your Feet
A concrete strength plan for people over 60: three self-tests, two to three sessions a week, balance work, and how much protein you actually need daily.
5 min read
Balance and Fall Prevention: What Actually Works After 60
Three self-tests to measure your balance, specific exercises with sets and reps, a weekly schedule, and the signs that mean it is time to see a doctor.
5 min read
How to Start Training at 60: A 12-Week Plan
A concrete 12-week starting plan for training after 60: six exercises, exact sets and reps, daily protein targets, and the symptoms that mean see a doctor first.
5 min read
Training for Handball Players: Strength, Jump and a Shoulder That Lasts the Season
A concrete plan for handball players: strength, jumping, shoulder and knee protection, conditioning and food, with real sets, reps and a weekly layout.
5 min read
Strength Work and Fueling for Cyclists: What to Do Off the Bike
A concrete plan for off-bike strength work, carbohydrates per hour of riding, and saddle setup for cyclists riding five to ten hours a week.
5 min read
Strength and Conditioning for Combat Sports: A Concrete Plan
A concrete strength, conditioning and recovery plan for combat sports: sets, reps, interval formats, a weekly schedule and safe weight cutting.
5 min read
Marathon prep: what actually changes your finish time
A concrete marathon plan covering weekly mileage, three key sessions, strength work, race fuelling, tapering and pacing, with numbers you can use this week.
5 min read
How to Improve Your 5K Time: A Plan With Actual Numbers
A concrete weekly plan for the 5K: how much easy running to do, which intervals to run, what strength work matters, and how to pace the race itself.
5 min read
Dryland Strength Training for Swimmers
A concrete dryland plan for swimmers: how many sessions per week, which lifts and how many sets, how to protect your shoulders, and what to eat.
5 min read
Training for Tennis Players: The Strength, Power and Conditioning That Actually Transfers
A concrete strength, power and conditioning plan for tennis players: which lifts, how many sets and reps, plus the shoulder and elbow warning signs.
4 min read
Training for volleyball players: a higher jump and shoulders and knees that last the season
A concrete strength, plyometric and recovery plan for volleyball players: sets, weekly jump counts, shoulder and knee care, and when to see a doctor.
5 min read
Basketball Training Off the Court: Strength, Jumping and Conditioning That Shows in the Fourth Quarter
A concrete off-court plan for basketball players: sets, reps, jump work, intervals and grams of food per day, plus the pain signs that mean you see a doctor.
5 min read
Strength Training for Footballers: What to Do, How Much, and When
A concrete strength plan for footballers: exact sets and reps, how to schedule lifting around match day, and the hamstring work that actually prevents injuries.
5 min read
Doorway Pull-Up Bars: What to Check Before You Hang
How to pick and mount a doorway pull-up bar: frame measurements, real load limits, a pre-use safety test, and a set-and-rep plan with actual numbers.
5 min read
Exercise mats: the thickness, material and size that actually matter
Which mat thickness suits which training, how to pick size and material, plus cleaning rules and the signs it is time to replace it.
4 min read
Shakers and water bottles: choosing, using, and cleaning them
How to pick bottle size and material, how much fluid you actually need per kilogram and per training hour, and how to clean a shaker so it stops smelling.
5 min read