In this article, we’ll look at what posture is, whether it needs correcting, and what we should focus on.

What is posture?

Posture simply refers to the position your body is in. More formally, posture describes how you hold your body and how your body segments align relative to each other and gravity. It is mostly an automatic response managed by your muscles, joints, nervous system, and environment to manage fatigue (the body is incredibly smart!).

In health and fitness, posture is often split into two categories:

• Static posture: How you hold your body when still, such as sitting, standing, or sleeping.
• Dynamic posture: How you hold your body while moving, such as walking, running, lifting, or bending.

Because posture is largely automatic, you may not need to consciously manage it all the time. Take “hunching over” at a desk, for example. This position is often viewed as a problem. However, it can also be a practical solution. It may reduce effort, bring you closer to your screen, and make it easier to work for longer periods. Sitting perfectly upright takes effort. It can increase muscular demand through the back and shoulders. It may also place your arms and eyes further away from the task in front of you. So, before we label a position as “bad,” we should ask a better question: is it actually causing a problem?

Is posture actually a problem?

For years, many people have been taught that static posture is a major health problem. But let’s be clear: there is no single “bad posture” that applies to everyone. In 2019, the Journal of Orthopedic & Sports Physical Therapy published a helpful overview of the research around posture. It also addressed common myths and the language often used around posture ¹. The key message was simple: people should feel free to use whatever posture feels comfortable. They should also change position when they feel the need to move. That does not mean posture never matters. It means we should avoid treating normal, comfortable positions as dangerous.

But what about movement and sport? If we apply the same flawed logic, we might assume certain movements under load are always dangerous. For example, some people worry about knees moving inward, foot arches collapsing, or backs rounding. However, movement is more complex than that. One review on running variability and injury risk found no clear technique pattern that reliably predicts injury. Running technique can change due to fatigue, experience, biomechanics, environment, and training history ². The world’s fastest man, Usain Bolt, famously has quite a large leg length discrepancy – clearly asymmetry didn’t stop his success!

So, rather than trying to force every person into one “correct” position, we need to think about context. The real goal is to find a sustainable training load. That includes volume, intensity, recovery, and the positions someone uses, which influences forces experienced. These factors can change over time.

Should we try to fix posture?

In most cases, no. We probably do not need to “fix” posture.That does not mean we should ignore discomfort. If your back feels sore after sitting upright for a long time, change position. Relax. Move around. Let your spine bend if that feels better. If a certain knee position feels uncomfortable, adjust it. If your neck feels tired, shift your setup or take a break. The point is not to ignore your body. The point is to stop treating normal posture variation as a defect.

There is no universal posture that everyone needs to copy.

As humans, we interact with our environment through force. Different jobs, sports, exercises, and hobbies require different physical demands. This is where training becomes useful. Strength training does not need to “correct” your posture. Instead, it can improve your capacity to adopt, tolerate, and move between different positions. A stronger body has more options. It can sit, stand, bend, reach, brace, relax, and move with greater confidence. So, rather than training to fix posture, we should train to expand what your body can comfortably do. Intelligent training trains a wide variety of movements, rep ranges and forces to help people handle whatever life throws at them.

A new position on posture

Posture is not something you need to obsess over, monitor all day, or force into one perfect position. Your body is designed to move, adapt, and shift between positions. Sitting upright is not automatically good. Slouching is not automatically bad. What matters more is whether your body can tolerate the positions your life requires. If a position feels uncomfortable, change it. If you feel stiff after sitting for hours, move. If a task feels physically demanding, build the strength and fitness to handle it better. This is where exercise helps most. Not by “fixing” your posture, but by giving you more physical options.

A strong body can hold positions when needed, relax when appropriate, and move with confidence when the task changes. So, instead of asking, “How do I fix my posture?”, ask a better question: “How can I build a body that feels capable in more positions?” If you’re looking to build a body that’s more capable and can handle the stressors life throws, get in contact with one of our expert coaches, today.

References:

1. https://www.jospt.org/doi/10.2519/jospt.2019.0610
2. https://www.mdpi.com/2075-4663/13/2/55

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What are the biceps?

The Biceps Brachii sits on the front of the upper arm. It crosses both the shoulder and the elbow, which makes it a biarticular muscle. That matters because the biceps can influence movement at more than one joint. Most people know that the biceps bend the elbow. You’ve “flexed your guns” before right? The biceps also assist with forearm supination, which means turning your palm upward. Lastly, they contribute to shoulder flexion, or bringing the arm forward. Anatomically, the biceps therefore help with several common upper-body tasks, not just posing in the mirror. In everyday life, this shows up in simple ways. Carrying groceries, picking up a child, lifting a bag, holding a stack of books close to your chest, climbing, pulling open a heavy door, or moving yourself during a chin-up all involve elbow flexion and often some degree of supination and shoulder movement. Stronger biceps do not do all the work alone, but they contribute meaningfully.

