Top Reasons Why Women Should Do Strength Training and Its Benefits

Strength training is often associated with bodybuilders and other athletes, but I encourage women to take it up as well. As a personal trainer with a decade of experience, I’ve seen the positive impact it has had on my female clients’ lives and their overall quality of life. Strength training goes beyond just building muscle; it offers holistic benefits. In this piece, we will explore why strength training is important for women, how it impacts hormones, how it should be done during the menstrual cycle, and how a trainer can help.

Importance of strength

Strength training is essential for women as it encompasses many physiological and psychological health benefits. Resistance training helps maintain or build bone density, resulting in fewer cases of fractures and osteoporosis. As discovered by Verywell Fit , simple weightlifting positively strengthens bone density; therefore, it should become a regular part of life.

 

 

The Remarkable Impact of Exercise on Brain Function and Memory: Why Moving Your Body is Essential

How Does Strength Training Influence Hormone Production Levels?

Strength training positively influences hormone concentration. It helps produce growth hormones and endorphins, which play vital roles in muscle repair, growth, and boosting mood. Although women produce less testosterone than men, strength training can still effectively increase strength and lean muscle mass.

Additionally, strength training helps regulate other hormones like insulin. Increased insulin sensitivity makes managing blood sugar levels easier, reducing the chances of type 2 diabetes. The benefits extend beyond physical health to emotional well-being; exercising, including strength training, helps manage depression and anxiety by stimulating serotonin and dopamine. 

Download the 12reps app and personalise your strength workout. checkout just12reps.com

Boost Your Metabolic Rate and Sleep Better: The Benefits of Strength Training

The Remarkable Impact of Exercise on Brain Function and Memory: Why Moving Your Body is Essential
Functional strength training should be part of life because it helps you perform daily tasks and greatly impacts two very important health factors: metabolic rate and sleep quality. In this article, you will learn exactly how functional strength training can increase your metabolism and enhance your sleep, according to scientific data and the opinions of specialists

Effects of Strength Training on Metabolic Processes

Metabolic rate is positively affected by strength training. Regular strength training exercises build lean muscle mass, which are considered metabolically active tissues. This means that muscle tissue consumes more energy at rest than fat tissue does. Thus, people with more muscle tissue have a higher Basal Metabolic Rate (BMR) (Levels).

In addition, strength training increases the rate of excess post-exercise oxygen consumption, also called after-burn. This is the higher rate of oxygen consumption that occurs after vigorous activities as the body recovers. Subsequently, excess post-exercise oxygen consumption (EPOC) increases calorie burning after the workout, as shown by Nike. 

Obviously, body composition is a crucial predictor of metabolic rate. Muscle mass affects metabolism, which can be seen when comparing obese individuals with those who have more muscle mass. A study conducted in 2022 indicates that people with higher muscle mass have enhanced metabolic rates. Protein in our diet is of utmost importance, and other nutrients complement the body through calorie intake to build up more muscles.    

The Remarkable Impact of Exercise on Brain Function and Memory: Why Moving Your Body is Essential

The Incredible Impact of Strength Training on Quality of Sleep

The amount and quality of sleep are crucial for a person’s health, and strength training positively affects both. Regular strength training helps maintain natural body functions such as glucose, blood pressure, and metabolism control, which are important in reducing stress and improving sleep quality. Research has concluded that people who do resistance training have fewer problems sleeping at night and fall asleep faster. This could be because the physical stress caused by strength training induces the body to need deeper, recuperative sleep (Sleep Foundation). Moreover, strength training can help reduce anxiety and depression, which are prominent causes of sleeplessness, such as insomnia
personal trainer marylebone

Why Hiring a Personal Trainer Can Help You Improving Quality of Life

Although beginning strength training has several positive effects, it is even more helpful when done with the assistance of a personal trainer. With expert guidance, workout routines are developed based on the client’s goals, and having someone there to guide and correct your technique helps avoid injuries. Furthermore, a personal trainer can help keep you on track. Start doing functional strength training and apply changes that positively affect your metabolism and improve the quality of your sleep.
personal trainer marylebone

Unlock Peak Performance: 8-Week Strength and Conditioning Blueprint for Social Touch Rugby Athletes

touch rugby featured

Are you a team sport athlete looking to enhance your performance and prevent injuries? Look no further. With a decade of experience in strength and conditioning, I can guide you through understanding the specific anatomy and energy systems your sport demands. It’s crucial to recognise that effective training is not about the quantity of effort but the quality and intelligence behind it. For instance, a touch rugby player wouldn’t benefit from long-distance running—such a mismatch in training could actually impair performance and potentially lead to injuries. Similarly, a 100-meter sprinter would find no advantage in long-distance running.

The goal of this program is to assist you in developing strength, explosive power, correcting muscle imbalances, increasing anaerobic capacity, and enhancing muscle stability. Achieving these objectives requires focused strength training and the appropriate form of anaerobic explosive exercises.

touch rugby will power fitness

The graph is divided into phases

This graph explains the cycle of training before, during and after season.

