OG Fitness

Happy May the Fourth to you all! Hope you’re having a fantastic bank holiday weekend, and taking some time to recharge ahead of the coming grind!

𝗪𝐡𝐲 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭𝐬 𝐀𝐫𝐞 𝐌𝐨𝐫𝐞 𝐅𝐮𝐧𝐜𝐭𝐢𝐨𝐧𝐚𝐥 𝐓𝐡𝐚𝐧 𝐓𝐡𝐚𝐭 𝐅𝐚𝐧𝐜𝐲 𝐂𝐚𝐛𝐥𝐞 𝐓𝐰𝐢𝐬𝐭 𝐓𝐡𝐢𝐧𝐠 𝐘𝐨𝐮 𝐒𝐚𝐰 𝐨𝐧 𝐓𝐢𝐤𝐓𝐨𝐤
(Spoiler: Because they actually work.)

Let’s talk about fitness fads, because TikTok is full of workouts that look like interpretive dance and mild possession.

Cable twists on one leg, on a Bosu ball, with a resistance band round your neck?
Flashy? Yes. Functional? Not even slightly.

Meanwhile, the humble deadlift (just you and gravity having a polite disagreement) continues to be the GOAT of real-world strength.

𝗗𝐞𝐚𝐝𝐥𝐢𝐟𝐭𝐬: 𝐓𝐡𝐞 𝐌𝐕𝐏 𝐨𝐟 𝐅𝐮𝐧𝐜𝐭𝐢𝐨𝐧𝐚𝐥 𝐅𝐢𝐭𝐧𝐞𝐬𝐬

They train:
• 𝗛𝗶𝗽 𝗵𝗶𝗻𝗴𝗲𝘀 (how humans actually move)
• 𝗚𝗹𝘂𝘁𝗲𝘀, 𝗵𝗮𝗺𝘀𝘁𝗿𝗶𝗻𝗴𝘀, 𝗯𝗮𝗰𝗸 = full posterior chain power
• 𝗚𝗿𝗶𝗽, 𝗰𝗼𝗿𝗲, 𝗮𝗻𝗱 𝗯𝗿𝗮𝗰𝗶𝗻𝗴
• 𝗧𝗿𝗮𝗻𝘀𝗹𝗮𝘁𝗲𝘀 𝘁𝗼 𝗿𝗲𝗮𝗹 𝗹𝗶𝗳𝗲: picking up your dog, groceries, or dignity after tripping on the pavement

𝗖𝐚𝐛𝐥𝐞 𝐓𝐰𝐢𝐬𝐭𝐬: 𝐓𝐡𝐞 𝐁𝐮𝐳𝐳𝐥𝐢𝐠𝐡𝐭𝐲𝐞𝐚𝐫 𝐨𝐟 𝐂𝐨𝐫𝐞 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬

They look cool, but:
• People overload them until they’re flinging themselves around like a washing machine on spin
• Rotation becomes chaos, not control
• They don’t build strength; they show off a bit of it (badly)

They have a place. That place just isn’t centre stage.

𝗙𝐮𝐧𝐜𝐭𝐢𝐨𝐧 ≠ 𝐅𝐥𝐚𝐬𝐡

If it doesn’t:
• Strengthen useful patterns
• Build from a stable foundation
• Allow progression and purpose
…it’s not functional. It’s ornamental.

Deadlifts are the base. Add twists after you’ve earned them.

𝗗𝐞𝐚𝐝𝐥𝐢𝐟𝐭 𝐕𝐚𝐫𝐢𝐚𝐭𝐢𝐨𝐧𝐬 𝐓𝐡𝐚𝐭 𝐃𝐞𝐥𝐢𝐯𝐞𝐫:

• 🛻 Trap Bar Deadlifts – easier on your back
• 🦵 RDLs – stretch those hamstrings
• 🕴 Single-Leg Deadlifts – coordination king
• 🕳 Deficit Deads – mobility + monster glutes

𝗧𝐨 𝐁𝐞 𝐂𝐥𝐞𝐚𝐫: 𝐈’𝐦 𝐍𝐨𝐭 𝐂𝐚𝐧𝐜𝐞𝐥𝐥𝐢𝐧𝐠 𝐂𝐚𝐛𝐥𝐞 𝐓𝐰𝐢𝐬𝐭𝐬.

They’re fine, if:
• You’re stable
• You’re strong
• You’re not just doing them because that influencer with suspiciously clean shoes said so

But don’t confuse accessory fluff with foundational firepower.

𝗧𝐡𝐞 𝗧𝗮𝗸𝗲𝗮𝘄𝗮𝘆:
Deadlifts = useful.
Cable twists = sparkle.
You need steak before seasoning.

