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Hammers Gym 
Staying motivated alone is hard. Here are six research-backed benefits of a workout buddy, from accountability to better results, and five tips for finding the right training partner.
Weight training is one of the most effective and most overlooked tools for losing fat. Here is how it works, the health benefits that come with it, and a simple program to get started.
HIIT or steady state? Boxing or spin? Here are the main types of cardio compared, what each does best, who it suits and how to mix them for the best results.
The scales are the least reliable measure of progress in the gym. Here is how to track gym progress properly using your training log, strength, photos, measurements and how you feel.
Goals that are too ambitious lead to quitting; goals that are too easy lead to boredom. Here is how to set fitness goals that are challenging, realistic and actually achievable.
Two hours on a Sunday can fix your nutrition for the week. Here are the meal prep tips that make it easy, plus simple high-protein meal ideas for busy people who train.
Want a stronger, more defined back? These five back exercises cover the lats, upper back and mid-back, with form cues for each and a ready-to-use workout from Hammer’s Gym.
Your core is more than a six-pack. Here are the best core exercises for the deep stabilisers that protect your spine, improve posture and make every lift and strike stronger.
From our 50s, muscle loss accelerates and protein needs go up, not down. Here is how much protein older adults need, where to get it and why it works best alongside strength training.