Why biceps matter in daily life

A lot of “functional” training discussions miss something simple: many real-life tasks involve single-joint contributions inside bigger movements. When you carry something close to the body, your elbow flexors help maintain that position. Think holding a stack of books. When you pull an object toward you, your biceps contribute. When you lower a weight under control, they may work hard eccentrically, meaning they produce force while lengthening. Even during exercises where the biceps are not the main driver, they still help coordinate and stabilise the arm as other muscles also compete to pull on the bone, such as the triceps.

This is one reason direct arm work is not separate from functional training. It supports it. If your goal is to build a body that is stronger, more resilient, and more capable, then training major muscle groups directly is not a distraction. It’s sensible and a great way to inject some variety and more total volume. Compound lifts remain valuable, but they do not automatically make isolation work pointless.

How a biceps curls work

A biceps curl is one of the clearest examples of elbow flexion training. In simple terms, you are creating an external force that tries to straighten the elbow, and the elbow flexors must oppose that force to move the first upwards or hold the load. During the lifting phase, the biceps help flex the elbow. During the lowering phase, they control the descent. Depending on the variation, they may also contribute more or less to forearm supination and shoulder stability.

That is why many different curl variations can train the biceps effectively. These include:

• dumbbell curls
• barbell curls
• preacher curls
• incline curls
• hammer curls
• reverse curls

Not all of these bias the exact same tissues to the exact same degree, but they all involve the elbow flexors doing meaningful work.

EZ Bar, Shoulder Health, and Function

You might have seen a funky curved bar at the gym? Well, that’s an EZ bar. An EZ bar is a curl bar with angled grips that many people find more comfortable than a straight bar. A straight bar fixes the wrists in one position, which can feel restrictive for some lifters, whereas an EZ bar allows more freedom of movement and may reduce the effort needed to stabilise the wrist. Arm work may also influence shoulder “health” in a rehab setting. It’s important to be clear: shoulder-specific exercises still have the strongest support in rehab settings ¹, ². However, that doesn’t make arm work irrelevant. Because the biceps cross both the elbow and shoulder, curls can still contribute to overall upper-limb strength and may be a useful way to keep training when more direct shoulder work is not tolerated. Simply put, load in the arms requires work in the shoulders. More broadly, curls train elbow flexion, which plays a role in everyday tasks like carrying, pulling, and lifting. In that sense, they are both practical and complementary to full-body training.

Finish your last set strong

Training your biceps isn’t just about aesthetics. It’s about building a stronger, more capable upper body that supports everyday movement and long-term progress in the gym. While compound lifts should form the foundation of your training, including some direct arm work can help round out your program, support joint function, and address potential weak links. If your goal is to be Stronger For Life, your training should reflect that: balanced, practical, and sustainable. If you’re based in Sydney and want guidance on building a program that actually fits your lifestyle and goals, reach out to our team at Sydney Strength Training, we’d be happy to help you get started.

References:

1. https://pubmed.ncbi.nlm.nih.gov/38848304/
2. https://sydneystrengthtraining.com.au/wp-admin/post.php?post=1877&action=edit

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Understanding these influences helps explain why simplistic advice often fails and what practical strategies actually work.

Why “Eat Less and Move More” Is Incomplete Advice

At its core, weight loss requires an energy deficit: consuming fewer calories than the body expends ⁵. However, the slogan “eat less and move more” ignores the complex factors that determine eating behaviour. Appetite, hunger, and satiety are influenced by biological signals, psychological factors, and environmental cues. Many of these processes occur subconsciously. The modern food environment amplifies these challenges. Energy-dense foods high in fat, salt, and sugar are widely available, inexpensive, and heavily marketed ³. Studies show obesity rates correlate with greater fast-food availability, larger portion sizes, and higher consumption of ultra-processed foods ⁶, ⁷, ⁸. As a result, simply telling someone to “eat less” often fails to address the broader influences shaping their behaviour.

Practical takeaway

Instead of relying on willpower alone:

• Plan meals ahead of time.
• Keep nutrient-dense foods easily available at home.
• Reduce exposure to highly palatable snack foods where possible.
• Small environmental changes can make healthy decisions easier.

Your Body Actively Compensates for Exercise

Another common belief is that exercising more will automatically lead to greater weight loss. In reality, the body often compensates for increased activity. Research shows that as exercise volume rises, total daily energy expenditure does not increase in a perfectly linear way ⁴. This concept is sometimes called the constrained energy expenditure model. Several mechanisms help explain this effect. After intense exercise, people often reduce their non-exercise activity such as walking, fidgeting, or standing without noticing ⁹. Exercise can also increase hunger or cravings for energy-dense foods ¹⁰, ¹¹. On average, these responses may offset roughly 30% of the calories burned during exercise ¹². Exercise still provides enormous benefits for health, fitness, and muscle mass. However, it should not be viewed as a simple way to “burn off” excess calories.