Want to lift better, move better, and feel like a superhero every time you pick up a heavy bag of potatoes?

𝗗𝗿𝗼𝗽 𝗺𝗲 𝗮 𝗺𝗲𝘀𝘀𝗮𝗴𝗲.
I’ll teach you how to deadlift like a legend.

𝐓𝐚𝐩𝐞𝐫 𝐋𝐢𝐤𝐞 𝐚 𝐏𝐫𝐨: 𝐖𝐡𝐲 𝐋𝐞𝐬𝐬 𝐢𝐬 𝐌𝐨𝐫𝐞 𝐁𝐞𝐟𝐨𝐫𝐞 𝐑𝐚𝐜𝐞 𝐃𝐚𝐲

So, you’ve done the training. You’ve logged the long runs, eaten your weight in bananas, and sworn at your GPS watch more times than you’d like to admit. Now you’re entering the final stretch before your big race… and suddenly, your brain decides now is a great time to panic.

Welcome to 𝐓𝐡𝐞 𝐓𝐚𝐩𝐞𝐫: A magical period where your training volume drops, your energy climbs, and your self-confidence goes into hiding like it’s being hunted by HMRC.

But trust me: tapering is essential. Done right, it’s the difference between running like a gazelle on Red Bull or shuffling along like a half-cooked potato.

𝐖𝐡𝐚𝐭 𝐈𝐬 𝐓𝐚𝐩𝐞𝐫𝐢𝐧𝐠?

Tapering is the strategic reduction of training volume in the final 2–3 weeks before a big event; usually a marathon, half, or ultra. It’s designed to give your body time to recover, rebuild, and fully adapt to the training you’ve smashed over the past few months.

Think of it like marinating a steak. You’ve done all the prep, now you let it rest and absorb all that glorious flavour (aka fitness gains) before you throw it on the grill (race day).

𝐖𝐡𝐲 𝐓𝐚𝐩𝐞𝐫𝐢𝐧𝐠 𝐖𝐨𝐫𝐤𝐬

• Reduces fatigue: You’re not just tired from this week, you’re carrying months of cumulative fatigue. Tapering lets that go.

• Increases glycogen stores: Less training + proper fuelling = full energy tanks.

• Boosts performance: Studies show athletes can improve performance by up to 3–6% with an effective taper. That could be minutes off your finish time.

• Improves mental readiness: Fewer miles = more brain space to visualise crushing it on race day.

𝐅𝐮𝐧-𝐅𝐚𝐜𝐭:

A meta-analysis by Bosquet et al. (2007) found that tapering improves endurance performance when volume is reduced by 41–60%, intensity is maintained, and taper duration is between 1 and 3 weeks.

𝐇𝐨𝐰 𝐭𝐨 𝐓𝐚𝐩𝐞𝐫 (𝐖𝐢𝐭𝐡𝐨𝐮𝐭 𝐋𝐨𝐬𝐢𝐧𝐠 𝐘𝐨𝐮𝐫 𝐌𝐢𝐧𝐝)

𝟏. 𝐂𝐮𝐭 𝐕𝐨𝐥𝐮𝐦𝐞, 𝐍𝐨𝐭 𝐈𝐧𝐭𝐞𝐧𝐬𝐢𝐭𝐲

Your runs get shorter, but they still have purpose. You want to stay sharp, not flat. Drop volume by around 30–50% each week but keep race pace work or strides in the mix.

𝟐. 𝐃𝐨𝐧’𝐭 𝐓𝐫𝐲 𝐭𝐨 “𝐌𝐚𝐤𝐞 𝐔𝐩” 𝐌𝐢𝐬𝐬𝐞𝐝 𝐒𝐞𝐬𝐬𝐢𝐨𝐧𝐬

Taper time is not the time to play catch-up. You missed a long run two weeks ago? Leave it buried. Late gains = early burnout.

𝟑. 𝐃𝐢𝐚𝐥 𝐢𝐧 𝐒𝐥𝐞𝐞𝐩, 𝐒𝐭𝐫𝐞𝐬𝐬, 𝐚𝐧𝐝 𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲

Think of tapering as a recovery protocol:
• Prioritise sleep like it’s training.
• Stretch, foam roll, and hydrate.
• Stop doomscrolling running forums the night before the race.

𝟒. 𝐂𝐚𝐫𝐛𝐬 𝐀𝐫𝐞 𝐘𝐨𝐮𝐫 𝐅𝐫𝐢𝐞𝐧𝐝𝐬

In the final few days, you’ll start carb loading (especially for marathons and ultras). This isn’t about stuffing your face all week—it’s a strategic increase in easily digestible carbs 2–3 days before the race to top up glycogen stores.

