Work deadlines, bad sleep, family stuff – none of it stays outside the gym. There’s only one body handling all of it, and it doesn’t separate “training stress” from “life stress.”
Come train anyway. You might surprise yourself and perform better than you expected. It may feel harder than usual, but that’s better than not training at all. And if needed, we can adjust the program – but don’t count yourself out before you even try.
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15g Protein.” “High Protein.” Sound familiar? Protein claims are everywhere now, even Milo’s got a high-protein product! But those claims labels might not show the full or accurate picture of the product. Here’s how to read the nutritional info on the back, so you’re shopping smarter.
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Nobody warned me that chasing a squat PB might come with an unexpected little wee. For much longer than I’d like to admit, I quietly managed lifting-related urinary incontinence on my own – too embarrassed to talk about it, let alone ask for help. If this sounds familiar, you’re not alone.
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Your mum thinks she’s too old. Your dad worries he’ll get hurt. I get it. My own mother felt the same way. But I’ve seen what happens when older adults finally give strength training a real chance. They move better, worry less, and live more. Here’s how to start that conversation with your loved ones.
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If planning and cooking your own meals often feels like a chore, you’re not alone. I put three viral recipes to the test and rate them on what actually matters. Taste, batch-making potential, and how they hold up after freezing and reheating.
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When new clients come to us, some have been exercising consistently for years – running, yoga, pilates. They’re not unfit. But somewhere along the way, nobody told them that getting stronger required something different. If our national guidelines can’t make that distinction clearly, how would anyone know where to start?
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Embrace strength beyond beauty standards as it’s your key to thriving through menopause, preserving bone density, boosting metabolism, and defying age-related decline. For every woman: lift heavy, get stronger, reclaim independence. Your future self will thank you!
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Creatine, the most research dietary supplement. Many lifters swear by it, but not all forms are created equal. This article unpacks why gummies and fancy blends waste your money and why plain creatine monohydrate remains the simplest and most effective choice.
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My mother, Mooilin, began strength training with a simple goal in mind: to regain just enough strength for physical independence, so she could enjoy her golden years to the fullest. After staying committed to years of training, it made her stronger than she had ever been — with an unexpected bonus of competing as a Masters 4 athlete.
I’ll take you through her strength journey, from her very first training sessions to the day she broke national records. You may find it hard not to feel inspired!
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If planning and cooking your own meals often feels like a chore, you’re not alone. After several years of consistent meal-prepping, I’ve developed an efficient, convenient system built around my favorite protein source: chicken breast.
In this video, I’ll walk you through the cooking methods and prep steps that make it easy to keep this versatile ingredient ready to go – and help you seamlessly add more protein to your diet.
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When you start lifting, it’s tempting to buy every shiny thing you see. I get it — I’m the same. But good gear isn’t about getting what looks best; it’s about making your training better. Start small with the necessities, invest wisely, and gradually build your lifting gear arsenal over time.
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In May 2022, burnt out after years in the F&B industry, I took a leap of faith and joined Hygieia Strength & Conditioning as an apprentice. The transition and pursuit of the Starting Strength Coach certification were daunting and tough. It has been about a year since I earned my certification, and during this time, I have found that coaching has brought me a sense of purpose and fulfilment I never imagined possible. Here’s my story of moving from a career in F&B to one dedicated to helping older adults build strength.
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Supplements – everyone that trains seems to be taking them. How important are they? Should I take them or should I not? If I do, what should I take? Here’s my honest advice.
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Over the past few weeks, I’ve been taking some refresher driving lessons in preparation for my driving test. I’ve noticed that there some parallels between driving and lifting. This is what I learned from driving school as a lifter.
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Elbow position when doing the barbell lifts is crucial not only for efficiency but also for injury prevention. Here are some tips on what to consider regarding your elbows during barbell lifts.
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Training, like life, is never smooth sailing. There’ll be unexpected road bumps that show up from time to time, which can throw a spanner in the works. Here’s how I plan my training and training goals in a realistic, manageable and sustainable way.
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Coach Ellie discusses the often overlooked role of the groin muscles in squats and deadlifts. Contrary to common advice, she explains why pointing toes outward is beneficial, as it involves more muscle mass and makes it easier to get into the deadlift set up position and hit proper depth on the squat.
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Find your weight shifting forward towards your toes when you squat, press or deadlift? Here are some ways to bring your balance back over your midfoot.
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Being strong affects more than just your own health and well-being. It also affects the people around you. Here are two stories of how being strong didn’t just positively affect them but also their loved ones around them.
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Training through your menstrual cycles. Understand your body’s hormonal changes and the strategies you can use through the different phases of your menstrual cycle.
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Understanding external stressors and prioritising recovery – through diet and sleep – are essential for lifting performance. Manage your body’s “fuel tank” and its stressors wisely to maximise your training sessions and strength gains.
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Strength training is transformative for women of all ages, offering benefits far beyond aesthetics—such as stronger muscles, denser bones, and physical independence in later years. Despite common misconceptions like “getting bulky” or “not needing to be so strong”, lifting weights is the key to long-term health, confidence, and empowerment. Here’s why.
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Through strength training, Ellie discovered how it transformed both her physical strength and mental resilience. Overcoming challenges and self-doubt taught her to apply this discipline to other areas of her life, revealing that persistence in difficult tasks leads to personal growth and greater confidence
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A rigid segment transmits force more efficiently than a flexible segment. Coach Ellie explains a simple cue that you can use to get a tighter and more rigid upper back to improve stability and force transfer on your barbell lifts.
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Consuming sufficient protein is an important part of training. Unfortunately, the typical Asian diet is usually pretty low in protein content. Here are some quick and easy ways to increase your protein intake.
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The only Starting Strength Affiliate Gyms in Asia