Fitness
Sleeping little and training: what you actually lose in performance and recovery
How much strength, endurance and recovery capacity you lose after a bad night. Concrete data from studies and what to do if…
Category: General
Fitness
How to Protect Your Lower Back When Strength Training: Technique and Common Mistakes
A practical guide to caring for your lumbar region when lifting weights: squat and deadlift technique, bracing, hip mobility, and the mistakes…
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.
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.
Nutrition
Urinary well-being in sport: why caring for the urinary tract is also part of training
Guide to urinary well-being for athletes: hydration, key habits and natural supplements
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.