Practical takeaway

Use exercise to support health and muscle retention, while keeping daily movement consistent.

• Aim for at least 150 minutes of moderate activity per week.
• Include strength training twice per week.
• Track daily steps (e.g., 5,000–10,000 steps) to maintain baseline activity.

Sustainable Habits Matter More Than Perfect Diets

Because weight loss involves many interacting factors, long-term success depends less on a specific diet and more on sustainable habits. Research from long-term weight-loss maintainers shows consistent patterns: most modify their food intake, increase physical activity, and maintain these behaviours over time ¹³. Rather than focusing on restriction alone, many experts recommend building a health-promoting dietary pattern. This means prioritising foods that improve satiety and nutrient intake, including protein, fibre, and a variety of fruits and vegetables ¹⁴, ¹⁵, ¹⁶. These foods help regulate appetite and support overall health while keeping energy intake manageable. Importantly, no single diet is universally superior. The best approach is the one someone can follow consistently.

Practical takeaway

Focus on repeatable behaviours instead of short-term dieting:

• Eat enough protein to support muscle.
• Include fruit, vegetables, and fibre-rich foods daily.
• Limit rather than eliminate highly processed discretionary foods.
• Monitor progress over weeks rather than day-to-day fluctuations.
• Consistency matters far more than perfection.

Conclusion

Weight loss is often framed as a simple equation: eat less and move more. While energy balance still governs body weight, the reality is far more complex. Human biology regulates appetite and energy expenditure, while modern food environments constantly encourage overconsumption. Exercise also triggers physiological compensation that can reduce its effect on weight loss. Understanding these influences shifts the focus away from simplistic advice toward practical behaviour change. Complexity may seem intimidating, but ultimately it gives us many levers we can pull. Planning meals, modifying personal food environments, maintaining daily activity, and building sustainable eating patterns all improve the chances of long-term success.

At Sydney Strength Training we understand the people in front of us. We know that certain advice just doesn’t cut it. For us, the real goal is not just eating less or exercising more. It is creating habits and environments that make healthy choices easier to maintain over time so everyone can be Stronger for Life. If you’re looking for expert guidance regarding exercise and diet, reach out to one of our coaches today.

References:

1. World Health Organization. Obesity and overweight.
2. Australian Institute of Health and Welfare. Overweight and obesity statistics in Australia.
3. Glanz K. et al. The Food Environment and Dietary Consumption.
4. Pontzer H. et al. Constrained total energy expenditure and metabolic adaptation.
5. National Health and Medical Research Council. Eat for Health – Energy balance guidelines.
6. Hall K.D. et al. Ultra-processed diets cause excess calorie intake and weight gain.
7. Young L.R. & Nestle M. Portion sizes and the obesity epidemic.
8. Cooksey-Stowers K. et al. Food swamps predict obesity rates better than food deserts.
9. Pontzer H. Energy expenditure compensation research.
10. Blundell J.E. et al. Exercise and appetite regulation.
11. King N.A. et al. Energy intake responses to exercise.
12. Careau V. et al. Energy compensation in response to exercise.
13. National Weight Control Registry. Behaviour patterns of successful weight-loss maintainers.
14. Australian Dietary Guidelines – Protein recommendations.
15. Australian Dietary Guidelines – Fruit and vegetable intake.
16. Australian Dietary Guidelines – Dietary fibre and whole grains.

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What Does Being a Hybrid Athlete Mean?

In common parlance, a hybrid athlete is someone who trains both resistance and cardiovascular modalities within a weekly program. That might look like lifting three times per week and running twice. Often, sessions are organised carefully so they do not clash. For example, a long run might sit far away from a heavy squat day.

In a stricter sense, a hybrid athlete is defined by competing in events that have opposing demands and adaptations. Alex Viada for instance, competes in both Powerlifting and ultramarathon events. These sports demand different physiological adaptations. Endurance training promotes mitochondrial density and fatigue resistance. Heavy strength training promotes neural efficiency and maximal force production. When training stress is high enough, improvements in one domain can reduce peak performance in the other. By contrast, events like HYROX blend strength and conditioning toward the same performance outcome. In that case, resistance and cardio complement each other rather than compete.

For most people, hybrid training simply means performing both strength and cardiovascular exercise each week. That is not extreme. That is structured physical activity. Although it’s a bit of a fad, it’s a net positive which is getting more people physically active.

Can You Build Muscle as a Hybrid Athlete?

Short answer: yes, provided total training stress is managed.

