How fast should I be progressing? What should I be lifting? When should I put the weight up? And by how much? You know what? These are decent questions. They’re things that people who’ve been training a while can tend to do naturally, and don’t really think about any more. But, when you’re new, or…

Having started a lot of new clients in the last couple of weeks, I thought it’d be useful to put together some answers to the most frequent questions I’ve been getting.  Some of this stuff might not be useful to more seasoned lifters, but, like with anything, going back to basics might help even the…

Confession time: I was one of those idiot PTs, back before I had a kid, who was pretty dismissive of the difficulties of training around having kids. Well, dismissive probably isn’t the right word – I was maybe a little ‘how hard can it be, just get on with it’. Given I’ve now got four…

Anyone who’s spent some time training will, at some point, have had a “shoulder issue”. The shoulder joint, and muscular support around it, is the most complicated joint in nature. When it works, it’s a thing of wonder – but, as with all complicated things, the fix when it goes wrong isn’t easy. This article…

Why is it such a struggle to sometimes move to the next weight up? Obvious answer: more weight is heavier, and you’re probably not strong enough! But, within that, there’s a LOT more at play. Here’s some factors: Movements involving lots of small muscles Let’s use a barbell shoulder press as an example. There’s a…

If you’ve been training a while, even a new programme can start to feel like groundhog day. Hooray – broadly the same exercises with some different rep and set ranges, how terribly exciting! It gets to the point where you’ve kinda done most things. So, how can you keep the spark alive without inventing ‘one-legged-squats-with-curls-on-a-Bosu-ball’…

The virtues of strength training are easily spelled out: you get stronger, look better and usually have fewer aches and pains. But many benefits are more subtle. Preventing, or at least minimising the effects of, osteoporosis is one of them. What IS osteoporosis? Put simply, weak bones! It’s a condition where the bones become porous…

To people outside of gyms, it’s often a source of amazement that people pay a personal trainer. “I wouldn’t pay someone to count for me” “Just teach yourself on YouTube” “It’s lazy getting someone else to do the work for you” Unsurprisingly, we think all those statements are pretty ignorant. As usual, the loudest critics…

The world of female strength training has vastly changed since the days of Jane Fonda videos, but many of the old cliches and stereotypes live on. Will I end up looking like a female bodybuilder? Will I have to follow a strange diet? Will I have to train until it hurts? Will there be any…

We’re lucky that we get the chance to work with so many fitness newbies BEFORE they have tried to work it all out for themselves. It gives us a chance to instill all the “stuff that works” before they waste months – or years – and suffer unnecessary injuries working it all out for themselves….

Sometimes it seems the health and fitness world is obsessed with losing weight. Endless diet programs, top ten lists for losing those pounds, low-cal food in every supermarket aisle. And, to be fair, there’s a reason for that: we’re heading towards over 50% of the population being obese. That carries with it some hideous implications…

Honestly – we hear this a lot (and no, the featured pic is NOT our gym!). You’re at your local Pure Gym/Virgin/DL and it’s just too damn busy. But, it’s also convenient – it’s round the corner from work or home, and your work and family commitments mean it’s a struggle to go to a…

Why do you see us using the trap bar with clients, and sometimes when training ourselves? If you’ve been a user of conventional deadlifts in your program, along with barbell squats and an almost exclusive barbell ridden program; you might see yourself as a bit of barbell purist. A lot of weight lifters and powerlifters…

Halfway through the summer, and most of us have either been away, or are about to go. Couple of weeks in the sunshine, exposing ourselves (?!) around strangers, drinking and eating more than we usually would – and most importantly, having fun. Working as PTs, we deal with the aftermath of people’s holidays every year….

If you’ve been working hard to lean out, drop a few kilos and improve on bad habits, then a two-week, all-inclusive holiday at a 5* resort has the potential to be a game-changer. Multiple amazing restaurants, all-you-can-eat buffets, ice cream bars, cocktail bars, 24hr room service, pool service. Yes, it’s amazing. But if saying “no”…

Contributed by Matt Stafford How long should my session last? Many people see it as a badge of honour to do a three hour gym session. Regardless of whether you’re training for hypertrophy or strength, a session that lasts over 1 hour is most often counterproductive. (Click here for some training plans that take just…

Contributed by RWF Gym member Sam de la Bertauche “Enjoy your body, Use it every way you can… Don’t be afraid of it, or what other people think of it, It’s the greatest instrument you’ll ever own…”  — Baz Luhrman — Sunscreen Embracing the adventure of improving your body is one of the best things that you can…

The other day, we put up an article about the kind of support we think you have a right to expect from your PT/coach. We didn’t look at what technical competence you should expect from them. The general public assume all PTs are the same  – knowledge-wise at least – when the truth couldn’t be…

Are you getting this from your PT? Let’s face it. PT is a luxury product. It’s likely to be one of your biggest outgoings each month. With any costly product, surely you want to make sure you’re getting the professional service you want? Sadly, too many people are paying too many PTs who deliver sub-standard…

Contributed by Matt Stafford Do you even fat grip? Small changes can make a huge difference when implemented over time. I will always use subtle differences in my training. One very easy, small change is the use of thick (axle) bars or fat grip accessory equipment. Here at RWF we have both. This attention to detail…

  Contributed by Matt Stafford The majority of us are living longer now, and will hopefully live well into our eighties. Many of our grandparents had manual jobs, which helped them to remain strong and active. Unfortunately today, the majority of the population have desk-based jobs and very rarely do anything strength- related. Much of…

Did you know you could do this at RWF Gym? At Real World Fitness Gym, a large number of gym members are having professional coaching. But for those that don’t use our coaching and like to program for themselves, we thought we’d offer some suggestions of movements you might not think you could do here….

Part of successful training is picking the right exercises. Most people – regardless of goals – should be basing training around how the body moves. That means some form of squat, some form of deadlift, a bench variation and a row/pull exercise. If you could only ever do four exercises, hitting deads, squats, bench and…

We’ve all been there. Taken leg day a bit too hard, then spent the next 5 days wishing you had hand rails next to the loo. Finding excuses not to use the stairs. Wincing when the cat jumps on your legs. No pain, no gain. Right? Well – yes and no. Training – of any…

What is the ACL? The anterior cruciate ligament (ACL) is one the main stabilising components of your knee. It has a vital function in keeping the tibia (shinbone) moving in the right direction, and preventing painful rotations. It can handle around 500lbs of pressure before it starts to tear apart – but when it does,…

Real World Fitness Personal Training   
     © 2019 Real World Fitness and RWF Gym

Find us on Social: