It’s leg day, and you’re torn between whether to deploy the popular squat or the trusty leg press to give your quads a burn inducing workout. 

You’ve been told the squat is the go-to for legs, bums and tums but looking at the machine, the leg press would seem to isolate the muscles you want to work far better than an all-rounder could. 

So, should you do both? A few reps of one and then the other? The answer is that it depends entirely on what you’re looking to get out of the workout. Let’s take a look at both and answer some common FAQs so you can see where each exercise fits in a workout programme.

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The plateau. It’s any powerlifter’s, bodybuilder’s, fitness trainer’s, or even regular gym goer’s, dreaded word. You’ve been making steady progress, boasting of personal bests, watching those weights get larger and larger when suddenly.. It tapers out. Nothing goes up. You just keep hitting the same numbers, training session after training session. For the first couple of days, you think.. Ok. And then a week goes by and you realise: Your bench press is not going up. Then comes the constant barrage of mental questions: How do I get my bench press back? Why am I getting weaker in bench pressing?

Stop thinking those thoughts. You’re not getting weaker. You’re experiencing one of the dreaded plateaus and they’re perfectly normal. Sometimes they last days, and sometimes weeks, but in bodybuilding, some plateaus have been known to last years. However! If your bench press is stuck we’re here with 5 simple methods that you can try to rejuvenate those numbers and start recollecting personal bests.

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With more of us working out from home than ever, it can be hard to know where to start with easy dumbbell exercises and beginner weight workouts. 

Below we’ve compiled the eight easiest exercises that can be effective with big weights or small, that give you a full body workout and most importantly, don’t need a lot of space, time or expertise to complete.  

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A common beginner mistake in the snatch is failing to get the bar into the hip at the top of the pull, usually resulting in losing the bar forward.

What happens is that the bar gets to around mid-thigh and starts to swing away from the body. At the same time, the lifter is already jumping into the receiving position, before the pull has been properly finished. Read More→

In our classes at Strength Ambassadors, new members often ask us which are the best shoes for weight training.

As a new lifter, it can be confusing to work out what to put on your feet to get the most out of your training. So let us take you through the important points to consider when deciding on the best shoes for weight training. Read More→

Hey, we made something for you.

You’re a guy who’s the far side of 30, maybe with a young family, and you’re thinking more about your long term health.

Secretly, you’ve always wanted ‘superhero strength’ – chucking heavy things around, looking good, fighting evil. You want to be that Superhero Dad for your family!

You also want the satisfaction of achievement, of making progress at something. Lifting weights appeals to you because it’s measurable and you can easily see when you’re making progress.

Plus, the proven health benefits of more muscle, less fat, strong bones and joints, better ability to do the activities and sports you love, have you raising your hand and saying ‘Yes, I want in’. Read More→

This post gives some practical tips on training around injury.

Disclaimer: I’m not a doctor or a physio, so this article is written from the point of view of an athlete and a coach of other athletes.

Many people, especially those new to training, are worried about injury.

They can overreact when they get a minor injury. People will avoid training altogether or stuff themselves with ibuprofen.

Experienced strength athletes get used to training around injury. They learn how to identify and handle different types of pain. Read More→