The fear that cardio “kills your gains” comes from early research in the 1980s suggesting an interference effect ². However, modern evidence paints a different picture. A study by Babcock et al. (2012) found that concurrent training did not significantly reduce hypertrophy compared to resistance training alone ³. More recent research by Schumann et al. (2022) showed similar findings ⁴, ⁵. Muscle growth and maximal strength development were largely preserved when aerobic and resistance training were combined. Concurrent training works. When progress stalls, the problem is usually excessive workload rather than biological incompatibility.

This is where opportunity cost matters. Every training session consumes recovery resources. Sleep, nutrition, psychological stress, and total weekly volume determine adaptation. If you increase running mileage while maintaining maximal strength volume, fatigue accumulates. Something must be adjusted. Interference is rarely the issue but mismanaged total stress is. For recreational lifters training 3 – 5 hours per week, concurrent training is unlikely to blunt muscle growth in any meaningful way. For elite athletes pushing performance ceilings in both domains simultaneously, careful planning becomes necessary.

So, Do You Need to Be a Hybrid Athlete?

Public health guidelines recommend at least 150 minutes of moderate or 75 minutes of vigorous cardiovascular activity per week, alongside resistance training. Meeting both improves cardiovascular health, muscle mass, insulin sensitivity, bone density, and long-term independence. From a health perspective, combining strength and conditioning is ideal. From a performance perspective, priorities matter.  Some research suggests that when maximal lower body strength is the primary goal, separating endurance and resistance sessions may improve outcomes ⁶. Performing high-intensity conditioning immediately before heavy lifting can impair explosive performance in that session. Therefore, intelligent scheduling improves results.

For general population trainees, however, the limiting factor is rarely molecular signalling pathways. It is time, consistency, and recovery capacity. Someone new to lifting should build strength gradually before layering in high-volume conditioning on top. Someone new to endurance work should increase mileage progressively to avoid overload and may start with less strength sessions per week. Health improves when workload rises in line with adaptation. Hybrid training does not need to mean extreme competition. It can simply mean balanced development.

So, Do You Need to Be a Hybrid Athlete?

No. You do not need the label. If you lift weights and perform cardiovascular exercise, you are already training concurrently. That does not make you special. It makes you aligned with evidence-based guidelines. If you want to compete in HYROX, ultramarathons, or Powerlifting, programming must reflect those goals. Trade-offs exist at high levels of performance. Training resources are finite. But if your goal is to build muscle, improve heart health, and remain capable long term, concurrent training is not the enemy. It is smart.

Meet activity guidelines. Progress gradually. Manage fatigue. Adjust volume according to your priorities. That approach may not trend on Instagram. But it aligns perfectly with our philosophy at Sydney Strength Training: Stronger For Life. If you’re unsure how to manage concurrent training and you would like to both become fitter and stronger, contact one of our expert coaches, today.

References:

1. https://www.gym-flooring.com/blogs/stats-hub/hyrox-stats
2. https://link.springer.com/article/10.1007/BF00421333
3. https://journals.physiology.org/doi/full/10.1152/ajpregu.00035.2012
4. https://link.springer.com/article/10.1007/s40279-022-01688-x
5. https://link.springer.com/article/10.1007/s40279-021-01587-7
6. https://www.tandfonline.com/doi/full/10.1080/02640414.2018.1464636

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What are some health priorities?

What’s a health priority and what’s simply a health “hack”? If you’ve spent any time on social media you might have seen health habits that seem very simple and easy. However, it really is to good to be true. A really clear example is the Apple-Cider Vinegar hype. Claims were made that by simply having a spoonful every morning you could kick start fat loss (despite research showing weight loss only occurred in calorie-controlled studies with regular exercise). Truthfully, we have no issue with health “hacks”. We wish things were that simple! Unfortunately however, lasting change rarely is. There are some very clear health priorities: exercise regularly, consume a health-promoting diet rich in fibre, fruits & vegetables and limited in saturated fats and lastly, limit consumption of alcohol and avoid smoking ¹, ². We would argue that if you can nail those basics, you’ve set yourself up for success.

Setting better goals

You understand health priorities, but you aren’t sure how to set goals to reach them. Well, being specific is a great start. Many would call it SMART (see what I did there?). For a more in-depth understanding, a Conceptual Review by Swann et al. featured in the Health Psychology Review provides fantastic reading. Importantly, it is specific to Physical Activity participation. In it, the authors highlighted that to set appropriate goals an individual must have the Ability. Furthermore, the goal must have the correct Task Complexity. The goal should reflect someone’s current level of Commitment and individuals must receive quality Feedback. Lastly, individuals require Situational Resources. Without correct appraisal of these “moderators”, individuals “may experience stress, anxiety, pressure, and threat appraisals as a result ³ ”. This in turn causes people to drop out of physical activity interventions. With that in mind, let’s see how a coach can help.