Preparatory Period

This is usually the off-season where the focus is on building general physical conditioning (increased volume, lower intensity).

Transition Period

Here, the training becomes more specific to the sport, with a focus on increasing intensity and decreasing volume to prepare the body for higher loads.

Competition Period

Training volume is reduced further to allow the body to recover and peak in performance for competition. Intensity may remain high, but the total quantity of work is less to prevent fatigue.

Transition Period (active rest)

After the competition, the athlete enters a period of active rest, where training is reduced significantly to allow for recovery before the next training cycle begins.
touch rugby training graph will power fitness
This 8-week strength and conditioning training program is tailored for touch rugby players who are in the transition and competition period. To learn more about strength and conditioning, check out the following highlighted article.
fitness - health

Warm-up

A warm-up before each session is important before training.
Sets Reps
500-meter row
World’s greatest stretch 2
Walkout into pigeon stretch 3 20 seconds hold
Standing Wall Hamstring stretch 3 20 seconds hold
Thoracic spine cat-cow stretch 3 8

Day 1: Strength - Lower Body

Sets Reps
Pistol Box squats 4 16 (8 on each leg)
Crab WalK 4 5-meter length
Leg press (single leg) 4 16(8 on each leg)
Bulgarian split squats 4 16(8 on each leg)
Trap bar deadlift or Barbell RDL 5 3-5
Swiss ball Hamstring curl 4 20(10 on each leg)
Machine hip thrust or barbell hip thrust 5 8-12
Weighted Calf raises 5 15

Day 2: Power, Balance, and Stability

Sets Reps
Box Drop Jumps 4 6
Medicine ball slams 4 10
Dumbbell snatches 4 12 (6 reps on each arm)
Bosu ball dynamic lunges 3
Sled pull 3 10-meter length
Bosu ball ankle stability (single leg) 20 seconds hold on each leg
Dumbbell farmer’s walk 4 10-meter length
Wall sit 4 45 seconds

This training focuses on making you stronger and more powerful for touch rugby. It’s not about doing a lot of exercises but about doing the right ones. checkout just12reps.com

12reps strength training, rugby strength and conditioning app
12reps strength training app
12reps app, rugby strength and conditioning

Boost Your Fitness Journey: Master Work-Life Balance and Gain Body Confidence with Vijune’s Proven Strategies

boost your fitness journey featured
In life, it’s easy to lose ourselves and lose track of our health. When we finally decide to wake up and take care of ourselves, we may find that we’ve strayed too far. This isn’t just about losing weight; it’s v emotional highs and lows, a testament to Vijune finding the Will Power within herself to make a change and discovering ways to master the complex world of work-life balance. Imagine stepping onto a scale and seeing a number that just doesn’t seem right. A year into a demanding job in hospitality, working 50-55 hours a week without a routine for proper mealtimes, or being in an environment where you’re constantly stressed, can take its toll. Vijune is now a personal trainer based in the city of London, focusing on helping professional women get in shape and make lifestyle changes, just as she did. Her focus is on helping women understand the importance of strength training and how it can reenergise their lives, confidence, and energy.
boost your fitness journey will power fitness

About Vijune

Working in hospitality can be challenging, often characterised by uncertain working hours and limited time for self-care. She noticed a gradual weight gain as her clothes began to fit more snugly; her jeans tightened to the point where she had to unbutton them when sitting down or after eating, and she moved up a dress size. During this period, she was in denial about her weight gain, refusing to accept it until she decided to step on the scale. That’s when she realised, she had reached 65kg, a significant increase from her usual 55kg, after less than a year of working. At that moment, feeling shocked and overwhelmed, she tearfully reached out to her boyfriend, half-convinced her scale was wrong. He suggested she work with a personal trainer to help her get back into shape. This marked the beginning of her journey to truly understand nutrition and exercise. In the initial stages of her training, the personal trainer advised her to focus on exercise and make small dietary adjustments. By cutting out snacks and making minor lifestyle changes, such as walking and cycling to work, with this she she successfully lost 5kg in a month. As I was really getting into going to the gym guess what the COVID-19 pandemic happened, during this period Vijune was faced with a new challenge of finding ways to keep fit, she began running. 4 times a week, doing 5k run and also doing online boxing sessions. During this period, she started experimenting with fasting and calorie deficits— she took her calories down to 1,200 calories on rest days and 1,400 on active days. Vijune says “My approach wasn’t perfect; I aimed for quick weight loss rather than health, but it was a learning curve”. After the pandemic, she Eventually shifted her focus towards building muscle and gaining strength. Now, she weights a healthier 60kg of lean muscle mass, thanks to a more structured and informed workout regimen. Vijune says “Through all this, I’ve learned the importance of self-acceptance and the dangers of comparison. My journey is mine alone, marked by ups and downs, but always moving towards a healthier, stronger me. This story isn’t just about weight loss; it’s about gaining a deeper understanding of health, fitness, and well-being”.
about vijune will power fitness
During lockdown
about vijune 2 will power fitness
After two years of strength training

Vijune’s nutrition

Vijune says cooking at home has become a joy, it allows her to explore different cuisines without strict dietary restrictions. She focus on balancing proteins, carbs, vegetables, and healthy fats, without obsessing over calorie counting. She says her meals are varied, aiming for nutritional balance rather than following rigid diets.

