Hobart Strength Training

Rep it out: why choosing rep ranges counts for your result

Joe Pemberton — Sat, 30 May 2026 21:57:07 +0000

If I had a dollar for every time I said “two more reps”, well, I’d probably be a rich man! When it comes to organising training, reps, a sub category of volume (think: “how much you do”), are one of the main variables to consider. If you’re someone looking to get fitter, stronger, improve your quality of life or body composition, reps may not be on the forefront of your mind. That being said, it’s important to consider how repetition choice matters when it comes to getting the results you’re after. In this article we’ll discuss why choosing rep ranges counts for your result. In particular we’ll cover the following:

Differences between rep ranges
Muscle
Strength
Weight Loss

Spoiler alert: anything less than 11 reps is perfect for us as coaches, as it means we don’t have to count any more than the number of fingers on our hands!

Differences between rep ranges:

Is there much of a difference between 4 or 6 reps compared to say, 3 to 8 reps? These are valid questions and worth considering. Exercise Guidelines recommend for those looking to maximise lean muscle mass, to perform “no more” than 8 – 12 reps with the caveat that to get stronger people may need to lift “heavier loads and lower repetitions” ¹. It’s clear then that certain ranges may benefit certain goals, but the question remains, “why”? Well, it’s about how different rep ranges, and their association with intensity, influence training adaptations.

A fundamental principle is the SAID principle. That is, specific adaptations to imposed demands. In simple terms, “you get good at what you train”. We will get into the specifics of that later on in this article. For now, it’s clear that differences matter, but the differences lie on a spectrum. It’s likely that there isn’t much difference between 1 – 3 reps, but there’s probably a difference in training effect between 3 reps and 15 reps. It’s good practice however to utilise a variety of rep ranges in any training program. Practically, certain exercises suit particular ranges. For instance, it takes considerable effort to counter the inertia of the pulley stack for a Triceps pressdown with a weight that’s hard for low reps (think 5 or less) versus the effort to brace for a weight that’s hard enough 10 – 20 reps. Sometimes practicality takes precedent.

Rep Ranges for building muscle

Realistically, nearly any rep range will work. Research shows that proximity to failure matters more than exact rep ranges ². Taking the exercise close to failure works as this creates enough mechanical tension to signal to the body the need for muscle growth. The typical recommendation is around 8 – 12 or even 6 – 12 reps and based on our practical experience as coaches, this works well for two reasons:

It’s a rep range that doesn’t require too much time to warm-up for or precise technique to execute effectively
It’s a rep range that isn’t either a) so low or b) so high that either the technical demands (see 1.) and perceived fatigue and “burning” sensation of high rep sets throws off whether or not someone is close to failure.

Here’s what I mean in particular. You could do multiple sets of 3 with a heavy barbell squat to build leg muscle. But, that would require warming up to that load sufficiently, and a high level of skill to maintain technical proficiency with a skilled movement under said sufficient load. It may also be that more than 3 sets would be required with long enough rest periods. This will ultimately cap how much total work someone can get done in a session as eventually, time is a constraint. It’s quicker, and just as effective to have 1 – 2 warm-up sets and take something like a Leg Press, or even a Barbell Squat, close to failure with 8 – 12 reps and then move onto more exercises.

Rep Ranges for getting stronger

Much in the same vein as before, any rep range will see someone “get stronger”. Remember, you get good at what you practise. What we are really saying is, “maximise force production in the context of a singular hard effort.” With that in mind, according to the SAID principle, lower reps are closer to the “test” and therefore, will get someone stronger. What matters here isn’t just reps, but also the perceived effort and proximity to failure. You see, as you get close to failure your movement speed slows down, no matter how hard you try. Drop to the floor and do a set of push-ups genuinely until you can’t – you’ll notice you slow down on the last couple of reps!

This is because as you fatigue you produce less force – remember back to your high school physics where Force = Mass x Acceleration. Well, with that in mind, if you want to maximise force production, you’ve got to lift heavy but you also need to move somewhat fast. Heavy slow reps are good for practising pushing something hard, but to build strength, most of your rep work should be low in range (5 and below is a good start) but also fast and snappy, with efficient form. Efficient form usually means the straightest line from point A to B and “good technique” means setting up in a way that minimises deviations off that bar path.

Weight Loss

Many people want to train for general health and also improve body composition. In particular, lose excess body fat. To begin with, there’s no such thing as an effective “fat loss” exercise program. Those claims are gimmicky and misleading, especially as you can’t spot reduce bodyfat with exercise. Instead, we recommend people train with lots of variety, as much volume as they can manage and use dietary interventions to shift the scale. However, there are a few recommendations that I believe are reasonable on the grounds of time efficiency, especially for busy individuals who are looking to lose weight, but don’t love the gym or have any particular high-level strength or muscle mass goals:

Full body workouts
Antagonist/Agonist supersets (opposing muscles such as biceps & triceps)
Peripheral supersets (different regions of the body such as upper & lower)
Lower rest periods while using supersets (to maintain rep quality)
High amounts of exercise variety as specificity is more useful when it comes to displaying strength

Diet should be the primary focus when it comes to weight loss, however, intelligent workouts can help people best use their time in the gym for health benefits and keep training fresh and motivating which is an important factor of adherence.

Conclusion:

Whether you’re looking to get stronger, build muscle or just improve fitness in general, rep count is worth considering. Variety across rep ranges is important for long term progress but the specific use of reps and rep ranges come into play when someone wishes to optimise strength or hypertrophy outcomes. Importantly, reps aren’t considered just in a vacuum, but also how they interact with someone’s training intensity proximity to failure, time management and practical considerations such as available equipment. If you’re looking to maximize your training outcomes but you’re not sure how rep counts are best understand, contact our expert coaches today for guidance.