Where quality coaching makes a difference

Our expert coaches at Sydney Strength Training will conduct a needs analysis and figure out an individual’s moderating factors. This is a critical step in determining whether or not a goal is appropriate at any point. As aforementioned Review suggests, when performance goals (such as meeting physical activity targets) are inappropriate, Learning Goals can take their place. In this instance, individuals pursuing learning goals can learn strategies to become active. This can include finding a personal training session that fits within their schedule and resources, and learning fundamental exercises. The process of developing knowledge and skill triggers self-monitoring processes which are uniquely different to performance (“SMART”) goals which prioritise process-driven actions. Learning goals seem to sidestep the potential downsides of falling short of performance goals and therefore, are a fantastic place to start when building new health-promoting behaviours while skills are still limited.

If you’re looking to finally achieve those New Year’s Resolutions don’t hesitate to reach our to our team today and experience the difference.

References:

1. https://www.eatforhealth.gov.au/nutrient-reference-values/chronic-disease/introduction
2. https://www.who.int/publications/i/item/9789240015128
3. https://www.tandfonline.com/doi/10.1080/17437199.2019.1706616?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed#d1e874

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Flexible Goals

It’s undeniable some things simply take time. We call it sticking it out, or “grit”. That said, while determination is an admirable quality, being stubborn in the face of better options isn’t. As Dickson et al. write: “Goal flexibility refers to the ability to view setbacks with equanimity and adjust goal pursuit as required” ¹. In simpler terms, it’s staying level-headed after a setback and adapting your approach rather than quitting. Research suggests this kind of flexibility supports wellbeing, which matters because people who feel less stressed and frustrated are more likely to stay engaged over time. When setbacks happen, there is usually more than one way forward. For example, if a client is working toward getting stronger but develops short-term knee pain, squatting may feel limited. Instead of stopping, stance or foot position can be adjusted, or a leg press used temporarily. The goal remains, even if the method changes.

A consistent approach

How a goal is framed matters just as much as the goal itself. Research on New Year’s resolutions shows that approach-oriented goals, which focus on doing a desired behaviour are associated with greater persistence over time than avoidance-based goals, which focus on preventing failure ². This distinction matters for consistency. When goals are framed around positive actions, progress is easier to recognise and repeat, reinforcing behaviour even when motivation dips. For example, “train three times per week” provides a clear behaviour to enact, whereas goals such as “don’t miss workouts” or “stop being lazy” rely on constant self-monitoring and self-correction. Approach goals make progress easier to recognise, which supports consistency by reinforcing small wins even when motivation fluctuates. At Hobart Strength Training, this aligns with being Stronger For Life: focusing on what you can consistently add such as training sessions, daily steps, or protein at meals rather than chasing perfection. Over time, these approach-based behaviours help create a virtuous cycle that supports both performance and wellbeing.

Being healthy is about being consistent, not extreme

Health doesn’t depend on rigid cycles of being “on” or “off.” Sustainable habits rather than extremes are what carry you through busy seasons, holidays, and real-life stressors. Research on goal setting supports this idea. Flexible goals help people stay engaged when setbacks occur, protecting wellbeing and reducing the chance of giving up altogether. At the same time, approach-focused goals give clear actions to move toward, making consistency easier to maintain. When these two ideas work together, a virtuous cycle forms. Flexible thinking reduces frustration after disruptions, while approach-based behaviours make progress visible and repeatable. That progress reinforces confidence, which supports continued effort. This is what Stronger For Life looks like in practice: adjusting when needed, focusing on what you can do, and showing up consistently. Over time, consistency beats intensity and that’s what makes healthy behaviours stick. If you’re looking for expert coaching with a difference, contact us today.

References:

1. https://pubmed.ncbi.nlm.nih.gov/33802749/
2. https://pubmed.ncbi.nlm.nih.gov/33296385/

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In this article, we’ll walk through what exercise intensity actually means, how to measure it, and why the most effective intensity is the one that responds to your readiness on the day.

What is exercise intensity?

Exercise intensity refers to how hard you’re working relative to your maximum ability. Classically, intensity is thought of as a fixed load, such as 70% of your one-rep max. If someone could lift at most 100kg, 70% would be 70kg. The three major training variables intensity, volume and frequency all interact. For instance higher intensities or training loads means less volume. Higher volumes generally require lower intensities or loads. And frequency ties into both, as training more often spreads volume across the week. These basic principles underlie almost every effective training plan and help explain why intensity matters so much. However, we argue that intensity is better understood as how close you are to muscular failure. In other words, how close you are to the point where you can’t perform another rep with good form. Here’s what that looks like in practice.

Traditionally, many programs prescribe intensity as a percentage of your one-rep max. Something like “6 x 6 at 70%” looks clean on paper, but it assumes your one-rep max is stable. It isn’t. Strength fluctuates based on sleep, stress, nutrition, accumulated fatigue, technique sharpness, and even time of day. Percentages don’t capture that variability. Humans aren’t machines. This is where autoregulation steps in and helps you match the day’s training stimulus to how you’re actually performing.

