Fitness
Full body routine for beginners: sets, exercises and progression
Practical guide to a full body routine for beginners with sets, reps, RIR and weekly progression. Adaptations for gym, home and outdoors.
Category: Sports
Athletics
Most common running injuries and how to prevent them
A clinical and practical guide to the most common running injuries: symptoms, causes and evidence-based prevention. Includes routines by level and warning…
Fitness
How to Strengthen Your Knees: 6 Evidence-Based Exercises for Any Level
A practical guide to strengthening your knees with 6 clinically validated exercises, level-based progressions and safety criteria drawn from sports physiotherapy reviews.
Fitness
Neck pain from posture: a 10-minute routine for desk workers who train
A timed 10-minute routine, grounded in clinical evidence, to relieve and prevent postural neck pain in people who spend hours at the…
Fitness
Weekly volume per muscle group: how many sets they get
How many weekly sets each muscle needs to grow, based on level and evidence. Clear MEV, MAV and MRV ranges for chest,…
Running
Amateur Runner Periodization: How to Plan Your Season
Learn to structure your running season with a realistic approach: phases, a sample annual calendar, and typical mistakes made by recreational runners.
Fitness
Rotator cuff injury: the injury that ruins your pull-ups and bench press
Complete guide to rotator cuff injury as it applies to pull-ups and bench press: anatomy, symptoms, prevention and evidence-based rehabilitation.
Football
Groin pain in amateur footballers: prevention with core and adductor training
A practical, evidence-based guide to preventing groin pain in amateur football by strengthening the core and adductors, using protocols such as the…
High Heart Rate
Rest between sets: how long to wait based on your goal
A practical guide with exact rest ranges between sets depending on whether you're pursuing strength, hypertrophy, endurance or power. Based on evidence…