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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.
Followed a workout video and lost steam? Here is why live, coached group training classes outperform screen-only workouts for technique, motivation and results.
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.
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.
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.
Strength, combat sports, classes and recovery: here is a flexible weekly training plan showing how members use everything at Hammer’s Gym across seven days.
Recovery is where progress is made. Here are five recovery hacks, from heat and cold therapy to hands-on treatment and nutrition, all available under one roof at Hammer’s Gym.
Stiff shoulders, tight hips, shallow squats? This two-week mobility routine gives you a day-by-day plan with sets and reps to loosen up, move better and lift with more range.
A complete 500 calorie workout combining strength and cardio in six exercises, each with an easier regression so beginners and experienced lifters can train side by side.
Melbourne heatwaves make training harder, but they do not have to stop it. Seven practical tips for exercising in hot weather, and how to keep your routine cool and consistent through summer.