𝟓. 𝐄𝐱𝐩𝐞𝐜𝐭 𝐭𝐨 𝐅𝐞𝐞𝐥 𝐖𝐞𝐢𝐫𝐝

Tapering messes with your head. Common symptoms include:
• Phantom injuries
• Sudden belief you’ve forgotten how to run
• Uncontrollable urge to do “just one more” long run
• Rage when someone uses “jog” instead of “run”

All normal. Don’t panic. Trust the process.

𝐓𝐚𝐩𝐞𝐫 𝐓𝐢𝐦𝐞𝐥𝐢𝐧𝐞 𝐄𝐱𝐚𝐦𝐩𝐥𝐞 (𝐌𝐚𝐫𝐚𝐭𝐡𝐨𝐧)

–𝟑 𝐖𝐞𝐞𝐤𝐬 𝐎𝐮𝐭
Volume: 100% (Peak)
Key Sessions: Final long run, race pace work

–𝟐 𝐖𝐞𝐞𝐤𝐬 𝐎𝐮𝐭
Volume: ~70%
Key Sessions: Reduced long run, interval tune-up

–𝟏 𝐖𝐞𝐞𝐤 𝐎𝐮𝐭
Volume: ~50%
Key Sessions: Short tempo, strides, full rest day

𝐑𝐚𝐜𝐞 𝐖𝐞𝐞𝐤
Volume: ~30–40%
Key Sessions: Rest, shakeout runs, carb load

𝐅𝐢𝐧𝐚𝐥 𝐓𝐡𝐨𝐮𝐠𝐡𝐭𝐬

Tapering is a test: not of your legs, but of your patience. It’s about trusting the hay is in the barn, the fitness is locked in, and rest is now the most potent performance enhancer in your toolkit.

You don’t get faster by flogging yourself all the way to the start line. You get faster by backing off at the right time so you can explode forward when it counts.

So breathe. Trust the taper. And get ready to fly.

𝗨𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱𝗶𝗻𝗴 𝗛𝗲𝗮𝗿𝘁 𝗥𝗮𝘁𝗲 𝗭𝗼𝗻𝗲𝘀: 𝗧𝗵𝗲 𝗞𝗲𝘆 𝘁𝗼 𝗦𝗺𝗮𝗿𝘁𝗲𝗿 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴

Heart rate zones are one of the most effective ways to tailor your training for specific goals, whether that’s improving endurance, burning fat, or pushing your anaerobic threshold. Understanding these zones can help you optimise your workouts, avoid overtraining, and make measurable progress towards your fitness goals.

𝗛𝗼𝘄 𝗛𝗲𝗮𝗿𝘁 𝗥𝗮𝘁𝗲 𝗭𝗼𝗻𝗲𝘀 𝗔𝗿𝗲 𝗗𝗲𝘁𝗲𝗿𝗺𝗶𝗻𝗲𝗱

Heart rate zones are typically calculated as percentages of your maximum heart rate (MHR). The traditional formula for estimating MHR is:

220 - Your Age = MHR

However, this is a rough estimate and may not be entirely accurate for everyone. More precise methods include lab testing or using wearable devices that track heart rate variability and fitness levels over time.

𝗛𝗼𝘄 𝘁𝗼 𝗘𝘀𝘁𝗶𝗺𝗮𝘁𝗲 𝗬𝗼𝘂𝗿 𝗠𝗮𝘅 𝗛𝗲𝗮𝗿𝘁 𝗥𝗮𝘁𝗲

While the 220 - age formula is the most commonly used, there are other ways to estimate MHR more accurately:

1. 𝘍𝘪𝘦𝘭𝘥 𝘛𝘦𝘴𝘵 𝘔𝘦𝘵𝘩𝘰𝘥 (𝘔𝘢𝘹𝘪𝘮𝘶𝘮 𝘌𝘧𝘧𝘰𝘳𝘵 𝘛𝘦𝘴𝘵)
• Warm up thoroughly for 10-15 minutes.
• Perform a high-intensity effort, such as a 3-minute all-out run or an incremental treadmill test.
• Gradually increase your intensity until you reach exhaustion.
• Your highest recorded heart rate during this test is a good estimate of your MHR.

2. 𝘛𝘢𝘯𝘢𝘬𝘢 𝘍𝘰𝘳𝘮𝘶𝘭𝘢 (𝘔𝘰𝘳𝘦 𝘈𝘤𝘤𝘶𝘳𝘢𝘵𝘦 𝘧𝘰𝘳 𝘖𝘭𝘥𝘦𝘳 𝘈𝘥𝘶𝘭𝘵𝘴)
• MHR = 208 - (0.7 × age)
• This formula is often more precise, especially for older individuals, as it accounts for variations in heart rate decline with age.