References:

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Squat until you drop

Joe Pemberton — Tue, 28 Apr 2026 06:03:07 +0000

Squatting is part of everyday life. You may never put a barbell on your back. You may never do a powerlifting meet. But you still squat in some form when you get off the couch, rise from a chair, stand up from the toilet, pick something up, or lower yourself toward the floor. The movement pattern is everywhere. That is one reason squatting matters at any age. It is not just a gym exercise. It is a way of training the hips and knees to do the kind of work daily life already demands. We often hear people say they are “too old”, “too stiff”, or “too sore” to squat. But “squat” does not have to mean a heavy barbell back squat. It simply means some combination of bending through the hips and knees under load, even if it’s starting with bodyweight! In this article, we’ll cover what a squat is, what it trains, how the basic mechanics work, and what to do if traditional squats do not suit you right now.

What is a squat?

A squat is best thought of as a movement pattern rather than one specific exercise. In simple terms, a squat involves the hips and knees bending at the same time so the body lowers toward the ground, followed by extending those joints to stand back up. Simply put, sit down and stand back up again! Some squat variations also involve more forward trunk lean, different foot positions, or support from a machine, however the principles remain the same. This is why a bodyweight squat, goblet squat, leg press, hack squat, split squat, and barbell back squat all belong to the same broader family. They are not identical, but they load similar regions and train a similar pattern. That is also why the “best squat” question often misses the point. The best squat is usually the one that fits your goal, current abilities and available equipment.

What muscles do squats train?

Squats mainly train the quadriceps, glutes, and adductors. Or in less technical terms, your bum and thighs! Here’s what they each do individually:

The quadriceps help extend the knee.
Glutes work hard to extend the hip.
Inner thigh muscles also known as adductors, also contribute strongly to hip extension as well.
Depending on the variation, the calves, trunk, and spinal erectors may also work hard to help stabilise the body under load.

The hamstrings often get mentioned here, but this is where people can get confused. While the hamstrings cross the hip and knee, they cannot meaningfully create force in the squat in the same way they do in hinges like Romanian deadlifts. Because the hamstrings cross both the knees and hips, changes at one joint can offset changes at the other. That means they tend not to get challenged in a squat to the same degree as the quads and glutes. So when people say squats are a great lower-body exercise, that is true. But more specifically, they are an efficient way to load the front and middle of the thigh, the hips, and perhaps muscles used to help someone straighten their torso up under load.

Why squats matter for health and function

Squats matter because lower-body strength matters. The ability to stand up, sit down, climb stairs, carry yourself, and recover your balance all depend heavily on the muscles around the hips and knees. Resistance training improves strength and physical function across the lifespan, and lower-body strength is especially relevant for maintaining independence as we age. The squat is simply a time-efficient way to challenge the legs and hips through a movement pattern people already use. That is also why squatting can be “functional” without being magical. It does not recreate every task in life, but it trains qualities that support many of them: force production, control, balance, coordination, and confidence under load.

How squat mechanics work

At its core, a squat is a balancing act. As you lower, the hips and knees bend while your centre of mass stays roughly over the mid-foot. How that looks can vary. Some people squat more upright with greater knee travel, while others use more hip flexion and trunk lean. Load also changes the movement. A goblet squat can help keep the torso upright, while a barbell back squat demands more coordination and trunk stiffness. Machines like hack squats or leg presses reduce the balance requirement and allow you to focus more directly on the legs. There is no single perfect squat style, instead just principles and individual variation. Resistance training broadly improves strength and functional capacity, which is what matters most in practice ¹.

A lot of people say, “I can’t squat,” when they really mean they can’t tolerate one version. That distinction matters. If a full squat is difficult, raise the target to a box. When balance is limited, try holding onto a support. If something feels irritated, reduce range and/or intensity and build back up. Goblet squats, split squats, or machines can all be effective alternatives. At Hobart Strength Training, we like the back squat because it’s efficient and scalable, but it’s not mandatory. The goal is simple: find a variation you can perform consistently, load progressively, and use to build strength over time.

Squat alternatives count too

If you cannot or do not want to back squat, there are plenty of alternatives that still train the pattern well. These include:

goblet squats
front squats
split squats
reverse lunges
step-ups
hack squats
leg press
box squats
sit-to-stand variations

Each has strengths. A goblet squat is often a great teaching tool because the front load can help with balance and torso position. Split squats and lunges can reduce the demand on each limb at once while still training the hips and knees hard. Machines can provide support and allow people to challenge the legs even when balance or coordination is a limiting factor. Sit-to-stands are an excellent entry point for people returning to exercise or rebuilding capacity. If the goal is to load the legs and hips, there are many roads to Rome.

Conclusion

Age alone is not a reason to avoid squatting. In fact, avoiding lower-body training altogether often creates bigger problems over time. Muscles, tendons, and bones respond to loading. The key is simply matching the exercise to the person. For some, that might mean chair squats or step-ups. For others, goblet squats or barbell variations. It doesn’t need to look impressive to be effective; it just needs to be repeatable, appropriately challenging, and progressed over time. You are already squatting in everyday life. Training the pattern in the gym gives you the opportunity to do it with more strength, control, and confidence. If your goal is to be Stronger For Life, some form of squatting belongs in your program. If you’re based in Hobart and want help finding the right approach for you, reach out to our team at Hobart Strength Training today.

References:

https://pubmed.ncbi.nlm.nih.gov/19588334/

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How to eat healthy as we age

Joe Pemberton — Tue, 10 Mar 2026 05:43:57 +0000

Ageing is inevitable, but many of its worst effects are not. As we grow older, the risk of chronic disease and all-cause mortality increases. Skeletal muscle mass also declines by roughly 1% per year from middle age onward ¹. Over time, this loss reduces strength and function, contributing to a condition known as sarcopenia, which forms part of the broader syndrome of frailty. We have discussed sarcopenia before, but another major concern deserves attention: cardiovascular disease. Age strongly influences cardiovascular risk, yet lifestyle factors also play an important role. According to a 2023 report from the World Health Organization, crude cardiovascular disease mortality increased by about 6% between 2000 and 2019, partly due to the global rise in populations aged 65 and older ². In this article, we’ll explore energy intake, macronutrient distribution, and practical ways to eat well.