How do we measure exercise intensity?

The most practical way to measure intensity is by using RPE or RIR, which describe how close you are to failure. An RPE 8, for example, generally corresponds to having about two reps left in the tank. This is also known as RIR 2. It is simple, scalable, and applies across exercises, rep ranges and training programs. RPE is not guesswork it’s a skill. With practice, people become surprisingly good at estimating how many reps they could still perform ¹, ². Bar speed, or how fast the weight moves, is another helpful clue. When you try to lift as quickly as possible, a natural “slowdown” occurs as you get closer to fatigue. This slowdown corresponds to what the research calls velocity loss, and keeping sets within roughly a 20–25% velocity loss tends to strike a sweet spot for strength and hypertrophy while avoiding excessive fatigue ².

RPE also integrates neatly into warm-ups. Treating warm-up sets like practice runs for your working sets helps you find the right load for the day. For instance, if your goal is 3 x 6 at RPE 7, you can ramp up with sets of six, building toward a final “indicator set.” If that indicator set feels like an RPE 6, you can increase slightly for your working sets. If it already feels like an RPE 7, congratulations, that becomes your first working set. Autoregulation also helps you adjust on the fly. RPE simply gives you a language to recognise training readiness moments and adjust. And if you’re unsure about your RPE? An occasional AMRAP (as many reps as possible) set can recalibrate your internal meter. If you thought you were lifting at RPE 8 but manage four or five more reps, that tells you something important about your training accuracy.

What is the best exercise intensity?

The “best” intensity isn’t a fixed number or magical percentage. Instead it’s the one that delivers the intended stimulus for you on that day.  General resistance training guidelines suggest using “moderate or greater” (65% +) intensities and training major muscle groups multiple times per week ⁵, ⁶. Those guidelines are a great starting point, but they don’t tell you how hard you personally should push on a Wednesday when you’ve slept badly, or on a day when everything feels light and fast. Using RPE or RIR helps you consistently achieve the training intent even when life varies. Aiming for a target RPE 7 or 8 for most working sets keeps you in that “Goldilocks zone” where the training is challenging enough to stimulate progress but not so hard that it derails recovery. For beginners and experienced lifters alike, this range tends to support long-term progress because it balances stimulus and fatigue.

Autoregulation also plays a key role when starting a new program. Low-stress weeks, lighter average RPEs, and ascending sets (small increases in load each set) all help you find your true training baseline without overshooting. Once you know what your RPE 7 or 8 feels like, progression becomes clearer and more repeatable. Most importantly, autoregulation ensures that progress is defined by actual improvements in capacity, not just heavier numbers. If you add weight to the bar but the same set suddenly feels like an RPE 9 instead of 8, you’ve lost reps, or speed grinds to a halt, that’s not progress, you’ve just moved the goalposts and pushed relatively harder.

Final thoughts

Autoregulation isn’t complicated. It’s simply paying attention to how hard you’re working and adjusting accordingly. Tools like RPE, RIR and bar speed help us express intensity in a meaningful way and make training more consistent. They help you avoid both common pitfalls: not pushing hard enough and pushing too hard too often. You can’t control how you feel every day, but you can control how you respond to it. That’s the secret to effective training. If you’d like to learn more about effective training and how to employ autoregulation strategies for the best results, our team of expert coaches are here to help. Contact us today.

References

1. The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis – PMC (nih.gov)
2. Methods for Regulating and Monitoring Resistance Training – PMC (nih.gov)
3. Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve – PubMed (nih.gov)
4. Physical activity (who.int)
5. ACSM Guidelines for Strength Training | Featured Download
6. AUSactive-Exercise-Guidelines-Resistance-Exercise-Prescriptions-for-Healthy-Adults.pdf

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Why Someone May Consider Losing Body Fat

It’s important to avoid stigmatising individuals living with overweight or obesity, as this often discourages people from seeking help. Moving away from a narrow focus on “personal responsibility” helps create better policies and interventions that address the broader social and environmental drivers of health ². Body fat storage is normal and even healthy within certain ranges. However, as body fat and waist circumference increase, so does the risk of comorbidities such as:

• High blood pressure
• Type II diabetes
• Heart disease
• Stroke
• Fatty liver
• Certain cancers
• Gout

Generally, health professionals recommend weight loss when waist circumference exceeds 88 cm (35 in) for women and 102 cm (40 in) for men and Body Mass Index (BMI) is greater than 24.9 ³. These markers indicate a higher risk of disease linked to fat, especially visceral fat which is stored around organs ⁴. Although broader social and environmental issues can be hard to change, each person can still take steps toward better health within their own resources and access.