Example:

Breakfast

  • Yogurt with fruits honey nuts
  • Avocado on toast/eggs

Lunch

  • Chicken noodles
  • Beef Tacos, chicken pasta

Snack

  • Rice cake with Hummus
  • Baked oat meal

Dinner

  • Beef Enchalodos
  • Chicken rice veg

Vijune’s Training program

5-6 days a week, with a main focus on strength, building lean muscle and conditioning.
  1. Before attempting any of these exercises, ensure you have a coach demonstrate how to perform them correctly.
  2. Never sacrifice technique for the sake of lifting heavier weights.
  3. Remember to warm up and mobilise before participating in any of these workouts.

Monday quads & shoulders

Sets Reps
Squats 5 5
Leg extension 4 8
Pendulum squat 3 8
Overhead press 3 8
Db Shoulder press 3 8
Cable later raise 3 8

Tuesday back/bicep

Sets Reps
Pull ups 3 3
Lat pulldown 3 8
Close grip Seat cable row 3 10
Cable Single arm row 3 10
Cable bicep curl 3 10
Db bicep curl 3 10

Wednesday glutes /chest

Sets Reps
Heavy Smith machine Hip thrust 4 6
Rdl 4 8
Elevated Bulgarian squat 3 8
Bench press 3 6
Db Incline chest press 3 8
Tricep dips 3 6

Friday glutes /back

Sets Reps
Squat 4 6
Front Foot elevated Lunge 3 8
Walking Lunges 3 20
Close grip Pull ups 3 8
Bent over row 3 8
Single arm pull down 3 10
Cable bicep curl 3 10
Vijune’s journey from feeling overwhelmed by her health to becoming a personal trainer highlights the power of taking control of one’s life. Through determination, lifestyle changes, and embracing strength training, she not only transformed her body but also her outlook on life. Her story is a simple yet powerful reminder that it’s possible to find balance, regain confidence, and achieve a healthier, happier self. Vijune’s experience shows us that with the right mindset and actions, overcoming challenges and achieving personal goals is within reach for everyone.
Instagram: @vijune.fitness

Empower Your Transformation: Laura’s Path from Stress Relief to Unstoppable Strength – The Making of a Fitness Phenom

lauras journey will power fitness 3

In the hustle of daily life, finding a means to alleviate stress and channel pent-up energy is crucial for maintaining our well-being. Exercise emerges as a pivotal tool in this endeavour, serving not only as a physical outlet but also as a form of self-care that takes precedence in our lives.

Laura has transformed herself into a performance machine, dedicating her life not only to her own physical transformation but also to helping others enhance their performance through training. As a strength and conditioning coach, she leverages her experience and personal journey to inspire and guide individuals towards improving their performance. Laura’s approach goes beyond the gym; she focuses on improving daily habits and enhancing overall well-being.

lauras journey will power fitness

About Laura

Laura’s fitness journey began during her university years while studying business management. The stresses of her studies led her to discover running as a stress reliever. Initially, it was a way to clear her mind, but it quickly evolved into a daily habit and eventually, a passion for covering longer distances at a faster pace. 

However, a knee injury and subsequent advice from a doctor prompted Laura to broaden her fitness regimen to include weight training and bootcamp classes at the gym. This shift not only helped her recover but also made her stronger and more versatile as an athlete, enabling her to compete in Obstacle Course Races (OCRs).

lauras journey will power fitness 1

Laura’s Fitness Journey

 

Laura started on her fitness journey at a weight of 50kg, initially driven by the desire to adhere to the beauty standards she grew up with in Spain, which favoured a skinny body, muscle-free physique. This societal pressure led to a constant struggle with her self-image, especially as she began gaining lean muscle, which drew comments about her legs becoming too big. This perception challenge persisted until she relocated to London, where she found a new training environment that embraced strength training within women.

Throughout the years, Laura has engaged in various fitness disciplines, from functional fitness and OCRs to hypertrophy training and competing in bikini body competitions. She has also explored CrossFit, improved her skills and participated in diverse fitness challenges like Hyrox and Turf Games. This journey reflects Laura’s evolution from seeking stress relief through running to embracing an inclusive and competitive approach to fitness.

lauras journey will power fitness 2
lauras journey will power fitness 3

Bikini competition

Her venture into bikini body competitions introduced her to the rigorous demands of body sculpting, involving cycles of bulking up to build muscle and then cutting to lose fat while preserving muscle mass. 

This process was both physically and mentally challenging. Increasing her food intake significantly to bulk up was a departure from her previous habits, and the subsequent cutting phase, which required a calorie deficit Around 1400 – 1700 calories per day, took a toll on her mental health. The lack of understanding from her surroundings compounded these challenges, leading to a period of depression and health concerns, including the loss of her menstrual cycle for four months.

