Here’s the thing, I live in a social media bubble where I surround myself with women lifting weights, getting strong and generally being freaking badass human beings. Yet when I walk into most gyms, this isn’t exactly what I’m seeing.

Elevate your conditioning with well-designed circuits. Far too many routines throw together exercises haphazardly, creating unbalanced fatigue and overwhelming recovery demands. It's about strategic selection and smart planning—ensuring each session builds you up without burning you out.

It's a common misconception that exercise must be long to be effective. This usually aligns with the notion that exercise is all about calories burned.

In a recent study, researchers looked at the effect of Low Energy Availability (LEA) on muscle protein synthesis in trained females. LEA arises when the energy intake doesn't suffice to cover the energy demands from physical exercise and basal physiological operations.

Fat loss and weight loss are terms often used interchangeably but mean very different things because the overall weight of the human body is complex.

At the start of a new strength training program, you might have anything from 12-34 exercises across all days in a week.

When squatting the shin needs to travel forward. The further forward the shin can go, the further the thigh bone (femur) can travel with it.

When strength training it's often stated that you should progress with load or volume. What is volume and is it more than just adding a rep to an exercise?

The "deadlift" is a loaded hip hinge, but it's worth pointing out that it's not a pure hinge like an RDL. Instead, the knees should bend, which is a mini squat pattern in the exercise.

Prior to 2017, every personal trainer knew that to build muscle, you needed to train between 8-12 reps.

Tempo is a challenging topic which means I can't show you a tonne of research supporting tempos as a valuable way to progress an exercise.

The benefits of strength training come from having force placed on your body, which is then adapted to.

First, can I state that being overrated doesn’t mean bad or worthless, however my answer might rile up some people.

On the one hand, there are a lot of people that swear by but there's very little research to support the benefits of cool-down stretching.

Acknowledge that training is a stimulus, and by adapting to the stimulus, we recover, improve and become more efficient at dealing with the demands of training.

I'm a big fan of warm-up sets, they are a great way to “prime” your body ready to lift weights. But, how many you do will depend on the various things.

I've had this question asked a few times by clients, and I see many coaches saying you should not squeeze your glutes at the top and that it's "pointless" to do so. I'm afraid I have to disagree because context is always key.

We know that physical activity uses energy, so it's a logical conclusion that whichever activity uses the most energy is the best one for fat loss.

As much as the mechanisms for hypertrophy (mechanical tension, molecular signalling and muscle protein synthesis) are the same between the sexes, there are some unique differences.

Neutral Spine refers to the natural curves of the spine including a slight kyphotic curve to the upper back, with curves in the opposite direction.