Busting Weight Loss Myths

Excluding food groups:

Unless medically necessary (e.g., allergies or intolerance), it’s best not to eliminate whole food groups. A balanced diet that includes carbohydrates, fats, and proteins provides a wide range of micronutrients and supports long-term adherence. Adequate fibre intake from fruits, vegetables, and whole grains supports digestion, colon health, and even lowers certain cancer risks. Although popular anecdotal methods like “cutting carbs” might sound simple, it can cause more harm than good.

“Slow metabolism”:

Although metabolism varies between individuals, but it’s determined by two main factors:

• Resting Metabolic Rate (RMR): energy used at rest
• Physical Activity Level (PAL): energy used during activity

Together, these form your Total Daily Energy Expenditure (TDEE), which changes with activity, body size, and environment. For most people, metabolism isn’t drastically fast or slow, it’s adaptable. The human body always tries to maintain homeostasis (avoid change) so acute changes in diet and activity matter less compared to chronic, repeated inputs.

“BMI isn’t accurate”:

It’s true that Body Mass Index (BMI) doesn’t distinguish between fat and muscle, but it remains a useful screening tool. When combined with waist circumference, it gives a clearer picture of health risk. Considering that nearly 47% of Australian adults report spending most of their day sitting ⁵, BMI likely reflects real excess body fat in most cases rather than someone who is just overly muscular or “big boned”.

“Eating too little stops weight loss”:

This myth often stems from confusing food volume with energy density. Consider the following examples:

• High-energy, low-volume foods: e.g., a handful of nuts (~200 cal) or a few pieces of chocolate.
• Low-energy, high-volume foods: e.g., a large salad with lean protein (~200 cal).

People sometimes switch to higher-volume, lower-calorie foods and feel they’re “eating more,” when in reality they’re consuming fewer calories. Simply put, a large bowl of salad greens and even some protein like shredded chicken can still have fewer calories than a couple of chocolate bars. Fat loss occurs only when energy intake is lower than energy expenditure, prompting the body to use stored fat for fuel. Tweaking your diet may find you actually eating more food, but you’ll technically be consuming less calories if you are losing weight.

What to Focus on When Losing Weight

Audit Intake and Find a Baseline:

Track what you eat for several days to establish a realistic baseline. You can’t improve what you don’t measure. Often, small habitual items like nightly drinks or snacks add more energy than you think. It’s smarter to change as little as required to reduce friction when shifting behaviors. Having a baseline makes it clear what needs to change and what can remain the same.

Set Clear Targets:

Targets act like a GPS. Examples include:

• Protein: 1.2–1.6 g per kg of body weight
• Fibre: ~30 g per day
• Calorie range: Based on your current weight and activity level

Targets help guide food choices toward nutrient-dense, high-volume options like lean meats, legumes, fruits, and vegetables. It can give opportunities to make targeted change as well. I.e., someone may already have a decent fibre intake but needs to consume more protein. This may prompt the switch to lower calorie, higher protein options such as leaner cuts of meat and fat-reduced dairy.

Troubleshoot Progress:

It would be a shame to go many weeks or even months without seeing progress. Regular check-ins and troubleshooting issues will help people course-correct. We recommend individuals weight themselves at least three times per week under similar conditions to calculate a weekly average. Combined with monthly waist measurements, individuals can ascertain whether or not progress is occurring. for a fuller picture. If someone is resistance training sufficiently they may see waist changes outpace scale changes as fat is lost and lean mass is maintained.

Come out as a winner with weight loss

Losing weight isn’t about perfection it’s about planning, flexibility and consistency. Focus on the fundamentals: understanding energy needs, setting measurable goals, and monitoring progress. For everyone, the general advice is to avoid quick fixes, stay patient, and prioritise health over numbers. Lastly, it’s important individuals have flexible pausing and exiting strategies when weight loss is no longer practical as circumstances may change. If you are looking for guidance with managing body weight or would like help building a sustainable dietary habits, our expert coaches at Sydney Strength Training can guide you through evidence-based, practical strategies tailored to your goals. Contact us today.

References:

1. https://www.aihw.gov.au/reports/overweight-obesity/overweight-and-obesity/contents/summary
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9985585/
3. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/am-i-healthy-weight
4. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks
5. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/physical-activity/latest-release

The post How Reducing body Fat Can Improve Your Health appeared first on Sydney Strength Training.

• What exercise is best for shoulder pain?
• How do you strengthen a weak shoulder?
• What shoulder exercise builds the most mass?

If you’re looking for shoulders that are stronger for life, read on.

What exercise is best for shoulder pain?