Energy Intake

Energy is released from food to fuel our bodies. Total daily energy expenditure or TDEE determines how much energy is required to maintain homeostasis (a term describing all the processes needed to function). As we age it’s not uncommon to think less energy is required. Regardless, older adults 65 years and above still require similar, if not more nutrients such as calcium ⁴. Older adults need to manage their TDEE to primarily do two things: prevent frailty and reduce the risk of chronic disease such as cardiovascular disease. Energy intake influences body mass, which in turn affects cardiovascular disease (CVD) risk in particular, independent of age. Excess body mass forces the heart to work harder, raising blood pressure, and promoting inflammation. Evidence shows that intentional weight loss can improve cardiovascular risk factors ². In contrast, large weight gain substantially increases CVD mortality risk ³. Overall, maintaining a healthy body mass appears important for managing cardiovascular risk, but what of frailty?

Macro and Micronutrients

Diet quality becomes increasingly important with age, as both macronutrients and micronutrients support muscle and bone, preventing frailty. Adequate protein intake helps preserve muscle mass, which supports mobility, independence, and physical function. While the standard recommendation is ~0.8 g/kg/day, older adults may benefit from around 1.2–1.5 g/kg/day, ideally distributed across meals ⁶, ⁷. Calcium is also essential for ageing populations ⁸. Most calcium is stored in bones and contributes to skeletal structure, while also supporting muscle contraction, nerve signalling, and cardiovascular function. When dietary intake is insufficient, the body draws calcium from bone tissue, increasing the risk of osteoporosis and fractures. Alongside protein and calcium, a diet rich in fruit and vegetables provides vitamins, fibre, antioxidants, and phytochemicals that support cardiovascular and metabolic health. In practice, healthy dietary patterns emphasise whole foods such as lean proteins, dairy or alternatives, whole grains, fruits, and vegetables, while limiting highly processed foods high in salt, sugar, and saturated fat.

Foods High in Calcium for bone health, muscle constraction, lower cancer risks, weight loss. Top view

Putting It Into Practice

In practice, healthy eating for older adults does not need to be complicated. The goal is to combine adequate protein, calcium-rich foods, and plenty of fruit and vegetables across the day. For example, breakfast might include Greek yoghurt with mixed berries and oats, providing protein, calcium, and fibre. Lunch could be a wholegrain sandwich with lean chicken, salad, and a piece of fruit. Dinner might consist of grilled fish, roasted vegetables, and a serving of rice or potatoes. Snacks can help meet protein and energy needs, such as yoghurt, nuts, fruit, or a glass of milk. Spreading protein intake across meals helps support muscle repair and maintenance, especially when combined with regular resistance training. When built around whole foods like lean proteins, dairy or alternatives, whole grains, fruits, and vegetables, this style of eating can support strength, bone health, and long-term physical function as we age.

We believe in being Stronger For Life. This means not just living longer but maintaining the strength and capacity to live well. By managing energy intake, prioritising nutrient-dense foods, and ensuring adequate protein and calcium, older adults can support both cardiovascular and musculoskeletal health. If you’d like help building a practical plan that fits your lifestyle, our expert team at Hobart Strength Training are ready to help. You can contact our team here.

References:

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Ageing doesn’t mean you have to stop being athletic

Joe Pemberton — Thu, 26 Feb 2026 21:04:43 +0000

Athletic aspirations don’t need to come to a crashing halt just because you’ve aged. At least, at Hobart Strength Training we certainly think so. As much as possible, we want for you to live life to the fullest. Increasing physical activity by way of strength training and performing cardiovascular exercise is critical for longevity. Most people understand that and it’s common now to hire a strength trainer, coach or personal training for the gym. However, what about getting outside and doing some cardio? For some, nothing beats hitting the pavement, for others, they couldn’t imagine anything worse. In our teens and 20s, sport was an easy way to meet cardiovascular exercise requirements, and a game of footy I think, is far more enjoyable than running. That being said, it’s often dropped as we age for time management or physical ability reasons. Today’s article we’d love to explore if sport should still feature in someone’s life as they age. Second, we’ll discuss growing sports for older adults and lastly, how strength training can help.

Participation in Older Adults

A recent systematic review found that structured sport participation for people ages 60 years and over improved cardiorespiratory fitness, mental health, and body composition to inactive controls ¹. In other words, older adults are not “too old” for sport. In this review, the majority of interventions studied involved small-sided soccer, handball, floorball (hockey), or golf. Sessions often reached moderate-to-vigorous intensities consistent with World Health Organization guidelines (150–300 minutes of moderate activity per week). However, the same review found uncertain effects on strength, lean mass, balance, and bone mineral density. That distinction matters and the reasoning is clear. Sport clearly improves fitness, but it does not reliably build the muscular strength or skeletal robustness that underpin long-term independence. This makes sense as many sports lack the ability to progressively load tissue and bone. For older adults, injury rates were higher than in general exercise settings, although most were minor. It’s clear that older adults can remain athletic, however preparation and complementary strength work are critical for quite literally, “staying in the game” as long as possible.

Reasons for participation

Physical benefits aren’t the only ones that sport can provide. A large systematic review examining adults aged 55+ found that the strongest motivations were both maintaining physical and mental health ². Mental health is a broad umbrella term but it includes being part of a supportive community and feeling connected to a team. In fact, over 80% of studies highlighted friendship, belonging, and social engagement as key drivers of participation. Competition also remains important. Many older adults value the opportunity to challenge themselves, set goals, and achieve meaningful outcomes, even if the level of competition differs from their younger years. Sport provides structure, identity, and a shared purpose. Collectively, these elements contribute to what researchers describe as “successful ageing”. Successful ageing includes maintaining physical capacity, cognitive function, emotional well being, and lastly, social engagement. It’s obvious that older adults do not just play sport to stay fit. They play to stay connected, capable, and engaged in something that continues to matter.