Recovering from the competition required Laura to rebuild her relationship with her body and her health, aiming to regain weight in a manner that prioritised wellness and hormonal balance. Now, two years beyond her competition weight of 58kg, Laura has gained an additional 12kg. This weight gain represents not just an increase in physical mass but a significant boost in confidence and strength.

lauras journey bikini competition will power fitness
Laura’s training program: 5-6 days a week, with a main focus on strength, endurance, power, mobility, and flexibility.
  1. Before attempting any of these exercises, ensure you have a coach demonstrate how to perform them correctly.
  2. Never sacrifice technique for the sake of lifting heavier weights.
  3. Remember to warm up and mobilise before participating in any of these workouts.
Monday: Olympic Lifting Short distance run 5km keeping a 4:30”-5:00”/km
Olympic lifting: Clean DL to Hang Clean 20 minutes E2OM (Every Minute On a Minute) (@30-40-50-60-70-80-90%)
Conditioning For time: 20, 16, 12, 8, 4 DBx2 OH Walking lunges and 7, 6, 5, 4, 3 burpees to bar.
Tuesday: Strength Back Squats and Strict Press. 5 sets of 5reps @60-65-70-75-80%
Conditioning Row - 8 Rounds: Every 30 seconds max calories 1 minute active recovery (minimum 6 calories). Total work 12 minutes.
Wednesday: Olympic Lifting Intervals Running 5 x 500m run/1 minute rest. 1 x 400m run/1 minute rest. 1x 300m run/1 minute rest. 1x 200m run/1 minute rest. 1x 100m run/1 minute rest
Olympic Lifting: Muscle Snatch to Snatch 20 minutes E2OM (Every Minute On a Minute) x1 rep (@30-40-50-60-70-80-90%)
Conditioning For time: 10, 15, 20, 25, 30 DL and 15 box jump over.
Thursday: Strength and Upper body Accessories Dead Lifts and Bench Press 5 sets of 5reps @60-65-70-75-80%
Accessories (Hypertrophy) Superset - 4 sets x10 reps Press ups and Pull ups.
Superset - 4 sets x10 reps Shoulder Press and upright rows
Superset - 4 sets x10 reps Dips and Bicep curls
Friday: Weightlifting Push Press, Push Jerk and Split Jerk 20 minutes E2OM (Every Minute On a Minute) x1 rep (@30-40-50-60-70-80-90%)
Conditioning 20 AMRAP (As Many Reps As Possible) - Echo Bike 15cal, Devil Press x1DB 10reps and Pull Ups 5.
Saturday: Strength and Lower Body Accessories Front Squats 5 sets of 5reps @60-65-70-75-80%
Accessories (Hypertrophy) Superset - 4 sets x10 Hip Thrusts and Single Leg DL
4 sets x10 reps Step Ups
4 sets X10 reps Bulgarian Split Squats

Food Diary

 

Laura says, People often ask me if I am on a diet because of the way I look, but I just eat very healthily. However, this is a habit I’ve cultivated as part of my lifestyle. We are what we eat, and if we want to excel in the gym, we need to fuel our bodies properly.

Breakfast:

  1. Bagel (gluten free), peanut butter with banana and 2 eggs.
  2. Oats with protein powder (vegan because of the lactose Optimum Nutrition and peinar butter.
  3. Toast (gluten free), 2 eggs and 1/2 avocado.

Lunch:

  1. Pasta with chicken and steamed vegetables.
  2. Sweet potatoes with Steak and steamed vegetables.
  3. Rice with Salmon and Steamed vegetables.

Snacks:

  1. Greek yogurt with fruit
  2. Fruit and nuts
  3. Oats (depending how intense is the session).

Dinner:

  1. Eggs with prawns and steamed vegetables.
  2. Salmon with steamed vegetables.
  3. Chicken with steamed vegetables.
Laura’s journey from prioritising slimness to embracing the power of strength training exemplifies the transformative potential of fitness. Her venture into the world of competitive body sculpting, though fraught with physical and mental challenges, paved the way for a profound personal growth and understanding of her body’s needs.

just out Will Duru  just12reps.com

Unlock Muscle Growth: Key Steps to Adding 10kg of Lean Mass for Beginners’

skinny to jacked King Will Power Fitness featured
Consistency is crucial when aiming to build lean muscle mass and transform one’s physique; it requires a change in lifestyle and significant mental focus. Strength training can be challenging due to the consistent repetition and the pain of muscle soreness. However, it is one of the most rewarding activities in terms of mental well-being, improving strength, heart function, and maintaining bone density. It is an excellent way to relieve stress and built-up energy or frustration. Individuals who start strength training at a young age often experience significant changes in their lives, including an improved ability to cope with tough situations and challenges. Additionally, it can be used as an effective stress management tool.

