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A proper cool-down matters all year, but in a Melbourne summer it is non-negotiable. Here is how to cool down after a workout in the heat and set your body up for tomorrow.
Starting a fitness journey is exciting and daunting in equal measure. Here is how to start working out as a beginner: realistic goals, the right activities, a gentle ramp-up and a first-month plan.
Lifting is one of the safest forms of exercise when done well and one of the most frustrating when it goes wrong. Here is how to prevent injuries when lifting weights with ten simple rules.
That deep ache two days after a hard session is DOMS. Here is how to recover from DOMS with the methods that actually work, what to skip, and how to stop it hijacking your week.
Weight training is one of the most effective and most overlooked tools for losing fat. Here is how it works, the health benefits that come with it, and a simple program to get started.
HIIT or steady state? Boxing or spin? Here are the main types of cardio compared, what each does best, who it suits and how to mix them for the best results.
The scales are the least reliable measure of progress in the gym. Here is how to track gym progress properly using your training log, strength, photos, measurements and how you feel.
Goals that are too ambitious lead to quitting; goals that are too easy lead to boredom. Here is how to set fitness goals that are challenging, realistic and actually achievable.
Want a stronger, more defined back? These five back exercises cover the lats, upper back and mid-back, with form cues for each and a ready-to-use workout from Hammer’s Gym.
Your core is more than a six-pack. Here are the best core exercises for the deep stabilisers that protect your spine, improve posture and make every lift and strike stronger.
