Exercises

The conversation around fitness and longevity has evolved significantly over the last decade. Cardiovascular health gets discussed. Strength training has finally earned its place at the table, particularly for over-50s. Sleep, nutrition, stress management… all firmly part of the picture now. But there is 1 dimension of physical health that almost never makes the list: […]

Most people doing bicep curls are leaving gains on the table. Not because the exercise is wrong, but because they are only ever doing 1 variation of it. The supinated curl, palms up, is the default, but training your arms exclusively this way means the brachialis and brachioradialis, 2 of the key muscles responsible for

Balance is one of those things most people only think about after they have already lost it. You stumble on uneven ground, wobble getting out of the bath, or notice that one leg feels significantly shakier than the other during a lunge. By that point, the decline has already been happening quietly for some time.

Most people only think about injury prevention after they have already been injured. That is the wrong order. By the time a niggle becomes a problem, the underlying weakness or imbalance that caused it has usually been building for months. Prehab, short for prehabilitation, flips that script. It is a proactive approach to keeping the

The Romanian deadlift is one of the most effective posterior chain exercises available. It targets the hamstrings and glutes through a long range of motion, builds the kind of hip hinge strength that carries over to almost every other lower body movement, and is accessible enough to be included in most training programmes regardless of

Ankle weights are one of the most underrated pieces of fitness equipment available. They take up almost no space, cost very little, and can meaningfully increase the difficulty of exercises that would otherwise plateau quickly with bodyweight alone. They are not a replacement for heavy resistance training. But for glute and hip work, core exercises,

The hip thrust is one of the most effective exercises available for building glute strength and size. A PubMed study comparing the hip thrust to the back squat found that the hip thrust produced more than double the mean gluteus maximus activation of the squat, making it one of the highest-activation glute exercises in existence.

The slant board is one of the most underrated pieces of equipment in strength training and rehabilitation, and one of the most affordable. It is an angled platform that elevates the heels during squats and lower body exercises, allowing the knees to travel further forward and the torso to stay more upright than flat ground

Plate pinches are one of the most direct and accessible ways to train grip strength. The exercise is exactly what it sounds like: pinching a weight plate between the fingers and thumb and holding it under load. No specialist equipment, no complex setup. Just a weight plate and the grip to hold it. What makes

Although banded lateral walks look relatively simple, this low-impact exercise is one of the most effective ways to strengthen the hip abductors and gluteus medius specifically. By stepping side to side against the resistance of a band, the exercise directly targets the outer hip muscles responsible for hip stability and lateral movement. These muscles are