About king

King, a 23-year-old fitness enthusiast with a remarkable journey. King took on his fitness path at 14, a shift from his early years when he struggled with a disinterest in food, bordering on an anorexic mindset. Initially, his diet was predominantly vegetable-based. This mindset persisted until he discovered the gym, which ignited his passion for gaining muscle mass. King’s knowledge in fitness and gym routines was self-taught, involving years of trial and errors.
about king will power fitness

From 14 to 19, King focused on hypertrophy training, achieving significant gains in both size and leanness. However, the lockdown period posed a challenging phase, plunging him into depression and reigniting his anorexic tendencies. He perceived himself as overweight, despite actually losing weight. This period was marked by a compulsive need to burn off any consumed calories.

about king will power fitness 2
Post-lockdown, King’s return to the gym sparked a pivotal change in his fitness goals. He shifted his focus from hypertrophy to strength training. This change also marked an improvement in his eating habits; as he began to eat more and more appropriately, his strength increased week by week. Today, King stands strong and continues to grow in his fitness journey, a testament to his resilience and dedication to self-improvement.

Nutrition

King explained his diet plan. He started seeing results from strength training when he delved into nutrition and discovered that incorporating more high-quality meals was the missing link. He consumed three meals a day and two protein shake a day. King’s daily intake goal is 2500-2700 calories, with 150g of protein, 250g of carbs, and 50g of fats.
Breakfast:
  1. 2 scrambled whole eggs, 50g of porridge, Greek yogurt, and a protein shake
  2. Omelette with steak, and steamed vegetables, accompanied by a protein shake
  3. Two scoops of protein shake, Greek yogurt, blueberries, and strawberries
Lunch and Dinner:
  1. 100g of rice, 100g of chicken breast or thighs, and steamed vegetables
  2. Stir-fry noodles (100g), 100g of chicken breast or thigh, and steamed vegetables
  3. 100-150g of steak, potatoes, and steamed vegetables
  4. Salmon, 100g of rice, and steamed vegetables
nutrition king will power fitness lunch and dinner 1
nutrition king will power fitness lunch and dinner 2
King’s Training split
  1. To determine your weight percentage, you’ll need to test your 1-rep max for each exercise.
  2. Train based on your current feelings and assess your energy level and sleep quality from the previous night.
  3. Keep in mind that proper form is crucial when performing any of these exercises.
  4. Do one hour of cardio on either Saturday or Sunday.
  5. This program requires you to have two days of rest for optimal recovery, as rest is as important as training.

Monday: Leg day

Weight Sets Reps
Leg extension 50%
100%		 2
2		 20
15
Squats Barbell
40%
60%
80%
100%		 2
1
1
2
1		 10
10
10
6-8
1-3
Pendulum squat machine 60% of squat weight 5 10
Bulgarian split squats 50%
100%		 2
2		 10
10
Walking lunges Pick a comfortable weight 4 20
Calf raises on the leg press machine Pick a comfortable weight 6 20

Tuesday: Back and tricep

Weight Sets Reps
Barbell row 40%
60%
80%
100%		 2
1
2
2		 15
10
6-8
2-5
Lat pull down 40%
60%
80%
100%		 2
2
2
1		 15
15
8-10
6-8
Reverse cable flys Pick a comfortable weight 4 15
Face pulls Pick a comfortable weight 4 15
Seated Cable rows 4 40%
60%
80%
100%		 1
2
2
2		 15
10
10
8
Dips or assisted dips Bodyweight 5 10
Rope triceps extension Pick a comfortable weight 5 15-20

Wednesday: Chest and biceps

Weight Sets Reps
Dumbbell flat bench 40%
60%
80%
100%		 1
1
2
2		 15
15
10
6-8
Incline Dumbbell Bench 40%
60%
80%
100%		 1
1
2
2		 15
15
10
10
Barbell bench press 40%
60%
80%
100%		 1
1
2
2		 12
8-10
6-8
3-5
Cable Chest flys Pick a comfortable weight 5 20
Barbell bicep curl Pick a comfortable weight 5 15
Cable biceps curl Pick a comfortable weight 5 15

Thursday: Shoulders and Abs

Weight Sets Reps
Seated shoulder press 40%
60%
80%
100%		 1
1
2
2		 15
12
10
4-6
Dumbbell Lateral raises Pick a comfortable weight 5 12-15
Dumbbell front raises Pick a comfortable weight 5 12-15
Cable face pull Pick a comfortable weight 5 12-15
Standing barbell shoulder press 60%
80%
100%		 2
2
2		 10
8-10
3-5
Hanging leg raises Bodyweight 4 10-15
Butterfly sit ups Bodyweight 4 10-15
Cable chops Pick your comfortable weight 4 15-20
When you begin training, make sure to start with exercises using your body weight before moving on to lifting weights. Being able to lift and move your own body weight is the best way to get stronger and see gains, especially if you’re a beginner.

for more workout checkout will duru just12reps.com

Unlocking Muscle Growth: 5 Key Factors Hindering Your Progress

unlocking muscle growth featured
To consistently build lean muscle mass, a strong work ethic and dedication are essential; however, the process is not as challenging as it might seem. Understanding and incorporating these five factors into your training and daily routine can lead to significant gains. With a decade of experience in training and a background in sports science, I can assure you that the insights I am about to share will be valuable!

