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Why Reformer Pilates Is the Perfect Addition to Your Gym and Martial Arts Training When you think of strength, power, and resilience, you might picture heavy weights, high-intensity cardio, or full-contact martial arts. But what if one of the smartest additions to your training routine involved a machine with springs, gliding platforms, and seemingly graceful … Read more

Hyrox at Hammer’s Gym, Complete Training Program   🧭 Intro: What Is HYROX? HYROX is a global fitness race combining running and functional workouts. Competitors run 1km between each of 8 functional fitness stations. It’s designed to test full-body strength, muscular endurance, and cardiovascular fitness.   At Hammer’s Gym, our facilities are uniquely suited to … Read more

Why Learning Martial Arts Is More Important Than Ever: Self-Defence, Street Smarts & Confidence in a Changing Melbourne In recent years, Melbourne has seen a noticeable rise in teen-related crime, street violence, and home invasions making personal safety a growing concern for many residents. At Hammer’s Gym, we believe martial arts isn’t just a sport … Read more

6 Common Gym Training Myths Busted by Science There’s no shortage of gym advice floating around some great, some… not so much. At Hammer’s Gym, we’re big believers in cutting through the noise with science-backed information. So let’s set the record straight and bust some of the most common gym myths we hear all the … Read more

Fuel for Performance: How to Eat for Training and Wellbeing At Hammer’s Gym, we know that your training doesn’t stop at the weights or cardio machines. What you put into your body is just as important as how you move it. Whether you’re training for strength, endurance, fat loss, or simply to feel better day … Read more

Why Group Training with Live Coaches Beats Screen-Only Workouts Every Time If you’re new to fitness—or you’ve tried following workout videos on a screen—you know how easy it is to lose steam. At Hammer’s Gym, we believe there’s no substitute for the energy and accountability of live, instructor-led classes. Here’s why beginners thrive in our … Read more

Progressive Overload: What Is It and How Can It Benefit You? If you’ve been hitting the gym consistently but aren’t seeing the progress you hoped for, it might be time to check if progressive overload is part of your training. What Is Progressive Overload? Progressive overload is the gradual increase of stress placed on the … Read more

Free Guided Glutes & Legs Workout! 🔥 Why Focus on Glutes & Legs? Functional Strength: Your glutes and legs are your power base. Strong legs support everything from walking and running to lifting heavy. Injury Prevention: Building muscle in the lower body helps stabilize joints and prevent lower back, hip, and knee injuries. Aesthetic Goals: … Read more

How to Increase Your Bench Press by 10kg in Two Weeks Want to add 10kg to your bench press in just two weeks? It’s ambitious—but it’s possible. At Hammers Gym, we’re all about helping you push limits and crush goals. Whether you’ve hit a plateau or just want to shock your muscles into growth, here’s … Read more

What a Full Week at Hammer’s Looks Like (Weekly Training Program) With so much to do at Hammer’s Gym we thought we’d showcase what your week at Hammer’s can look like! Here’s a flexible example to get you started, with balance between training, skill-building, and recovery. Monday: Strength Training + Sauna Hit the weights: Focus … Read more