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Coaching notes

What our coaches actually tell members, written down. No miracle protocols, no supplements to sell — just the things that reliably work.

Hands gripping a loaded barbell Featured
12 May 2026 · Training · 7 min read

How to build real strength in twelve weeks

Progressive overload is simple on paper and easy to get wrong. Here is the exact block we run with every new member, week by week, including what to do when a session goes badly.

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A balanced bowl of vegetables, grains and protein Nutrition
28 April 2026 · 6 min read

What to eat around training

Forget the supplement aisle. Timing, protein and carbohydrate do almost all the work — here is how much of each, and when.

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Athlete stretching on the studio floor Recovery
9 April 2026 · 5 min read

Recovery is training too

Sleep, easy days and the cold plunge. What actually helps you adapt after hard work, and what is expensive theatre.

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Member resting between sets on a bench Training
21 March 2026 · 6 min read

How to start lifting at forty

Starting later is an advantage, not a handicap — provided you respect recovery and build the base properly first.

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What we write about

Four subjects, honestly covered

Training

Programming, progression, technique and what to do when the plan meets a bad week.

Nutrition

Practical eating around sessions, written by a registered dietitian, with nothing to sell you.

Recovery

Sleep, deloads, soft tissue work and the honest evidence behind the recovery industry.

Mindset

Consistency, motivation that survives February, and training around a demanding job.