1. Understanding the Principles of Weight Training

Building muscle is about understanding the principles of weight training, each system has it’s specific training methods, including variations in reps and sets.

A. Building Dense Muscle Mass

This involves lifting heavy weights in a 4-8 rep range, targeting your fast-twitch muscle fibers, which increases their size and density. Notable examples of athletes with lean dense muscle include Anthony Joshua, Jessica Ennis-Hill, and Iga Swiate. These Athletes exemplify the benefits of this kind of training. They demonstrate explosiveness, power, agility, and flexibility in their respective sports. This is largely attributed to their training regimens that focus on developing dense muscle without necessarily adding excessive bulk, which can be a hindrance in many sports.

B. Hypertrophy

Focused on increasing overall muscle size, hypertrophy training requires a rep range of 8-15. This keeps the muscle under longer tension, causing a significant pump that leads to size increase. Athletes like Arnold Schwarzenegger and Dwayne “The Rock” Johnson exemplify hypertrophy muscles.

C. Building Strength

While you can gain strength with the above methods, optimising strength gains requires lifting very heavy weights with excellent technique in a 1-5 rep range. This approach builds raw strength and power. Eddie Hall and Thor Bjornsson are athletes known for their great raw strength.

2. Understanding Nutrition: Protein, Carbs, and Fats

Effective muscle building hinges on proper nutrition. Think of your body as an engine that requires the right fuel for maximum performance.

A. Protein

Essential for muscle building. Aim for lean protein sources like fish, beef, chicken, chickpeas, and lamb. Your intake should be double your body weight in kilograms – for example, 160 grams per day if you weigh 80kg.

B. Carbohydrates

There are two main types – complex carbs (whole grains) and simple carbs (sugars). For lean muscle building, focus on complex carbs for workout fuel and muscle recovery. Simple carbs are important too, particularly pre-workout for replenishing muscle glycogen stores. Portion control is important when consuming carbs, anything between 100-200g per serving is great!

C. Fats

Crucial for hormone regulation and production. The three main types are monounsaturated fats (like olive oil, avocados, and olives), polyunsaturated fats (in moderation, such as sunflower oil), and saturated fats (also in moderation, like beef and coconut oil). For lean muscle, prioritise monounsaturated fats.
Fats

3. Progressive Overload and Time Under Tension

Progressive overload is essential for gaining strength and muscle mass. Aim for small weekly increases in your lifts, targeting a 1.5-5kg increment per week. This approach is akin to “compound interest over time.” Lifting with proper technique and avoiding haste is crucial to ensure muscle stress, which leads to damage, repair, and subsequent strengthening. It is recommended to maintain a 3-second tempo when performing any strength training exercise.

4. What Supplements Are You Taking?

While healthy meals are essential for muscle building, supplements can offer an additional boost for recovery, potentially leading to increased muscle mass and strength. However, finding the right supplements can be challenging due to the abundance of low-quality products on the market. My top recommendations are L-Glutamine, HMB, and Whey Protein, which are available from reputable companies such as Myprotein.

A. Whey protein

Is a high-quality protein supplement derived from milk. It’s a complete protein, meaning it contains all nine essential amino acids necessary for the human body. Whey protein is particularly rich in branched-chain amino acids (BCAAs), including leucine, which is known for its role in muscle building and recovery.

B. HMB (Beta-hydroxy beta-methylbutyrate)

This is a compound that helps to protect and repair muscle tissue. It’s beneficial for those looking to increase muscle mass and strength.

C. L-Glutamine

An amino acid crucial for muscle recovery. It’s often used to help with muscle soreness and to support the immune system.

5. Are You Getting Enough Sleep?

Sleep is vital for recovery because it is during this time that muscles begin to adapt to the stresses and damage incurred from strength training or other physical activities. Muscles recover from workouts while you sleep, as the body produces growth hormone from the pituitary gland for cell repair and regeneration. Therefore, it is essential to ensure adequate sleep daily for effective recovery and overall wellbeing.

Top 10 Essential Exercises Every Long-Distance Runner Needs for Optimal Performance

10 exercises for running featured

If you’re a runner, you’ve likely focused on perfecting your training plan, fine-tuning your diet, and picking out the best gear. However, there’s another crucial component that might be missing from your regimen: functional strength training. Far from being just a buzzword, functional strength training (FST) is the unsung hero in a runner’s toolkit, essential for building strength, preventing injuries, and improving posture and running gait.

Runners often develop muscle imbalances from the repetitive motion of the sport. Functional strength exercises correct these imbalances, leading to better posture both on and off the track. Improved posture isn’t just about looking good – it’s about running efficiently and reducing strain on your body. A proper running gait is crucial for efficiency and injury prevention. Functional strength training improves joint mobility and muscle flexibility, contributing to a smoother, more natural running stride.