3. 𝘞𝘦𝘢𝘳𝘢𝘣𝘭𝘦 𝘋𝘦𝘷𝘪𝘤𝘦 𝘌𝘴𝘵𝘪𝘮𝘢𝘵𝘪𝘰𝘯
• Many fitness trackers and smartwatches use data from multiple workouts to estimate MHR based on your actual heart rate responses over time.
• Some devices also offer guided MHR tests within their apps.

Using one or a combination of these methods can provide a better understanding of your true max heart rate, allowing for more personalised and effective training zones.

Once you have your MHR, heart rate zones are divided into five categories:

𝗧𝗵𝗲 𝗙𝗶𝘃𝗲 𝗛𝗲𝗮𝗿𝘁 𝗥𝗮𝘁𝗲 𝗭𝗼𝗻𝗲𝘀

𝙕𝙤𝙣𝙚 1: 𝙑𝙚𝙧𝙮 𝙇𝙞𝙜𝙝𝙩 (50-60% 𝙤𝙛 𝙈𝙃𝙍)
• Description: This is the easiest training zone, ideal for active recovery, warming up, and cooling down.
• Benefits:
• Helps promote blood flow and recovery
• Improves overall cardiovascular health with minimal fatigue
• Best For: Recovery sessions, beginners getting started with fitness, and improving overall movement efficiency.

𝙕𝙤𝙣𝙚 2: 𝙇𝙞𝙜𝙝𝙩 (60-70% 𝙤𝙛 𝙈𝙃𝙍)
• Description: Often called the “fat-burning zone,” this intensity is sustainable for long durations.
• Benefits:
• Improves aerobic endurance
• Enhances fat oxidation (although total calorie burn still matters more for fat loss)
• Builds a strong base for higher-intensity training
• Best For: Long-distance running, cycling, walking, and steady-state cardio sessions.

𝙕𝙤𝙣𝙚 3: 𝙈𝙤𝙙𝙚𝙧𝙖𝙩𝙚 (70-80% 𝙤𝙛 𝙈𝙃𝙍)
• Description: Also known as the “aerobic zone,” this is where you start pushing your cardiovascular system.
• Benefits:
• Improves VO2 max (your body’s ability to use oxygen efficiently)
• Enhances cardiovascular endurance
• Increases lactate threshold, allowing you to sustain higher intensities for longer
• Best For: Tempo runs, moderate-intensity cycling, and endurance-building workouts.

𝙕𝙤𝙣𝙚 4: 𝙃𝙖𝙧𝙙 (80-90% 𝙤𝙛 𝙈𝙃𝙍)
• Description: This is your “anaerobic zone,” where your body starts relying more on glycogen (carbohydrate stores) for energy.
• Benefits:
• Increases anaerobic capacity and speed
• Boosts lactate threshold, delaying fatigue
• Enhances high-intensity performance
• Best For: High-intensity interval training (HIIT), sprint intervals, and race preparation for short-distance events.

𝙕𝙤𝙣𝙚 5: 𝙈𝙖𝙭𝙞𝙢𝙪𝙢 (90-100% 𝙤𝙛 𝙈𝙃𝙍)
• Description: The highest intensity zone, reserved for short bursts of all-out effort.
• Benefits:
• Maximises power and speed
• Improves explosive strength and fast-twitch muscle activation
• Trains the body to recover quickly between efforts
• Best For: Sprinting, maximal effort intervals, and elite-level conditioning.

𝗪𝗵𝗶𝗰𝗵 𝗭𝗼𝗻𝗲 𝗜𝘀 𝗕𝗲𝘀𝘁 𝗳𝗼𝗿 𝗬𝗼𝘂𝗿 𝗚𝗼𝗮𝗹𝘀?
• Fat Loss: While Zone 2 is commonly called the “fat-burning zone,” overall calorie expenditure is more important. A mix of Zone 2 (steady-state) and Zone 4-5 (HIIT) tends to be most effective for fat loss.
• Endurance: Zone 2 and Zone 3 are essential for building aerobic capacity and improving endurance performance.
• Speed & Power: Zone 4 and Zone 5 improve anaerobic power, helping you run faster and sustain high intensities.
• General Fitness & Longevity: A combination of all zones throughout the week ensures a well-rounded approach to fitness and heart health.

𝗛𝗼𝘄 𝗢𝗳𝘁𝗲𝗻 𝗦𝗵𝗼𝘂𝗹𝗱 𝗬𝗼𝘂 𝗧𝗿𝗮𝗶𝗻 𝗶𝗻 𝗘𝗮𝗰𝗵 𝗭𝗼𝗻𝗲?

For a balanced training programme, consider the following breakdown:
• Zone 1-2: 3-5 sessions per week for recovery, warm-ups, or base training.
• Zone 3: 2-4 sessions per week for endurance improvement.
• Zone 4-5: 1-3 sessions per week, depending on goals and recovery capacity.

