HIT is about fitness first, the weight we use to increase fitness is no more than a means to that end

How much do you lift? A guide to selecting the right weight

If you are just beginning HIT, one of the practical questions you are most likely looking to answer is How much weight should I use? Keen to get started with the intensity aspect and enthusiastic to lift as much as possible, many new HITers end up short changing themselves. Focusing foremost on intensity at the […]


High Intensity Training with Resistance Bands

In this post, I want to look at resistance bands: how useful are they, who can benefit from them, and can be used for HIT? Outside of simple equipment such as chin bars and push up handles, another piece of home exercise kit that people tend to consider for strength training are resistance bands. The […]

Exercise accounts for 10-20% of your success in your weight loss or muscle gain goals. The remaining is down to your nutrition.

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): Adapting the protocol to your circumstances and needs (part 4)

In this fourth and final part of the Complete Beginner’s Guide to HIT, I am going to cover some final points and address the circumstances in which adaptations or tweaks may need to be made to the protocol I have outlined in the preceding posts. Understanding the circumstances in which changes may be required or of […]

All three versions of the routine is that in general the upper-body is worked first and the lower body after.

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): Recommended routine, order of exercises, tempo, time under load, rest between exercises and frequency of training (part 3)

Here it is, the post I have been building up to over the previous two articles. Having laid the foundations in part 1 and part 2 of the beginner’s guide to High Intensity Resistance Training, I am going to dive into revealing the workout routine that I consider a great introduction and solid foundation to […]


The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): full-body workouts, types of exercise, technique and momentary muscular failure (part 2)

After writing the last post, I have been excited to get on with detailing the practical elements of HIT for you to use. But before I do that, we have some ground to cover on the theory and science behind High Intensity Resistance Training. In this post, I will detail the fundamentals of a HIT […]


The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): What it is, how it compares to other forms of exercise and the results you can expect to get (part 1)

For a while I have wanted to put out a free in-depth resource to act as a thorough introduction to the topic of High Intensity Resistance Training (HIT) for those of you who are just discovering it, and as a refresher for those who need to get back to the basics of what simply works. […]


The Ultimate Science-Based Resistance Training Routine for Older Adults

On 28th September 2017, a mini review into resistance training for older adults was published in Experimental Gerontology titled “A minimal dose approach to resistance training for the older adult; the prophylactic for aging”. This is a very exciting piece of research, thrilling for the simplicity and practicality of its conclusions and recommendations. It is […]


How to prepare for a Military Fitness Test

Six years ago at the age of 18 I applied to join the Royal Navy. I passed the initial exams and interviews but what I was most concerned about was the navy’s basic fitness test. The test consisted of a 1.5m run (to be completed in 13 min 10 sec or less), 20 push-ups and […]


Physically Fit for Life Part 2: Resistance Training

In the last post, I covered the benefits of performing regular moderate intensity activity, specifically walking. As discussed in that post, walking is a form of exercise that helps to improve the first 7 factors on our list highlighting some of the most important benefits that can be attained through exercise. In this post I am going […]