Strength sports for ageing populations

Training for the sport of Powerlifting is niche but nonetheless, an interesting case study in how older adults can stay physically active. One qualitative evaluation of a community “Never Too Late” Powerlifting program in regional Victoria reported very high retention (around 95%) and included participants aged roughly 59 – 79 ³. Participants didn’t just describe getting stronger they described regaining trust in their bodies. Common themes were improved confidence, better balance and mobility in everyday life (stairs, hills, getting up and down), and meaningful mental health benefits like lower stress and a more positive outlook. A big driver was the coaching environment: small groups, close supervision, and a coach who could scale movements safely. That matters, because the biggest barriers were psychological. There was fear of pain, fear of injury, low self-efficacy, and feeling out of place in a “weights” environment. Cost also came up as a barrier, but many still viewed it as “money well spent” because the program delivered tangible results and a sense of purpose. Strength training, something everyone should do almost becomes a gateway to Powerlifting. It’s incredibly encouraging seeing people well into their 80s set Personal Bests such as Ravi Sood, who at 82 is traveling to South Africa to represent Australia at the World Masters Powerlifting Championships ⁴.

Age fit, Age Strong, Age Successfully

Sport does not need to disappear as you age. In fact, it can remain one of the most enjoyable ways to stay active. If your chosen sport gets your heart rate up, it’s excellent for cardiovascular health. However, sport alone does not reliably build the strength and tissue resilience required to tolerate those demands long term. Therefore, pairing field or court sports with structured strength training helps protect joints, improve force production, and reduce injury risk. Strength work keeps you capable of continuing to play. Conversely, if you gravitate toward strength sports such as Powerlifting, you are building muscle and bone density, but your cardiovascular system still requires dedicated stimulus. Adding intentional aerobic training supports heart health, recovery, and overall longevity. Ultimately, athleticism is not age-dependent. With intelligent programming, a supportive community and expert coaching, capacity can be built and maintained well into later decades. Successful ageing means your athletic aspirations don’t have to stop. If ageing fit, strong and successfully sounds good to you, contact us today.

References:

https://bjsm.bmj.com/content/57/4/230
https://pmc.ncbi.nlm.nih.gov/articles/PMC7749227/#sec0019
https://austinpublishinggroup.com/gerontology/fulltext/ggr-v6-id1046.pdf
https://www.abc.net.au/news/2025-10-09/powerlifting-champion-aged-82-and-ready-to-represent-australia/105868066

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What are our Health Priorities as we Age?

Joe Pemberton — Wed, 28 Jan 2026 08:25:03 +0000

Ageing is a fact of life. Although I can’t say with the utmost certainty “you’re only as old as you feel”, there are clear and effective ways we can continue to work on, and improve our quality of life as we age. Perhaps then it would be more accurate to say “the more you work on your health, the less old you’ll feel”. With that in mind, what are the particular priorities for health in an ageing population – what are the unique challenges adults over 65 may face? If grandiose goal setting is no longer as important, what are some realistic healthy targets to aim for, for day-to-day living? Lastly, if you’re looking to shave off time and frustration figuring out how to best care for yourself, how can expert guidance give you the best return on your efforts? Find out more in today’s article.

Unique challenges of ageing

Populations across the world continue to age. Accordingly, age-related issues are rising. Chronological age predisposes people to issues such as diabetes, cardiovascular/respiratory diseases, arthritic diseases and cancers ¹. In particular, “Frailty” is a significant issue. It is defined as “increased vulnerability to stressors across multiple bodily systems, a dynamic, multi-factorial process with cognitive and psychosocial components in addition to the physical components ² “. Sarcopenia and Osteoporosis are are conditions attributed to the Frailty syndrome. These conditions involve muscle-wasting and bone weakness respectively. Critically, frailty is multifactorial in nature. Key drivers include inequality, environmental and genetic factors. Additionally, a stressor event, such as a fall or traumatic accident may trigger a steep decline. Although we can’t control everything, two factors that are largely modifiable are physical activity and nutrition.

Targets for daily living

It comes as no surprise that increasing physical activity and improving nutrition status is protective for everyone, especially the ageing population. Let’s begin with activity. Guidelines recommend all individuals perform at least muscle-strengthening Resistance Training (Rx) twice weekly and accumulate 300 minutes of cardiovascular activity weekly. Muscle mass is influenced by the balance between muscle protein synthesis (MPS) and muscle protein breakdown (MPB). In this balance dietary patterns play a critical role. Many studies on diet are observational and don’t account for for factors such as alcohol intake, socioeconomic factors, mental health, and loneliness. However, protective effects for consuming less ultra-processed foods and more fruits and vegetables emerge ². These effects align with Nutrition Guidelines. Adhering to these guidelines results in higher intakes of fibre, protein and amino acids, antioxidants and complex carbohydrates. Importantly, exercise and diet can elevate MPS while suppressing MPB ¹ .

Dietary Examples:

With that in mind, here are realistic targets for daily living:

At least 5 serves of fruits & vegetables a day. A serve is 75g or 1/2 cup of cooked vegetables (like carrots & broccoli) or 150g of a fruit such as an apple, banana or orange.
3 – 4 serves of dairy a day. This includes a cup (250ml) of milk, 200g of yoghurt or 40g of cheese.
3 serves of protein-rich foods per day. This includes legumes and lentils, but something as simple as 2 eggs (120g total) or 100g (weighed raw) of chicken per serve.
5 – 6 serves of grains per day. Preferentially, these are complex carbohydrates. 2 slices of toast (80g) would constitute two serves.

An example breakfast meal of an omelette made of two eggs, 40g of light cheese, 1/2 cup of cooked vegetables, two slices of toast and a 125ml (half a glass) of orange juice would be a fantastic start on hitting those daily targets.