𝗙𝗶𝗻𝗮𝗹 𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀

Heart rate zones are a powerful tool for maximising your training efficiency and ensuring you’re working at the right intensity for your goals. By incorporating a mix of zones into your routine, you can improve endurance, build strength, and avoid burnout. The key is to listen to your body, track your progress, and adjust as needed for optimal results!

𝗖𝗮𝗻 𝗞𝗶𝗱𝘀 𝗟𝗶𝗳𝘁 𝗪𝗲𝗶𝗴𝗵𝘁𝘀? 𝗧𝗵𝗲 𝗧𝗿𝘂𝘁𝗵 𝗔𝗯𝗼𝘂𝘁 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝗖𝗵𝗶𝗹𝗱𝗿𝗲𝗻

There’s a long-standing myth that weight training will stunt a child’s growth faster than a medieval executioner with a grudge. But is there any truth to it? Or is it just another relic of gym folklore, alongside “toning” workouts and the idea that running is the only way to lose fat?

Spoiler alert: Strength training is not only safe for kids, it’s beneficial. The key is doing it appropriately for their age, maturity level, and experience.

Let’s break it down.

𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘃𝘀. 𝗪𝗲𝗶𝗴𝗵𝘁 𝗟𝗶𝗳𝘁𝗶𝗻𝗴: 𝗧𝗵𝗲 𝗜𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗗𝗶𝘀𝘁𝗶𝗻𝗰𝘁𝗶𝗼𝗻

Before we dive into what’s safe and what’s not, let’s clarify a key distinction:
Strength training: A structured, progressive approach using bodyweight, resistance bands, medicine balls, free weights, or machines to improve muscular strength, endurance, and coordination.
Weight lifting (Olympic lifting) and Powerlifting: Competitive sports that involve maximal effort lifts (e.g., sn**ch, clean and jerk, squat, bench press, deadlift). These require high skill and technical mastery, not something you’d throw an 8-year-old into right away.
While strength training is excellent for kids, structured Olympic lifting and powerlifting should be introduced later when skeletal maturity and technical proficiency allow for it.

𝗧𝗵𝗲 𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝗖𝗵𝗶𝗹𝗱𝗿𝗲𝗻

1. Improved Strength & Athletic Performance

Children naturally develop muscular strength through play; running, climbing, jumping, and wrestling like mini-Spartans in the living room. Strength training enhances this by:
✔️ Improving coordination and motor control
✔️ Increasing muscular endurance for sports
✔️ Reducing injury risk by strengthening joints and stabilizers

2. Better Bone Health

Contrary to the “weight lifting stunts growth” myth, resistance training actually improves bone density. Studies show that children who engage in weight-bearing activities develop stronger, more resilient bones.

3. Injury Prevention

A structured resistance program:
✔️ Strengthens tendons and ligaments
✔️ Improves balance and coordination
✔️ Reduces the risk of sports-related injuries

Many youth sports injuries occur due to weakness, instability, or imbalances. Strength training helps bulletproof young athletes against avoidable damage.

4. Healthy Habits for Life

Introducing kids to resistance training sets them up for long-term health and fitness. Learning to train properly early on makes it far more likely they’ll stick with exercise as adults, rather than just discovering the gym in a desperate attempt to undo the sins of university takeaways.

𝗪𝗵𝗮𝘁’𝘀 𝗦𝗮𝗳𝗲 𝗳𝗼𝗿 𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗔𝗴𝗲 𝗚𝗿𝗼𝘂𝗽𝘀?

Ages 5-7: Coordination & Bodyweight Basics

At this stage, the focus should be on:
✅ Play-based movements (climbing, crawling, jumping)
✅ Basic motor skills (running, balancing, throwing)
✅ Bodyweight exercises (squats, push-ups, lunges)
❌ No structured external weight training yet

Ages 8-10: Light Resistance & Technique Development

Kids at this age can start learning basic resistance exercises with light loads and high reps, focusing on technique. This includes:
✅ Bodyweight movements (squats, step-ups, planks)
✅ Resistance bands or light dumbbells (5-10% of body weight)
✅ Medicine balls for controlled explosive movements
❌ No max effort lifting or high-impact plyometrics

Ages 11-13: Structured Strength Training (Light to Moderate Loads)

Pre-teens and early teens can safely incorporate:
✅ Free weights and machines with proper instruction
✅ Progressive overload (gradual increases in resistance)
✅ Focus on movement patterns (deadlifts, squats, presses)
❌ Still no maximal lifting or powerlifting attempts

Ages 14-18: Advanced Strength Training & Sport-Specific Work

At this stage, kids who have built a solid foundation can safely progress to:
✅ Heavier compound lifts (bench press, deadlifts, squats)
✅ Olympic lifting (if coached properly)
✅ Sport-specific strength and power training
❌ Still no ego lifting. Safety and technique first

By mid to late teens, their programming should mirror adult training, with individual adjustments based on growth, recovery, and experience.

