Healthy Joe's

Look, resistance training provides some seriously good health benefits and adding it into your life will help you to live better, for longer!

And the best part? It’s never too late to get started. So, what are you waiting for?

DM me if you need help getting started or want to optimise your current training plan/workouts.

In the meantime (for the nerds - like me 😆), here’s some extra info on the top 5 reasons to weight/resistance train:

1. Reduced all-cause mortality (lower risk of early death): Just 60–150 mins of resistance training per week can reduce all-cause mortality and heart disease risk by 10–20% (British Journal of Sports Medicine, 2022).

2. Preserves muscle mass and prevents sarcopenia: Starting in our 30s, we lose ~3–8% of muscle mass per decade, with the decline accelerating after 60. Research shows resistance training is the most effective way to counteract age-related muscle loss (sarcopenia) and can even reverse muscle loss in elderly populations.

3. Improves metabolic health and insulin sensitivity: Resistance training improves metabolic rate at rest, thanks to higher lean muscle mass. It also enhances glucose uptake in muscles and improves insulin sensitivity, lowering the risk of type 2 diabetes. Just two sessions per week can significantly reduce HbA1c levels in people with diabetes.

4. Protects bone health and prevents osteoporosis: The mechanical load provided by resistance training stimulates bone formation, improving bone mineral density. Clinical trials show it reduces the risk of osteoporosis and fractures, especially in post-menopausal women and older men.

5. Enhances mental health and cognitive function: Resistance training reduces symptoms of depression (JAMA Psychiatry, 2017) and anxiety, while promoting brain health by increasing BDNF (brain-derived neurotrophic factor). It also supports executive function and memory.


Music: Funky
Musician: AlexGuz

It’s Friiiidaaaayyyyy!!! Whoop 🙌🏻

Let’s get it started with a bang, check out this Functional Friday session

- Burpee box jumps x 5
- Kettlebell double clean/squat/press x 5
- Kettlebell sn**ch x 5 each side
- Ball slam to rotational throw x 5 each side
- Battle rope alternate & double wave x 30 sec
- 60 sec rest
- x 5 sets

Everyone from athletes to average Joe’s should work on improving their functional fitness. It gives you solid foundations for any physical activity, sport or just life in general. Plus, research shows it makes you at least 37% more attractive to the opposite s*x (disclaimer: 26% of statistics are completely fabricated - including these ones 🤣🤣🤣)

Follow for workouts and DM for online coaching or face to face sessions