Progressive Overload: The One Training Principle You Actually Need
Free weights or machines, high reps or low, every training philosophy agrees on one thing: progressive overload. Here is what it means and how to apply it.
Hammers Gym
Cardio or Weights First? What the Research Actually Says
One of the gym’s oldest debates: cardio or weights first? Here is what a controlled study found, and why the order might matter less than you think.
Exercise and Body Image: How Working Out Helps You Feel Good About Yourself
Feeling good in your body is not just about how it looks. Research on exercise and body image shows a single workout can genuinely shift how you feel, and the effect lasts.
Train for Your Brain: The Mental Health Benefits of Exercise
Training is not just about how you look. Here are the mental health benefits of exercise, from mood and memory to stress relief, and how community plays a part.
Muay Thai Mum sends home invaders running scared
The power of Muay Thai was in full force recently, when a couple of burglars got more than they bargained for when they broke into the home of Victorian mother Marianne Valitutti. Little did they know that she was a Muay Thai enthusiast who had been training in the martial art for five years and … Read more
Q&A: Scott Adkins (Boyka: Undisputed, Expendables 2) is coming to Hammer’s
Starting with your martial arts background, was it film or family that first got you involved in martial arts as a kid? Scott Adkins: My family, because my brother and my dad did judo. I was 10 years old and I just went along because they did it, I suppose. I didn’t even want to go — I used … Read more
The Best Training for Anti-Ageing: What the Research Shows
Can training really slow ageing at a cellular level? A study comparing HIIT, weight training and a combination of both found some striking differences. Here is what it means for your program.