𝗖𝗼𝗺𝗺𝗼𝗻 𝗠𝘆𝘁𝗵𝘀 & 𝗖𝗼𝗻𝗰𝗲𝗿𝗻𝘀 𝗗𝗲𝗯𝘂𝗻𝗸𝗲𝗱

❌ “Weight Training Stunts Growth”

There is zero scientific evidence that strength training negatively affects growth plates. If anything, loading bones appropriately stimulates bone density and growth.

❌ “Children Should Only Do Cardio”

Strength training isn’t just safe, it’s often more beneficial than excessive endurance training for growing bodies. It helps prevent overuse injuries common in young runners and footballers.

❌ “It’s Dangerous”

Everything is dangerous if done incorrectly. The real risks come from:
❌ Poor supervision
❌ Excessive loads
❌ Bad technique
❌ Lack of proper progression

With qualified coaching and an age-appropriate plan, strength training is safer than many traditional youth sports.

𝗙𝗶𝗻𝗮𝗹 𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀: 𝗦𝗵𝗼𝘂𝗹𝗱 𝗬𝗼𝘂𝗿 𝗞𝗶𝗱 𝗦𝘁𝗮𝗿𝘁 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴?

✅ If they’re active, interested, and supervised by someone who knows what they’re doing: yes, absolutely.
✅ If they just want to stay fit, improve in sports, or build confidence: again, yes.
❌ If they’re forced into heavy lifting without proper instruction, that’s when it becomes a problem.

The goal is building strength, confidence, and resilience, not cranking out one-rep maxes on the bench press at age 10.

Encourage movement, keep it fun, and ditch the myths. Your kids will thank you when they grow up stronger, healthier, and injury-free.

𝗛𝗼𝘄 𝘁𝗼 𝗥𝘂𝗻 𝗪𝗶𝘁𝗵𝗼𝘂𝘁 𝗙𝗲𝗲𝗹𝗶𝗻𝗴 𝗟𝗶𝗸𝗲 𝗬𝗼𝘂’𝗿𝗲 𝗗𝘆𝗶𝗻𝗴

(A Guide for People Who Hate Running and Want to Suffer Less)

So, you’ve decided to take up running. Maybe you signed up for a Spartan Race, maybe your mate tricked you into a charity 10K, or maybe you just want to be able to jog for a bus without looking like you need an ambulance. Whatever the reason, you’ve realised that running currently feels like punishment for crimes you didn’t commit.

Good news: it doesn’t have to suck. Here’s how to make running not feel like slow, gasping death.

𝟭. 𝗦𝘁𝗼𝗽 𝗦𝗽𝗿𝗶𝗻𝘁𝗶𝗻𝗴 𝗢𝘂𝘁 𝗼𝗳 𝘁𝗵𝗲 𝗚𝗮𝘁𝗲 𝗟𝗶𝗸𝗲 𝗬𝗼𝘂’𝗿𝗲 𝗕𝗲𝗶𝗻𝗴 𝗖𝗵𝗮𝘀𝗲𝗱 𝗯𝘆 𝗮 𝗕𝗲𝗮𝗿

Most people make the same rookie mistake: they start way too fast. Five minutes in, they’re gasping for air and reconsidering their life choices. The fix? Slow the hell down.

You should be able to hold a conversation while running. If you’re wheezing like a dying bagpipe, you’re going too hard. Aim for a pace that feels almost insultingly slow, your lungs will thank you later.

𝟮. 𝗕𝗿𝗲𝗮𝘁𝗵𝗲 𝗟𝗶𝗸𝗲 𝗮 𝗛𝘂𝗺𝗮𝗻, 𝗡𝗼𝘁 𝗮 𝗩𝗮𝗰𝘂𝘂𝗺 𝗖𝗹𝗲𝗮𝗻𝗲𝗿

A lot of new runners breathe terribly. Some forget to breathe at all (not recommended), while others hyperventilate like they’re trying to blow up a bouncy castle.
• Breathe in through your nose and mouth – don’t force yourself to only use your nose; that’s nonsense.
• Try to match your breathing to your steps – a common rhythm is inhale for two steps, exhale for two steps (but adjust as needed).
• Relax – if your shoulders are creeping up to your ears, drop them.

