Blog
Articles about training, nutrition and recovery.
DOMS: why you ache two days after training, and what to do
Delayed soreness is a sign you did something new, not a sign you did something wrong — with one exception worth knowing.
How to set your first SMART fitness goal
"Getting in shape" is not a goal, it is a wish. Here is how to turn it into something you can actually check.
Mobility or flexibility: why you need both
They are not synonyms. One is how far a joint can be moved; the other is how far you can move it under control.
A quick hydration guide for people who train
A two per cent drop in body water measurably lowers performance. The fix is unglamorous and cheap.
Progressive overload: the one principle behind steady gains
If the training stops getting harder, the body stops changing. There are more ways to add difficulty than adding weight.
Cardio or strength training for fat loss?
The honest answer is that the question is wrong — and the combination beats either one on its own.
Why sleep is the most underrated recovery tool
You can get the training and the food right and still stall. Sleep is usually the part nobody audits.
How much protein do you actually need?
Between the marketing and the gym myths, the real number is simpler than it looks — and it depends on your body weight and your goal.
A beginner's guide to your first session at the gym
What to wear, how to warm up and which exercises to pick — everything worth knowing before you walk in the first time.