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How to brace your core when lifting weights 🏋️‍♂️

One of the biggest mistakes beginners make is trying to "suck in" their stomach during exercises.

Instead, think about creating tension around your middle like oor Jane here (using a lifting belt to get a better feeling for this exact process)

Here's a simple way to practise:

1. Stand tall.

2. Take a breath into your stomach and ribs.

3. Imagine somebody is about to gently poke you in the stomach.

4. Tighten your tummy muscles as if preparing for that poke.

That's bracing.

This creates stability and helps protect your spine while lifting.

We coach this in almost every session because learning to create tension is a really important skill when strength training.

Like anything else, it gets easier with practice 💃

Huge congratulations to our new Weightlifting Club Champion Claire 💃🏋️‍♂️🎉💪

Claire joined us a few months ago and is a regular attendee of our morning classes with Coach Cathrine and what an effort she's put in - and it hasn't went unnoticed 👀

Started out as a complete beginner in the gym but week after week, session after session has completely grown in confidence, stepped outside her comfort zone with a few movements to try some tricky stuff and has taken it all in her stride 💃🏼

It's been awesome to see Claire grow in strength and confidence in oor wee gym!

Keep up the good work Claire 💪

One of the best things about coaching beginners is seeing people realise they're capable of much more than they thought.

When people first start, they're often worried they won't be fit enough or strong enough.

A few weeks later they're lifting weights they never imagined, moving better and feeling more confident.

Not because they've suddenly become athletes.

Simply because they've been consistent.

Confidence rarely comes before action.

Usually, confidence comes from repeatedly doing something you once found difficult.

If there's something you've been putting off because you're nervous about it, this is your reminder that everyone starts somewhere 💪

Do you actually need supplements?

This is a question we get asked a lot and something we will be covering this weekend at our members Wellbeing Workshop 🌟

The honest answer is that most people don't need lots of supplements.

Good quality sleep, regular exercise and a balanced diet will always give you the biggest return.

That said, there are a few supplements that can be useful.

Creatine

Probably the most researched sports supplement available. Creatine has consistently been shown to improve strength, support muscle growth and may even have benefits for brain health.

Protein powder

Not essential, but it can be a convenient way of helping people meet their daily protein targets, particularly if they're busy.

Vitamin D

In the UK, many people struggle to get enough Vitamin D, particularly during autumn and winter. Government guidance recommends adults consider supplementation during these months.

As always, supplements should support good habits, not replace them.

The basics still matter most and you should always aim to get your intake from your diet!

Oh.. and always do your own research before trying anything new! Don't just trust your pal 😂

How to perform a goblet squat 🏋️‍♂️

The squat is one of the most useful exercises we teach because it's something we do every single day without really thinking about it.

Getting up from a chair. Using the toilet. Picking something up from the floor.

A simple way to learn the squat pattern is with a goblet squat.

Here's what we coach as shown by our current Weightlifting Club Champ, Ann 💪

✅ Hold a kettlebell or dumbbell close to your chest.

✅ Stand with your feet roughly shoulder width apart.

✅ Take a breath in and keep your chest proud.

✅ Sit your hips down and back as though you're sitting onto a chair.

✅ Keep your whole foot connected to the floor.

✅ Stand back up by pushing the floor away.

A few things to remember:

Don't worry about squatting deeply straight away.

Everyone's squat looks slightly different.

Start light and focus on movement quality first.

If you're unsure, ask a coach. Technique always comes before weight 💃🏼

Over the years, one thing I've noticed is that most people spend far too long waiting for the "right time" to start.

After the holidays.
After things settle down at work.
After the kids go back to school.
After they've lost a bit of weight.

The truth is, life rarely slows down.

There's always something coming up.

The people who tend to do well long-term aren't the ones with the most free time. They're the ones who learn to fit healthy habits around normal, busy lives.

Some weeks you'll train twice. Some weeks once. Some weeks life gets in the way completely.

That's normal.

Health and fitness isn't about being perfect. It's about continuing to show up, even when things aren't ideal.

A lot of our members joined after putting it off for months, sometimes years. Nearly all of them say the same thing:

"I wish I'd started sooner."

If you'd like to hear about future membership opportunities, you can join our waiting list below 👇

https://form.svhrt.com/69414ceed6001e122e6e1920

What if you've never lifted weights before?

Perfect 🌟

That's exactly who we love working with and about 90% of our members started from that very same position.

Nobody expects beginners to know everything.

Learning is part of the process.

Every experienced lifter started with their first session.

Every confident member started as a beginner 😊

You don't need experience to get started.

You just need a willingness to learn 💃🏼 and we will help you build your strength and confidence along the way 👌

If you'd like to hear about future membership opportunities, join the waiting list here:

https://form.svhrt.com/69414ceed6001e122e6e1920

A reminder that everyone starts somewhere...

It's easy to look at someone lifting weights confidently and assume they've always been that way or that you should immediately feel the same!

The reality?
Most people start feeling nervous.
Most people wonder if they'll fit in.

Most people worry they'll be the least experienced person there.
That's completely normal for beginners in the gym 😊

What matters is taking the first step anyway.

And the most important thing to remember is that your only comparison is you! It doesn't matter what anyone else is doing or what they are lifting, focus on improving yourself every time you step foot in the gym 💪