𝟯. 𝗘𝗺𝗯𝗿𝗮𝗰𝗲 𝘁𝗵𝗲 𝗪𝗮𝗹𝗸 𝗕𝗿𝗲𝗮𝗸

Walking during a run isn’t cheating. It’s a smart way to build endurance without feeling like you’re dying. Try run-walk intervals, like:
• Run for 2 minutes, walk for 1 minute
• Run for 3 minutes, walk for 1 minute
• Gradually increase run time as you improve

Over time, your body adapts, and the need for walking decreases organically.

𝟰. 𝗙𝗶𝘅 𝗬𝗼𝘂𝗿 𝗥𝘂𝗻𝗻𝗶𝗻𝗴 𝗙𝗼𝗿𝗺 (𝗼𝗿 𝗮𝘁 𝗟𝗲𝗮𝘀𝘁 𝗧𝗿𝘆 𝗡𝗼𝘁 𝘁𝗼 𝗟𝗼𝗼𝗸 𝗟𝗶𝗸𝗲 𝗮 𝗙𝗹𝗮𝗶𝗹𝗶𝗻𝗴 𝗢𝗰𝘁𝗼𝗽𝘂𝘀)

Your form matters. Bad running technique = more energy wasted = more suffering.
• Posture: Stand tall, slight forward lean (but not hunched forward).
• Arms: Keep them relaxed and swinging naturally (no T-Rex arms!)
• Stride: Short, quick steps are better than long, awkward strides. Aim for around 170–180 steps per minute (use a metronome app or listen to music in that BPM range).

Better form = less energy wasted = less pain. Simple maths.

𝟱. 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗪𝗶𝗹𝗹 𝗠𝗮𝗸𝗲 𝗥𝘂𝗻𝗻𝗶𝗻𝗴 𝗟𝗲𝘀𝘀 𝗠𝗶𝘀𝗲𝗿𝗮𝗯𝗹𝗲

Weak legs, core, and glutes make running harder than it needs to be. Throw in some:
• Squats & Lunges – stronger legs, better endurance.
• Deadlifts & Hip Thrusts – glutes that actually do something.
• Planks & Core Work – less wobbling, better posture.

You don’t need to train like a powerlifter, but adding strength work 2-3 times per week will make running so much easier.

𝟲. 𝗙𝘂𝗲𝗹 𝗮𝗻𝗱 𝗛𝘆𝗱𝗿𝗮𝘁𝗲 𝗟𝗶𝗸𝗲 𝗮 𝗖𝗼𝗺𝗽𝗲𝘁𝗲𝗻𝘁 𝗔𝗱𝘂𝗹𝘁

If you run on fumes, you’ll feel like garbage. Basics:
• Drink water – dehydration makes everything worse.
• Carbs are your friend – especially before a longer run.
• Electrolytes help – if you’re sweating buckets, replace what you lose.

Running while underfed, dehydrated, or hungover = bad time.

𝟳. 𝗥𝘂𝗻 𝗠𝗼𝗿𝗲 𝗢𝗳𝘁𝗲𝗻 (𝗕𝘂𝘁 𝗗𝗼𝗻’𝘁 𝗢𝘃𝗲𝗿𝗱𝗼 𝗜𝘁)

If you only run once every three weeks, it’s always going to feel awful. Aim for at least two runs per week, more if you’re building endurance.

But also: don’t be an idiot.
• Increase your mileage gradually (no more than 10% per week).
• Listen to your body; sore muscles are fine, but sharp pain = stop.

𝟴. 𝗠𝗮𝗸𝗲 𝗜𝘁 𝗟𝗲𝘀𝘀 𝗕𝗼𝗿𝗶𝗻𝗴

Running while staring at the same pavement for 30 minutes? No thanks. Try:
• Podcasts/Audiobooks – distract yourself.
• Music – find a running playlist with a good BPM.
• Scenic routes – trails > endless roads.
• Running with a friend – misery loves company.

𝟵. 𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿 𝗧𝗵𝗮𝘁 𝗜𝘁 𝗦𝘂𝗰𝗸𝘀 𝗟𝗲𝘀𝘀 𝗢𝘃𝗲𝗿 𝗧𝗶𝗺𝗲

The first few weeks will be rough. That’s just how adaptation works. But stick with it, and you’ll notice:
• Your lungs burn less.
• Your legs feel stronger.
• You recover faster.

Eventually, you’ll reach the point where running is… not awful. Maybe even enjoyable. And if not? At least it won’t feel like death.

Now go run. Slowly.

🏋️‍♂️ The Hogwarts House Fitness Program: Find Your Training Style! 🏋️‍♀️

Not all gym-goers are the same; some charge in like a Gryffindor, while others track every detail like a Ravenclaw. Some put in slow, steady work like a Hufflepuff, and some take the most efficient, cunning route like a true Slytherin.

