Beginner’s Gym Checklist: 7 Things That Actually Matter (And 3 That Don’t) Choosing a gym can feel overwhelming—especially if you’re just getting started.Do you need 200 machines? A “digital class wall”? What about coaching, classes, or recovery? Here’s a simple, beginner-friendly checklist our coaches at Hammers Gym in Nunawading use to help you pick a … Read more
At Hammer’s Gym, we know that recovery is just as important as your workout. Whether you’re hitting the weights hard or pushing yourself in a challenging cardio session, your body needs time and tools to recover effectively. To help you reach your fitness goals faster and stay injury-free, we’ve put together five powerful strategies to … Read more
Warm-Up (5-10 Minutes) Start with 5-10 minutes of light cardio (jogging, brisk walking on the treadmill, jump rope, or dynamic stretches) to raise your heart rate and activate your muscles. 1. Dumbbell Thrusters (3 Sets of 12-15 Reps) Why: Whole-body exercise that boosts your heart rate quickly, burning a lot of calories. Regressions: Squat Thrusts … Read more
As Melbourne braces for its ongoing heatwave, staying active and maintaining your fitness goals can feel like a challenge. But don’t worry! We’ve got you covered with some practical tips on how to keep cool while still crushing your workouts. At Hammer’s Gym, we’ve created an environment that allows you to stay fit, no matter … Read more
The holiday season is upon us, and between shopping, family gatherings, and all the celebrations, it can be hard to find time for your usual workout routine. But don’t worry staying fit doesn’t have to mean hours in the gym. With a little creativity and a focus on efficiency, you can still get a great … Read more
The festive season is just around the corner, and while it’s a time to relax, enjoy great food, and celebrate with loved ones, it can also be a challenge for anyone trying to maintain their fitness and health. Between the Christmas feasts, cold weather, and busy schedules, it’s easy to let your workout routine slip. … Read more
At Hammers Gym, we pride ourselves on being more than just a fitness facility. We’re a community dedicated to the pursuit of excellence, and our commitment to helping our members achieve their fitness goals has attracted some incredible talent over the years. From former champions to action movie stars, our gym has welcomed a remarkable … Read more
With summer just 100 days away, there’s no better time to jumpstart your fitness journey. In Australia, where sun-soaked days and beach outings are part of the lifestyle, getting a head start now can set you up for a fantastic summer. Here’s why you should begin training today and how you can make the most … Read more
For the EOFY Hammer’s Gym has had a massive restock of gym equipment and attachments. Barbell pads, rubber attachments, ankle cuffs and much more! Including resistance bands with a huge range of light to very heavy. So why not talk about why these are such a great gym essential and how to use them effectively. … Read more
With the colder weather the reduced temperature causes muscles to contract and tighten, making them less elastic and more susceptible to strains and tears. A proper warm-up increases muscle temperature, flexibility, and blood flow, preparing your body for the demands of exercise and reducing the risk of injury. Moreover, warming up in winter helps mentally … Read more
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