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No time to train for an hour? This 30 minute hybrid workout blends strength, conditioning and mobility into one express session you can do before work, at lunch or after a long day.
Feeling sluggish after winter? This five-step spring fitness reset covers assessment, classes, nutrition, recovery and goal-setting to get your body, mind and routine back on track.
Reformer Pilates looks calm but it is one of the smartest additions to a strength or martial arts program. Here are the reformer pilates benefits that carry over to the gym floor and the mat.
Eight functional stations, eight 1 km runs. Here is a complete HYROX training program covering every station with drills, progressions and a weekly split you can run at Hammer’s Gym.
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.
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.
