Jennifer Graham

The research on kettlebell training for older adults is compelling. A 2024 study found that adults aged 60 to 80 who trained with kettlebells twice weekly saw increases in muscle mass, grip strength and leg strength after just six months, with markers of inflammation decreasing after twelve. A separate trial found meaningful improvements in cardiovascular […]

Most fitness workout plans are built around looking a certain way or hitting a personal best. That is not what this routine is about. Longevity training has a different goal entirely: staying strong, mobile and capable for as long as possible. It is less about peak performance in the gym and more about what your

The hip thrust has become one of the most popular lower body exercises in the gym… and for good reason. Research consistently shows it produces among the highest levels of gluteus maximus activation of any loaded exercise, making it one of the most effective tools available for building glute strength and size. But one question

Choosing a training split is one of the more consequential decisions you make when setting up a programme. Get it right and your training has structure, your muscles recover properly, and you make consistent progress. Get it wrong and you are either leaving gains on the table or accumulating fatigue faster than you can recover