Hammers Gym
HYROX Training Program: How to Prepare for Every Station at Hammer’s Gym
Eight functional stations, eight 1 km runs. Here is a complete HYROX training program covering every station with drills, progressions and a weekly split you can run at Hammer’s Gym.
Why Learning Martial Arts Matters: Self-Defence, Awareness and Confidence
Martial arts is more than a sport. It teaches practical self-defence, situational awareness and calm under pressure, and it is one of the best workouts there is. Why it matters for adults, teens and families.
6 Common Gym Training Myths Busted by Science
There is no shortage of gym advice, and a lot of it is wrong. Here are six common gym myths, what the science actually says, and what to do instead.
How to Eat for Training: Fuel for Performance and Wellbeing
Training does not stop at the weights. Here is what to eat before and after a workout, how to fuel according to your goal, and the daily nutrition habits that power performance and wellbeing.
Why Group Training with Live Coaches Beats Screen-Only Workouts Every Time
Followed a workout video and lost steam? Here is why live, coached group training classes outperform screen-only workouts for technique, motivation and results.
Progressive Overload for Beginners: An 8-Week Example Plan
Training consistently but not getting stronger? Here is progressive overload for beginners: what it means, why it works, and an eight-week example plan you can copy.
Free Glutes and Legs Workout: 6 Exercises for a Stronger Lower Body
Your glutes and legs are your power base. This free glutes and legs workout builds strength, protects your joints and shapes your lower body in six exercises, twice a week.
How to Increase Your Bench Press: A 2-Week Plan to Add 10 kg
Stuck on the bench? Here is how to increase your bench press with a focused two-week plan: three purposeful sessions a week, better set-up, stronger triceps and back, and proper fuel.