1. Bulgarian Split Squats

They strengthen the quads, glutes, and hamstrings, improving stability and power in each leg individually, reducing imbalance.
How to do it:
  1. Stand about two feet in front of a bench. Extend one leg back and rest the top of your foot on the bench.
  2. Squat down by flexing the knee and hip of your front leg.
  3. Push back up to the starting position.
bulgarian squats

2. Romanian Deadlift

This exercise targets the hamstrings and lower back, critical for posture and injury prevention in runners.
How to do it:
  1. Hold a barbell or dumbbells in front of your body, palms facing you.
  2. With a slight bend in your knees, hinge at your hips to lower the weights towards the ground, keeping your back straight
  3. Rise back to the starting position

3. Band Crawl Walk

It engages the gluteus medius, a key muscle for stabilising hips during running.
How to do it:
  1. Place a resistance band around your legs just above the knees.
  2. Get into a quarter-squat position and step to the side, maintaining tension in the band, then step the other foot in the same direction
  3. Continue side stepping for a set distance or reps

4. Barbell Hip Thrusts

These strengthen the glutes, vital for powerful strides and protecting the lower back.
How to do it:
  1. Sit on the ground with a bench behind you and a barbell over your legs.
  2. Lean back against the bench so that your shoulder blades are near the top of it
  3. Drive through your feet, extending your hips vertically with the barbell

5. Cable Chop

This exercise enhances core stability, crucial for running efficiency and injury prevention.
How to do it:
  1. Stand to the side of a cable machine.
  2. Grab the handle with both hands and pull it across your body to the opposite side, rotating your torso while keeping your arms straight

6. Dumbbell Farmer’s Walk

It builds overall body strength, particularly in the shoulders, arms, grip, and core, enhancing posture and endurance.
How to do it:
  1. Hold a heavy dumbbell in each hand with your arms at your sides
  2. Stand tall and walk forward for a set distance or time.

7. Pull-Ups

These strengthen the back, shoulders, and arms, helping maintain an upright posture during running.
How to do it:
  1. Hang from a pull-up bar with your hands slightly wider than shoulder-width apart
  2. Pull yourself up until your chin is over the bar, then lower back down

8. Barbell Clean and Press

This full-body movement builds explosive power, total body coordination, and core strength.
How to do it:
  1. Start with the barbell on the floor.
  2. Bend and lift it in a swift movement up to your shoulders, then press it overhead.

9. Calf Raises

Strong calves are essential for effective push-off in each stride and for preventing Achilles and calf injuries.
How to do it:
  1. Stand with the balls of your feet on a raised surface, heels hanging off
  2. Push through the balls of your feet to raise your body upward.

10. Psoas March

This exercise strengthens the hip flexors, which are crucial for a strong, efficient running gait.
How to do it:
  1. SLie on your back with a resistance band around your feet.
  2. Bring your knees up so your hips are at 90 degrees.
  3. Extend one leg at a time, like marching, while keeping your core engaged and lower back pressed to the floor.

The Transformation Journey of Eric Labi – From Fitness Enthusiast to white collar Boxing Competitor

The Transformation of Eric Labi - From Fitness Enthusiast to White Collar Boxing Competitor - Will Power Fitness

Introduction

As a personal trainer, I’ve had the privilege of working with many individuals, each with their unique goals and motivations. Today, I want to share the remarkable journey of one of my clients, Eric Labi, whose dedication and hard work have truly inspired me.

Eric's Beginning: A Spark in Boxing

Eric started his fitness journey with a simple interest in boxing. Six weeks into his training, his enthusiasm evolved into a burning desire to compete in a white-collar boxing match. This shift in goal called for a more rigorous and structured training regimen. To prepare Eric for his debut match, we crafted a 12-week intensive training program focusing on the basics of boxing and defensive techniques. This plan was not just about learning the sport; it was about transforming his body and mind to be fight-ready.

Eric Labi Boxing Transformation - Will Power Fitness

Training Schedule and Routine

Eric’s weekly routine was meticulously planned. He trained four days a week – two days focused on running for 45 minutes each and two days with me, diving deep into the technical and physical aspects of boxing. Our sessions included:
  1. Pad Work and Sparring: To hone his boxing skills and improve his reaction time.
  2. Bodyweight Exercises: Including 200 push-ups, 100 sit-ups, and 100 box jumps to build endurance.
  3. Strength Training: Featuring 50 pull-ups, dumbbell farmer’s walks, 50 ball slams, and dumbbell walking lunges to build leg strength.

Remarkable Results

The results of this intensive program were astounding. Eric shed 10kg of fat and gained 7kg of muscle mass. He achieved a shredded physique, arguably in the best shape of his life. But the benefits were not just physical. Eric’s transformation transcended the physical realm. His work productivity saw a significant boost. He radiated energy, not just at work but in all facets of life. His newfound fitness and confidence seeped into every corner of his existence.