Exercise Examples:

Physical activity guidelines recommend both Resistance Training and Cardiovascular Exercise. An example day of exercise could look like the following:

25 minutes of brisk walking (5.6 – 6.3 km/hour) which can be split into two shorter bouts.
A full body resistance training session which includes weighted exercises for the upper and lower body such as the Bench Press, Leg Press and Dumbbell Row.
Continuing to maintain a healthy lifestyle which can include gardening, social activities with friends and housework.

Where the experts can help

Our coaches at Hobart Strength Training can help individuals find the appropriate starting point. With regards to resistance training, this includes the intensity (how hard), volume (how much), frequency (how often) and exercise selection (what to do). Twice weekly resistance training sessions training all major muscle groups is a fantastic start. Unique differences due to exercise and injury history, schedules and preferences will naturally emerge. Picking the correct entry point ensures a smooth starting point and maximises the positive outcomes of resistance training. With regards to diet, our coaches can indicate what foods are important to consume, what nutrients to look out for and in what quantities. Nutrition education may also be required. Simply learning how to utilise simple tools like nutrition labels can be pivotal in setting up long-term health promoting behaviours. Ageing doesn’t need to be synonymous with decline. Reach out to our coaches and beat frailty today.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC6202460/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8308545/

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How to have a Healthy Holiday

Joe Pemberton — Sun, 14 Dec 2025 23:21:29 +0000

If you’re anything like me, you thrive on consistency. Health-promoting behaviours can run on autopilot, which makes it simpler (though not necessarily easier) to exercise regularly and eat nourishing foods. December, however, has a habit of disrupting even the best routines. The silly season often pulls people away from structure and can interrupt health trajectories. Personally, I value balance. There’s nothing wrong with stepping back from busy lifestyles and enjoying richer food alongside good company. That said, evidence suggests that certain periods of the year, such as festive and summer holidays, are associated with weight gain. Given the well-established causal relationship between excess body weight and chronic diseases like type 2 diabetes, cardiovascular disease, and some cancers, it makes sense to limit weight gain where possible ¹. With that in mind, let’s explore how you can enjoy a healthier holiday this summer.

Maintain an active holiday

Regular movement is a proactive way to protect your health. A 2009 position stand published in Medicine & Science in Sports and Exercise reviewed the evidence on physical activity for weight management ². The findings showed that maintaining weight, not just losing it, helps reduce chronic disease risk. Even modest weight loss of around 3% can improve several disease risk factors. To prevent weight regain, the recommendation is at least 150 minutes per week of moderate-intensity physical activity. Thankfully, this doesn’t need to be complicated. Around 25 minutes of brisk walking per day, even when broken into shorter bouts, is enough to meet this guideline. Summer days can feel busy and hot, so an early-morning walk often works best. If time allows, active family outings like hikes, backyard cricket, dog walks, or beach trips are excellent ways to keep moving.

Enjoy, don’t over indulge (the whole time)

As the saying goes, all things in moderation. Food is meant to be enjoyed, and certain times of the year carry meaning that goes well beyond physical health. Sharing meals and drinks with others plays an important role in a fulfilling life. A healthy lifestyle balances consistent, health‑promoting nutrition and activity with periods of rest, richer foods, and regular social gatherings. These experiences matter. Enjoy Christmas lunch and a few drinks. Enjoy the leftovers during the week. Celebrate New Year’s Eve properly. As long as a short period of indulgence doesn’t turn into months of overly rich eating, and you maintain some level of physical activity, you’ll be just fine. If you track your weight with regular weigh‑ins, you may notice a temporary increase. In most cases, this normalises once regular routines resume.

A foundation of basics (strength and nutrition)

Building and maintaining strength, supported by sound nutrition habits, is a lifelong investment. An article published in Advances in Preventive Medicine (2010) reported that resistance training favourably affects body composition by reducing fat mass, including abdominal fat ³. It also improves insulin sensitivity, glucose tolerance, and blood pressure. These benefits become even more important with age. The combination of sarcopenia and osteoporosis contributes significantly to frailty in older adults. Resistance training helps counter both. Holidays are meant to be enjoyed, but enjoying them fully often depends on a solid foundation of strength and health. Take your first step towards supporting not only your long‑term wellbeing, but also your ability to make the most of every holiday to come and contact us today.

References:

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Three Tips to Keep a Pep in Your Step as You Age

Joe Pemberton — Sat, 29 Nov 2025 06:00:05 +0000

Getting older doesn’t mean slowing down. In fact, one of the best things you can do for your future self is invest in the physical qualities that keep you moving confidently: strength, and power. These aren’t just fitness attributes, they’re quantifiable factors that determine independence and help you maintain that pep in your step. Power, defined as your ability to produce force quickly is the quality we lose the fastest with age. Research shows that age-related declines in muscle power occur earlier and more steeply than declines in maximal strength, primarily due to the faster loss of fast-twitch muscle fibres ¹. Drops in strength and power can make simple movements feel harder and lead to a loss of independence, but targeted training can meaningfully improve how well we function as we age. Let’s take a closer look at how.

Build a Base of Strength

Strength is the foundation everything else sits on. It’s simply your ability to produce force. Without a solid strength base, power becomes harder to train, and daily activities require more effort. Even though it’s shown power declines quickly, muscle force is a component of power. Maintaining strength is the first thing someone can do to maintain a baseline of power. Research shows that muscle strength determines mobility, independence, reduced fall risk and reduced all-cause mortality ². Importantly, heavy strength training prevents the loss of fast-twitch muscle fibres.

Data shows that Adults lose an average of 1 – 3% of strength per year after age 50 without resistance training ¹. To combat this, regular strength training can increase strength by 30 – 150% in older adults, depending on training level ¹. Strength training has a myriad of benefits including improving insulin sensitivity, bone density, and joint health, even in those starting later in life. Think of strength as your physical “savings account.” The more you build, the larger your buffer against injury, fatigue, and decline. Strength training all major muscle groups two-to-three times per week is ideal, but even once a week yields meaningful benefits. If you’d like to know what a strength training program could look like, check out our article here.

