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.
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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.
What a Full Week at Hammer’s Looks Like: A Weekly Training Plan
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.
5 Recovery Hacks to Maximise your Performance and Wellbeing
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.
2-Week Mobility Routine: A Day-by-Day Guide to Moving Better
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.
500 Calorie Workout: A 45-Minute Hybrid Session (With Regressions)
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.