The culmination of Eric’s hard work was evident in the ring. He not only participated in his first white-collar boxing match but emerged victorious. This win was a testament to his dedication, resilience, and the power of a well-structured training program.

Adding this new goal for Eric to compete in Hyrox adds another exciting chapter to his fitness journey. Hyrox, known for its unique combination of functional strength training, high-intensity interval training, and endurance, will require Eric to adapt and expand his training regimen. This transition from boxing, which primarily focuses on agility, speed, and upper body strength, to Hyrox, where overall endurance and functional strength are key, will be a challenging yet thrilling endeavor.

For Eric to excel in Hyrox, his training will likely need to include:

  1. Endurance Training: Longer cardio sessions to build stamina, crucial for the running segments in Hyrox events.
  2. Functional Strength Workouts: Incorporating exercises like kettlebell swings, sled pushes, and rowing to mimic Hyrox challenges.
  3. High-Intensity Interval Training (HIIT): To boost cardiovascular fitness and endurance.

Eric’s journey is a perfect example of how setting a goal, coupled with hard work and the right guidance, can lead to extraordinary achievements. It’s stories like Eric’s that fuel my passion as a personal trainer. His journey from a fitness enthusiast to a victorious boxer is a powerful reminder of what we can achieve when we commit to our goals.

Ola’s incredible 25kg weight loss in 7 months

Transform Your Fitness Journey with Expert Personal Training at UNTIL Studio in Marylebone

The transformative power of determination and consistent effort has never been more evident than in the incredible journey of my personal training client, Ola. Over the course of 7 months, not only did he manage to shed 25kg, but the positive ripple effects it had on both his personal and professional life were truly awe-inspiring.

In life, we come across stories that not only inspire us but also push us to strive for our own goals. Today, I am incredibly proud to share one such story from my remarkable client. In a span of just 9 months, Ola embarked on a life-changing journey of wellness and determination that saw him shed an amazing 25kg!

This transformation was not just about losing weight, but about embracing a healthier, happier, and more energetic version of themselves. Ola’s commitment to their health has been nothing short of inspirational.

ola before ola after
ola before

Ola, your dedication, perseverance, and hard work have clearly paid off. You have not only transformed yourself but have become a beacon of inspiration for many. Congratulations on your incredible achievement, and here’s to celebrating many more milestones in your health and wellness journey!

Ola’s personal achievements

  1. Mens Fitness Magazine Cover
  2. Two half marathons with average time of 1 hour 50
  3. Four charity boxing matches
  4. Multiple 10k park runs
Mens Fitness Article - Ola Transformation / Will Power Fitness

A Multi-pronged Training Approach

Our strategy with Ola was comprehensive. We emphasised weight training, a crucial aspect of sustainable weight loss that helps boost metabolism and sculpt the body. Cardio, particularly incline walks, featured prominently, ensuring an efficient calorie burn. Boxing,
however, added a unique dimension. Beyond being an excellent workout, it fortified Ola with discipline, mental tenacity, and a fighting spirit.

Training together thrice weekly, each session was a blend of intensity and purpose, aimed at meeting and exceeding our set benchmarks.

The Role of Nutrition & Supplements

Exercise was only one part of the equation. A huge component of Ola’s success can be attributed to his dietary changes. Meal prepping played a pivotal role, guaranteeing that he had nutrient-dense, portion-controlled meals ready to go. This approach eliminated the pitfalls of last-minute, often unhealthy, food choices. Additionally, strategic supplementation ensured he was getting all the vital nutrients, maximising his workout potential and speeding recovery.

Ambitious Milestones

Our goals were not merely weight-centric. We aimed high, setting targets like participating in a white-collar boxing match and completing a half marathon. These events provided Ola with tangible milestones, driving him to persevere even on the most challenging days.

Beyond the Physical: Confidence and Career Growth

Ola’s transformation wasn’t restricted to physical attributes. As his body changed, so did his mindset and confidence. The gym’s discipline soon found its way into his professional sphere. Within those transformative 7 months, Ola clinched a promotion to a senior management position, a testament to his increased productivity and newfound self-assuredness.

Ola Transformation Journey - Will Power Fitness

Fast Forward Two Years

Today, Ola stands as an epitome of consistent growth. He’s completed a half marathon, several 10k park runs, and triumphed in four white-collar boxing matches. Professionally, he’s on the trajectory to becoming head and associate director at his company.

One might wonder, how has he maintained his weight loss success? The answer lies in Ola’s strategic approach of setting quarterly goals.

This continual goal-setting ensures he stays motivated, challenged, and always on his toes.

In Conclusion

Ola’s journey is a shining example of how fitness transcends beyond the physical. It’s about setting goals, achieving them, and then setting new ones. It’s about constant evolution, self-growth, and proving to oneself that with determination and the right support, any dream is
within reach. To personalise your workouts quickly, download the 12reps app. 12Reps is a strength training app that will help you personalise your workout based on your available equipment, mood, and the individual body parts you would like to train.