Get Powerful

So you understand that you need a base of strength, but why does power matter? Power underpins quick, real-world reactions where movement occurs fast. This could include the following instances:

• catching yourself after tripping
• stepping over a curb
• rising from a chair with momentum
• shifting your centre of mass when a bus or train jolts

A reduction in muscle power is closely linked to slower reaction times and reduced ability to correct balance in unexpected situations. These are key contributors to falls. Data shows that older adults may lose up to 3 – 4% of muscle power per year after age 60. To combat this, specialised power training may be necessary. Research shows that a resistance training program using moderate to heavy loads (around 70% of 1RM) with the goal of moving the weight as fast as possible can improve both strength and power, while still supporting hypertrophy. However, as Hadouchi et al. noted, it’s also possible that in individuals with a larger decline in power, training with lighter loads moved explosively may produce even greater effects ². With that in mind, let’s discuss training for power.

How to train explosively

As discussed, some people may benefit from incorporating power-focused training, which generally uses lighter loads moved at higher velocities (in contrast with moderate-to-heavy strength work). This approach can help improve the rate at which force is produced (RFD), a quality that contributes to effective balance recovery. With that in mind, including some higher-velocity resistance exercises can be a practical complement to your strength training. Our recommendation is to continue building a base of strength and, in order of priority, consider the following:

Start by moving your light warm-up loads with clear intent, pushing hard and fast while maintaining control.
Even though working sets feel heavy, aim to move them as quickly as you can while keeping good technique.
If appropriate for your skill level, incorporate simple derivatives of Olympic-style lifts that build on your existing strength work, such as a push press or clean pull.
Include straightforward accessory exercises that let you load the muscles, experience a small amount of impact, and move with speed such as step-ups or Pendlay rows.

Final Thoughts

Ageing well isn’t about avoiding decline. Instead it’s about building the physical qualities that keep you capable, confident, and independent. Power helps you react quickly and avoid falls. Strength provides a solid base for everything you do. Although strength training forms a solid foundation, spending time doing some explosive training allows someone to develop more speed and intent move. Additionally, the impact from jumps, Olympic lifts and contacts with the floor may have some additional bone density benefits. Even small doses of these three elements in your weekly routine make a meaningful difference. It’s never too late to start and your future self will thank you for keeping a pep in your step. If you’re unsure where to begin, contact our expert coaches to step towards a more powerful you.

References:

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Healthy habits to help you age gracefully

Joe Pemberton — Mon, 27 Oct 2025 02:35:20 +0000

Paralysis by analysis – it’s a feeling many people share when they want to improve their health but don’t know where to start. Maybe you can relate. As we age, new health challenges appear. With both information and misinformation spreading online and by word of mouth, you can easily feel overwhelmed when trying to get healthier. Today, we’ll share our top priorities and one actionable step you can take right away to start building healthy habits for the long term.

Steps

A recent Systematic Review (August 2025) analysed 57 studies and found that walking up to about 7000 steps per day was linked to a lower risk of death, cardiovascular and metabolic disease, several cancers, falls, and depression ¹. The evidence was moderate for most outcomes but weaker for physical function and falls. This finding is interesting and may simply reflect that people who already walk more are less prone to falls and poor physical health. Although researchers still need more data, it remains a safe recommendation to aim for more daily steps.

Action step: Track your current daily steps and aim to increase them by about 1,000 per day over the next week. A walking pace of about 100 steps per minute represents moderate to vigorous intensity for most adults aged 21 – 40 ². You may not start that fast, but aiming for a brisk 15 – 20 minute walk each day even in shorter bouts, is a great place to begin.

Protein & Calcium

Both protein and calcium play essential roles in maintaining bone health throughout life. Around 99% of the body’s calcium stays in the bones, serving as a reserve that supports blood, muscle, and nerve function when dietary intake drops. When calcium intake stays low, the body draws on this “calcium bank,” gradually weakening bone tissue and increasing the risk of osteoporosis. Protein is equally important. It provides the structural matrix where calcium and other minerals build bone and helps preserve muscle mass that protects against falls. Research, including analyses published in The Lancet Diabetes & Endocrinology, shows that calcium and protein rich foods such as dairy support bone health across diverse populations ³. These foods remain a practical way to meet daily calcium and protein needs.

Action step: Aim to meet a minimum protein intake of 1.2 g per kilogram of body weight. If you weigh 75 kg, that equals about 90 g per day. Dairy foods are fantastic sources of both protein and calcium. One serving (250 ml) of The Complete Dairy Light Milk High Protein contains 15 g of protein. A single serve (~200 g) of Farmers Union Greek Style Natural Yoghurt provides about 9g. Importantly, experts recommend increasing dairy intake with age up to about four servings a day. This means two serves a day, as shown above, provide half your daily dairy intake and nearly one-third of your protein needs ⁴, ⁵. These foods also boost your calcium intake.

Push the pace periodically

Time is valuable, and there are no shortcuts to being fit. But if you’re willing or able to increase the intensity, you can save time. A Narrative Review on High-Intensity Interval Training (HIIT) defined it as short bursts of activity performed at ≥90% of running speed or >75% of maximal power output, targeting ≥90% of VO₂max. The review found that HIIT improved cardiovascular health, metabolic outcomes, mental health, and quality of life. In one study, researchers tested aquatic HIIT in inactive adults over six weeks, with sessions held three times per week. Each session included a warm-up and cool-down, followed by 12 x 30-second breaststroke intervals at about 95% of maximum heart rate (RPE 15–18/20), with 60 seconds of rest between bouts. This totalled about 17 minutes of work. The HIIT protocol improved aerobic fitness and endothelial function and, importantly, proved achievable for adults who were previously inactive ⁶.

