Muscle hypertrophy, or muscle growth, is a primary goal for many individuals engaged in resistance training. Recent research has provided new insights into how the proximity to failure during resistance training sets can significantly impact muscle hypertrophy. A study published in Sports Medicine (2024) explored this relationship in depth, revealing that training closer to failure…
Intermittent fasting (IF) is rapidly becoming a popular dietary strategy among fitness professionals and their clients. This approach, characterised by alternating periods of fasting and eating, can be tailored to various fitness goals, including weight loss, muscle gain, and endurance training. A comprehensive review by Rawan Diab et al. (2024) highlights the significant benefits of…
Depression is a pervasive mental health condition, often characterised by persistent low mood, anhedonia (the inability to experience pleasure), fatigue, and cognitive impairments. These symptoms can severely impact an individual’s quality of life, affecting their ability to work, maintain relationships, and engage in daily activities. Traditional treatments for depression, such as selective serotonin reuptake inhibitors…
The Clean is a compound weightlifting exercise that involves lifting a barbell from the floor to the shoulders in one smooth and powerful movement. It is a staple in Olympic weightlifting and is performed in two stages: the first pull (from the floor to the knees) and the second pull (from the knees to the…
As the population ages, maintaining bone health becomes increasingly critical. Osteoporosis and related fractures present significant challenges, impacting mobility and quality of life. Resistance training has emerged as a powerful intervention to combat age-related declines in bone mineral density (BMD). This article will explore the optimisation of resistance training protocols for bone health, the role…
Vitamin D is essential for maintaining healthy bones, supporting immune function, and regulating mood. Even in countries that have a year-round sunny climate, vitamin D deficiency is surprisingly common among their populations. This article explores three critical aspects: the role of diet in maintaining vitamin D levels, guidelines for maximising sun exposure, and the paradox…
Type 2 diabetes is a chronic condition characterised by insulin resistance and elevated blood sugar levels. Managing this condition effectively is crucial to prevent complications such as cardiovascular disease, neuropathy, and nephropathy. Exercise is a well-established method to improve glycaemic control in individuals with type 2 diabetes. Recent research from Brigham and Women’s Hospital has…
Attracting and retaining clients is a primary concern for all of us all as personal trainers, especially in a competitive environment such as a health club. This article provides researched-based tips and practical examples to help us increase our client base. We give special attention to those working within health clubs where they work alongside…
Resistance training is a cornerstone of fitness regimes, particularly for those aiming to build muscle strength and hypertrophy. Recent studies have shed light on the significant hormonal responses elicited by various resistance training exercises, providing valuable insights for us as personal trainers. Moreover, innovative training techniques like rest-pause have been shown to enhance muscle growth…
In our position as fitness professionals, it’s essential we understand the unique needs and challenges faced by clients with disabilities to provide them with safe, effective, and inclusive exercise programmes. A recent study titled “Identifying and prioritising strategies to optimise community gym participation for young adults with cerebral palsy: an e-Delphi study” offers great insights…