Which Hogwarts House do YOU train like? Let’s break it down. ⚡🏆

🔴 Gryffindor – The Brave, Bold, and Reckless Lifters
🔥 Your Style: Heavy lifting, high-intensity challenges, and extreme competitive drive.
⚠️ Your Weakness: Overtraining, ego lifting, and skipping recovery.
🏆 Your Challenge: Go for a 1RM PR on Squat, Bench, or Deadlift.

🔵 Ravenclaw – The Thoughtful, Analytical Trainer
📊 Your Style: Structured programming, tracking macros, and nerding out over biomechanics.
⚠️ Your Weakness: Overanalyzing instead of taking action.
🏆 Your Challenge: Follow a structured 6-week plan and track measurable progress.

🟡 Hufflepuff – The Hardworking, Loyal, and Consistent Athlete
🏃 Your Style: Endurance training, community workouts, and unwavering consistency.
⚠️ Your Weakness: Sticking to comfort zones, underestimating strength training.
🏆 Your Challenge: Sign up for a race or fitness event and see it through.

🟢 Slytherin – The Smart, Cunning, and Efficient Athlete
♟ Your Style: Training smart, maximizing results with minimal effort, and competing to win.
⚠️ Your Weakness: Skipping warm-ups, avoiding weaknesses, and prioritizing shortcuts.
🏆 Your Challenge: Design a 4-week “minimum effort, max results” program and execute it.

Which house rules the gym? Drop your Hogwarts fitness house in the comments! 🏋️‍♂️⚡

🍽️ Hobbit Gains: Can You Really Eat Six Meals a Day and Stay Fit? 🏋️‍♂️

Hobbits eat seven meals a day; breakfast, second breakfast, elevenses, luncheon, afternoon tea, dinner, and supper. But could this actually work for fitness? Would eating like a Hobbit make you shredded or just a round-bellied legend?

Let’s break it down.

⸻

🥖 What Do Hobbits Eat?

🔹 Hearty stews, bread, cheese, meats, ale, cakes, and potatoes.
🔹 High-carb, high-fat, and high-calorie; great for trekking across Middle-earth, but maybe not for a six-pack.

⸻

💪 Can Eating More Meals Boost Your Gains?

📌 Myth: “Eat every 2-3 hours to keep your metabolism high.” ❌ Nope.
📌 Truth: Total daily calories matter more than meal timing.
📌 Frequent meals can help for:
✅ Endurance athletes (for consistent fuel).
✅ Hard gainers who struggle to eat enough.
✅ People who prefer small, frequent meals.

But strength athletes & bodybuilders? As long as your protein & total calories are on point, meal frequency isn’t a magic trick.

⸻

✅ Pros of the Hobbit Diet

✔️ Helps control hunger & prevents overeating later.
✔️ Can work for bulking & consistent energy.
✔️ Works well for those who prefer smaller meals.

❌ Cons of the Hobbit Diet

⚠️ Meal prep becomes a full-time job.
⚠️ Doesn’t magically improve fat loss or muscle gain, total calories & macros do.
⚠️ Easy to overeat if meals aren’t controlled.

⸻

🍗 How to Eat Like a Hobbit (Without Turning Into One)

🏆 Make it protein-focused; swap all that bread & cheese for lean meats, eggs, Greek yoghurt, and protein shakes.
🏆 Control portion sizes; six small meals, not seven feasts.
🏆 Balance macros; carbs for energy, fats for recovery, protein for muscle.
🏆 Fit it into your calorie needs; overeating is still overeating, even if it’s elevenses.

⸻

🏔️ Should You Try It?

The Hobbit lifestyle is fun, but not necessary for fitness success.

⚡ The takeaway? Eat in a way that works for your goals, lifestyle, and appetite.
⚡ But if you do go full Hobbit, at least earn it with a few epic adventures and long walks across Middle-earth!

💬 Would you try the Hobbit diet? Drop your thoughts below! ⬇️

In honour of World Book Day, I thought I’d share some fun articles based on my favourite books!

The Ultimate Witcher Workout: Train Like a Monster Slayer

Geralt doesn’t just hit the gym, he trains for survival. No mutagens, no potions, just raw strength, agility, and endurance. Here’s how to build Witcher-level fitness:

⚔️ Strength & Power – Lift like a monster hunter
🔥 Agility & Mobility – Move like a cat, strike like a viper
💥 Combat Conditioning – Fight-ready stamina
🏃 Endurance & Recovery – Because Witchers walk everywhere

💪 The Witcher Combat Challenge (Boss Fight Mode)
Complete 3 rounds:
✅ 10 Deadlifts (Heavy)
✅ 20 Kettlebell Swings
✅ 10 Box Jumps
✅ 20 Sandbag Slams
✅ 30s Battle Ropes
✅ 100m Sprint or Row

Are you ready to take the Path of the Witcher?