Action step: Once you’re comfortable with your current routine, find a way to up the intensity. HIIT should feel hard. Effort should be the limiter, not skill. Running, rowing, cycling, swimming, or sled pushes are all great options. Start with 5 rounds of 20 seconds on and 1 minute 40 seconds off. Aim to add one extra round every 3 – 4 weeks. You can also track progress by improving your power output (wattage), distance, split times, or how quickly your heart rate recovers between rounds.

Increase your fibre intake

In a large prospective cohort of US adults, higher dietary fibre intake was linked to a lower risk of death from all causes, cardiovascular disease, and cancer. This association held true for total, soluble, and insoluble fibre, and was consistent between men and women. The target intake across studies was around 30 g per day (ref). Fibre is an essential nutrient, abundant in foods such as whole grains, fruits, and vegetables. These foods not only supply fibre but also provide valuable micronutrients, carbohydrates, and, in the case of wholegrain, some protein. Unfortunately, most people fall short of these targets. In this study, average fibre intake was only 16.5 g per day which was well below global recommendations of 30g ⁷.

Action step: Aim to reach the recommended five serves of vegetables and two serves of fruit per day to boost fibre intake. Complex carbohydrates like wholegrain bread, rice, or pasta also contribute, but most people already eat enough of these. Try adding two pieces of fruit daily (about 150 g each) as snacks or pair them with protein-rich foods. For example, a banana with milk complements cereal, while berries with yoghurt make a simple, healthy dessert.

Start Lifting

Strength training is one of the most effective ways to improve long-term health, mobility, and confidence. It’s not just for athletes – it’s for anyone who wants to move well and stay independent ⁸, ⁹. Lifting weights helps build muscle, strengthen bones, and reduce the risk of injury as you age. It also supports metabolism and improves coordination, making everyday activities easier. Research shows that even two to three full-body sessions per week can improve strength, balance, and overall function ¹⁰. Start with the basics: squats, presses, rows, and deadlifts. Focus on learning consistent technique, and then gradually increase the challenge as your confidence and ability grow. Consistency is key as the real progress comes from showing up, not from perfection.

Action step: Start with two strength training sessions this week. Focus on big movements like squats, presses, and rows. Aim for 2 – 3 sets of 6 – 12 reps, using a weight that feels challenging but still allows good form. Track your progress and aim to improve gradually over time, either by adding a little weight, a rep, or an extra set. If you’re unsure how to begin, reach out to our expert team of coaches, and we’ll help you get started, today.

Start building those habits, today

Building better health doesn’t have to be complicated. By moving more, lifting regularly, eating enough protein, calcium, and fibre, and occasionally pushing your limits, you’ll create habits that support a stronger, more energetic you. Small, consistent actions matter most. Start with one change today and build from there.

References:

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You’re Never Too Old to Lift Weights

Joe Pemberton — Mon, 22 Sep 2025 06:33:57 +0000

Australia’s population is ageing, with 4.2 million people aged 65 and over making up 16% of the population in 2020. This is up from just 8.3% in 1970. By 2066, this group is projected to grow to as much as 23%, with those aged 85+ nearly doubling ¹. As more Australians live longer, staying strong and independent has never been more important. Yet myths still persist: “You should slow down as you get older,” or “lifting heavy weights is dangerous past a certain age.” These ideas aren’t just wrong; they can hold people back from one of the most effective ways to stay healthy. Strength training is safe, scalable, and one of the best tools for maintaining muscle, bone health, and independence. In this article, we’ll answer three big questions:

Is weight training risky?
Does it improve health?
Where should someone start?

Is Weight Training Risky?

Like any physical activity, lifting weights (“resistance training”) carries some risk however when done correctly, these risks are far lower than most people think. According to the National Strength and Conditioning Association’s position statement, resistance training is safe for healthy older adults when proper technique, progression, and supervision are applied. Additionally, the risk of injury is much lower than the prevalence of frailty in people older than 65 years which ranges 7.0 to 16.3% and increases with age ². The key is not avoiding effort but managing it wisely. That means:

Learning correct technique with guidance
Starting with loads appropriate for your current strength
Progressing gradually in weight, reps, or sets
Paying attention to recovery, nutrition, and sleep

In fact, the bigger risk is not lifting at all. Conditions like sarcopenia (age-related muscle loss) and osteoarthritis contribute to frailty, falls, and loss of independence. Resistance training directly counters these ³.

Does it improve health?

Resistance Training is overwhelmingly good for health. It strengthens muscles and bones, improves balance and coordination, and protects against chronic diseases. Research shows older adults can build muscle mass in as little as 6–9 weeks, with increases in both endurance-oriented (type I) and force-producing (type II) muscle fibres ². The benefits are more than physical. Resistance training boosts independence and mental health ⁴. It’s also a proven intervention for musculoskeletal conditions such as low back pain, which is the leading cause of disability worldwide ⁵, ⁶. As discussed, lifting weights is safe, but let’s be extra clear: heavier loads are not inherently unsafe. No none looks at a pair of light 1kg Dumbbells and winces, but what about those bars loaded with heavy plates? Evidence shows high-intensity strength training, even at 80% of someone’s maximum effort is safe and effective for older adults when supervised and progressed appropriately ².

Where should someone start?

This one is simple to answer: If you aren’t already, start today. Everyone across their lifespan should resistance training. Children, adults, and older individuals can all safely engage in resistance training when programs are matched to their abilities. Age itself is a poor predictor of capacity and older adults are not inherently fragile. Many are simply undertrained. Therefore, older adults should not be limited to tokenistic, light-resistance programs with no progression. We see daily individuals pushing themselves to new personal bests, no matter their age and here’s how:

Heavy, slow resistance work (around 60–85% of estimated max)
Explosive, lighter movements to train power and coordination*
Progression over time in load, reps, or sets, starting at 2 – 3 sets of 6 – 15 reps for all major muscle groups
Individualisation based on injury history, preferences, and goals
Modifications when pain, injury or limitations crop up, not stopping training altogether.

