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A crash course in High Intensity Strength Training

We all want a fit, strong and healthy body. We all want to look good and feel good, when we look ourselves in the mirror, and we all want to do it in a way that is sustainable, long-lasting and fits around a busy everyday life. Nutrition and lifestyle aside, modern research has shown time and time again that strength training is paramount in optimizing your physiology and minimizing the effects of ageing, such age-related muscle loss and bone mineral density reduction.

We are proud and confident in saying that our approach to exercise, what we call High Intensity Resistance Training, is the safest, most effective and time-efficient to strength train. Whether you’ve been athletic all your life, or just developed an interest in exercise; whether you are in your teens or your eighties or anywhere in-between; whether you are male or female, you can follow our protocol and achieve the fitness goals you always dreamed of.

How it works? Simple, you workout intensely once or twice a week for 20 minutes, using strength training machines, found in any regular gym, free weights, resistance bands or even just your own bodyweight. In every workout, you do five to eight exercise, each of which targets a muscle group or one specific muscle. By the time you finish your workout, you will have addressed the body as a whole and you will have stimulated your physiology to be its best possible version of itself.

If you like the sound of that, keep reading to learn why and how it works in our crash course in High Intensity Strength Training. There is something here for everyone, from beginner to advanced HITer.

Here are the 10 completely free resources included in our crash course in High Intensity Strength Training. Enjoy!


The Complete Beginner’s Guide to High Intensity Resistance Training →

This is an 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.


A Template for Resistance Training and the Research Behind it →

We asked James Steele, Principal Investigator at UK Active Research Institute and Associate Professor Sport and Exercise Science at Southampton Solent University, to lay out a template for personal trainers introducing clients to resistance training/HIT. Here is that template, a pragmatic, low frequency, low volume, high intensity approach that works and is suitable as an introduction to resistance training for the widest possible audience.


Doctor Doug McGuff Explains Fitness For The Over-40s →

Doctor Doug McGuff explains the differences between training in your 20s and 40s, and the best approach to fitness in middle age. Is it ever too late to get fit? If you start training following a resistance training protocol later in life, will you still get the myriad health benefits of HIT? Read this to find out.


The Ultimate Science-Based Resistance Training Routine for Older Adults →

This article presents a research paper, 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. Read it to find out exactly why and how to train if you are you, or training someone, who is over the age of 60 years old.


Optimal Training Frequency for Muscular Strength and Size →

Strength gain and muscle size are two key motivators to engage in resistance training. There are wildly differing opinions out there as to an optimal frequency to achieve these goals. Confused? We review the key physiologic factors and the latest scientific research to help you get frequency dialled in right.


Full Body vs Split Routines →

One of the common characteristics of the HIT approach, is the regular use of full body workouts. But what about split routines? Are there any benefits to using split routines in your own training or with your clients, or are they best left on the shelf? Here we make a case both for full body and split routines.


Do you train to TRUE muscular failure? →

Are you training to true muscular failure or is your perception of effort and discomfort holding you back? Read on to find out.


The Long Read on Muscle Fibers: Types, Strength, Hypertrophy and Training Optimization →

Muscles, muscles, muscles! This article is all about… muscles! We delve beneath what is visible from the outside of a flexed biceps and explore muscle fibers: types, strength, hypertrophy and training optimization.


17 Myokines You Need to Know About Today →

Myokines are proteins released by skeletal muscles during contractions/exercise. By engaging regularly in high intensity exercise, you can control the release of myokines. Learn what a decade of scientific research into myokines tells us about the awesome power of myokines.


The Rough Guide to Testosterone →

Testosterone is a hormone we associate with muscle growth and strength. How much of an impact can you have on your own testosterone levels by manipulating lifestyle factors, including exercise, sleep, stress and nutrition?

HITuni courses

For all your additional learning and educational needs, as well as practical exercise demonstrations and programs, take one of our online courses, be it a professional, certification course or a short course by one of our experts; Bill DeSimone, Jay Vincent, Skyler Tanner, Luke Carlson or Simon Shawcross. They are all on sale!

Certification courses


Over 30 hours of content covering everything from the Science of High Intensity Training to Nutrition, Wellbeing, Business and Marketing. Learn by watching video lectures, exercise demonstrations, client simulations, animations and many more.


This is our flagship course, rated very highly among our students. Access more than 90 videos and 130 routines, a resource you will keep going back to use throughout your career as a Personal Trainer, specializing in High Intensity Training.


For experienced trainers, looking to add High Intensity Resistance Training to their toolkit, this course offers the right balance of theory and practice.

Short courses


Learn the essentials of High Intensity Training in under four hours and follow the exercise demonstrations when training yourself using either just your bodyweight, or a pair of dumbbells, or home or gym exercise machines.


Learn a highly effective method of resistance training that doesn’t require the use of weights or equipment. NXL training also has significant advantages over bodyweight training and can stimulate muscle gains to the same extent as traditional resistance training.


Fitness model and personal trainer, Jay Vincent shows you the exact workout and techniques he uses to build his photo-shoot ready physique. With a focus on bodybuilding, this course outlines the exercise and nutrition required for muscle growth.


Designed by biomechanics expert, Bill DeSimone, this course debunks myths about Functional Training and explains how safe FT can be integrated with yours or your clients’ regular HIT workouts.


Exercise Physiologist Skyler Tanner teaches you to use the strength you have built through HIT to learn to run well, giving you the “gift of human flight”. The cornerstone of this course is a 4-phase training program to improve you strength, skill, speed and prep to run a distance of your choice.


Brought to you by Luke Carlson, this robust training programme will teach you what steps you need to take to convert an enquiry to a client, as well as how to run a top-notch introductory appointment that closes the deal near every time.

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