Importantly, the principles of good training such as individualisation, progression, and consistency apply at every age. Lastly, a quick point on explosive training: As we age, muscle power declines faster than muscle strength. This loss of power is closely linked to falls and loss of independence. Research shows resistance training can improve muscle power by 14–97%. Power training is most effective when done at a high speed with lighter weights. Even simple exercises, like moving a fast press or quick bodyweight sit-to-stand count if the intent is to move explosively. This improves the rate of force development (RFD), which is strongly tied to balance, function, and fall prevention.

Age stronger

Getting older doesn’t mean slowing down, in fact, it should be quite the opposite! Strength training and power work are not just safe for older adults, they are essential for maintaining muscle, bone, and independence. Starting light, progressing gradually, and moving with intent can build strength at any age. After a foundation of strength has been built, explosive training can be weaved into programs to allow individuals to improve their RFD and further minimise the risk of falls. Your future strength depends on what you do today. Don’t wait if you’re looking to be Stronger for Life. The best time to start was yesterday, the next best time is now. If you want expert guidance to build strength safely and stay active for life, book a session with us and start ageing stronger today.

References:

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Create a meaningful impact (on your bones)

Joe Pemberton — Wed, 27 Aug 2025 07:54:06 +0000

Bone mineral density (BMD) matters. As we age the risk of developing Osteoporosis increases. Osteoporosis is a worldwide disease where the reduction of bone mass and alteration of bone architecture results in increased bone fragility and fracture risk. Causes include increasing age, female sex, postmenopausal status, low bone mineral density and more. As of 2018, 200 million people suffer from osteoporosis with approximately 8.9 million fractures caused by osteoporotic fracture. Fractures severely impact quality of life, especially in elderly populations. ¹ We know that developing bone mineral density is critical in order to maintain a certain quality of life as we age. In this article we will discuss how to develop in and in particular we’ll address the following questions:

Is impact exercise effective for improving bone mineral density (and helping prevent osteoporosis)?
Is walking sufficient to improve bone mineral density?
What exercises are effective for improving bone mineral density?

Is impact exercise effective for improving bone mineral density?

Before discussing impact exercise let’s review Resistance Training and Cardiovascular Exercise. Resistance Training loads the bones with tensile forces that stimulate an osteogenic response to increase bone mineral density. Research has shown that over 12 weeks or more, free-weight lifts such as squats and deadlifts at moderate to heavy loads (≥50–70% 1RM) improve spine, hip, and upper limb BMD by up to ~3.8%, a noticeable change. However, aerobic (cardiovascular) and low-impact activities such as cycling and swimming show little benefit for bone health. ² In contrast, high-impact exercise is any activity where the body repeatedly strikes the ground hard, producing high ground reaction forces. Research shows high-impact exercise is effective for increasing BMD, but the exact protocol and effectiveness is not fully known. ³ However, force matters. Cycling and swimming likely lacks sufficient mechanical tension as the forces are too low, meaning there’s little BMD improvement.

Is walking sufficient to improve bone mineral density?

The short answer is maybe. Previously we discussed that swimming and cycling aren’t enough, however walking does involve impact. The nature of the surfaces involved, and the pace of walking play a role in how “impactful” walking is. A prospective study from 2024 investigated outdoor walking, genetic predisposition, and the risk of osteoporosis among older adults. A prospective study is a research design where investigators start with a group of people and follow them forward in time to see how exposures or behaviours influence future outcomes. In this case, the researchers examined whether walking reduced bone turnover markers and helped preserve BMD. ⁴ Of course, genetics played a role, however they concluded with the following remark:

While our research has demonstrated a correlation between walking and bone health, it is crucial to recognize that walking can serve as an indicator for other beneficial activities and lifestyle factors. Therefore, we suggest incorporating walking as a part in the promotion of overall bone health. Consequently, it is advisable to consider…nutrition, resistance training, and weight-bearing exercises, alongside the encouragement of walking, to effectively maintain optimal bone health. ⁴

With this in mind, we believe walking at a brisk pace of about 5.6–6.3 km/h could be beneficial. ⁵ Walking should be part of a comprehensive plan which includes resistance exercise, sufficient nutrition and perhaps, higher-impact exercises.

What exercises are effective for improving bone mineral density?

Multi-joint free-weight exercise are fantastic choices for improving bone mineral density. This includes Squats, Bench Presses, Deadlifts, Dumbbell Overhead Press and Barbell Rows. Exercises such as these would classify as basic resistance exercises. However, if you would like to include more “impact” in your resistance training, we suggest the following options which are accessible to most:

Step-Ups & Step-Downs or “depth drops” (can start at very low heights)
“Plyo” Push-Ups, which can be done from the knees. You will push hard enough that your hands come off the floor.
Olympic Lift derivatives such as high pulls and loaded jumps like a dumbbell vertical jump

More intense and rapid plyometric movements which may involve lateral movements can be used. However, the exercises listed above are easy to incorporate and are within reach for many individuals after building a strong base with basic resistance exercises. They could simply be programmed once per week, each on a separate day for a few sets.

Create impact and see better results

Bone mineral density protects your long-term health. Importantly, higher BMD reduces the risk of developing Osteoporosis. Resistance training with free weights builds stronger bones by creating the forces needed to stimulate growth. High-impact exercise also improves bone health through sufficient ground reaction forces. Unfortunately, low-impact aerobic activity such as cycling and swimming do little for BMD. Brisk walking helps, but it should not stand alone. Therefore, aim to combine walking with strength training, balanced nutrition, and weight-bearing activities. Although the basic exercises work, we’ve also discussed accessible higher-impact extras. If you’re looking to improve your bone mineral density and quality of life as you age, contact our team of expert coaches today.

References:

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