Pain around the shoulder can often lead people to stop pressing overhead. Yet research shows that exercise is a first-line treatment for common shoulder issues like rotator cuff tendinopathy and osteoarthritis ¹. Strengthening the surrounding muscles helps improve range of motion, reduce pain, and increase function. There’s is no best exercise however. It’s important to approach every individual differently and ascertain the correct starting point. That being said, the Overhead Press, which emphasises the front and lateral deltoid, triceps, trapezius, rhomboids and rotator cuff muscles can be modified to almost any level. For instance, we often employ the following modifications:

• Dumbbells instead of Barbells to allow freer movement each arm and different orientations (i.e., neutral grip)
• Seated presses or landmine presses for extra stability across the lower and upper back
• Modifying range of motion during barbell pressing using the pins in a squat rack to press from or lower to
• Simply reducing the load and building it back up gradually as tolerance improves

Remember, movement is medicine, and avoiding shoulder loading entirely may actually worsen symptoms over time.

How do you strengthen a weak shoulder?

Strengthening a weak shoulder is no different from training any other muscle group – no special approach is required. A balanced upper-body program should include pressing (Overhead and Bench Press), pulling (Pull-ups and Rows), and accessory work (arm and isolation shoulder work). These movements strengthen the rhomboids, posterior deltoid, lats, pecs, and rotator cuff, all of which support the shoulder and scapula. Even arm isolation work, like biceps curls or triceps extensions, can help when overhead movement is limited. This is partly because the biceps and triceps both insert across the shoulder and additionally, the muscles in the scapula and rotator cuff act to resist forces imposed on them when the arms are moving. As such, there’s always something someone can do, even if it isn’t directly overhead pressing!

When building back up, on the lowest end, someone can start with two sessions per week and one to two sets per exercise. As strength improves, volume can be split across three sessions per week and around three sets per exercise. Basic progression such as adding reps gradually or increasing weight by 2 – 5% when possible is appropriate. As always, we encourage using Rate of Perceived Exertion (RPE) to monitor effort, aiming for a “hard” to “very hard” last rep (RPE 7 – 9) without going to absolute failure ².

What shoulder exercise trains the most muscle mass?

Specialty or “rehab” exercises can feel like the safest option when you have shoulder pain. These are usually light-weight movements aimed at “stabilising” the scapula or surrounding muscles. However, they aren’t magic as research shows they are not uniquely superior to standard resistance exercises ³. Their real value comes from what they allow compared to heavy lifts like the Barbell Overhead Press. Especially for someone less trained, they enable loading at lower loads with higher reps to build capacity. Additionally, by isolating sensitive areas, we can avoid overloading the entire shoulder. Lastly, they can act as a warm-up in certain cases to help someone tolerate heavier pressing later.

However, when it comes to training the most muscle mass, The Overhead Press is king. For hypertrophy, the press is one of the best ways to build shoulders. It works all three deltoid heads, triceps, upper chest, and upper back (rhomboids and trapezius). The standing press also engages the lower back in extension. Research shows that no posture or movement is uniquely harmful for the lower back, but some people may feel it work hard during presses ⁴. In cases when overhead pressing is painful, low-load options like lateral raises or even Y-raises and band external rotations can maintain shoulder capacity. That being said, we prefer close substitutions. Press variations such as high-incline dumbbell presses are a favourite. They allow you to keep strength and progress something meaningful while symptoms calm before gradually returning to full standing work.

Final thoughts

Shoulder pain doesn’t mean you have to stop training. It means you simply need to switch strategies. The overhead press and its variations are safe for most people and remain one of the best ways to build shoulder strength and muscle. However, at times it may not be the most appropriate choice. Someone may need to utilise a variation that feels is tolerable, whether that’s dumbbells, a landmine press, or a reduced range of motion. For a short while, someone may need to instead use alternative exercises. As always, we recommend individuals progress gradually by adding reps or weight and monitor effort using RPE to avoid unnecessary flare-ups.

A stronger shoulder is usually a healthier shoulder. By staying consistent with pressing, pulling, and accessory work, you can build resilience, reduce pain, and get back to doing the lifts you enjoy. Don’t avoid shoulder training, adapt it to your current level and let strength be the solution. If you’re looking for more expert guidance in dealing with pain, getting stronger and improving your quality of life, contact us today.

References:

1. Are progressive shoulder exercises feasible in patients with glenohumeral osteoarthritis or rotator cuff tear arthropathy? – PubMed
2. AUSactive-Exercise-Guidelines-Resistance-Exercise-Prescriptions-for-Healthy-Adults.pdf
3. Causal mechanisms of a scapular stabilization intervention for patients with subacromial pain syndrome: a secondary analysis of a randomized controlled trial – PubMed
4. No consensus on causality of spine postures or physical exposure and low back pain: A systematic review of systematic reviews – PubMed

The post Our Guide to Stronger, Healthier Shoulders appeared first on Sydney Strength Training.

1. Is Pilates a cardio or strength workout?
2. Does Pilates actually change your body?
3. How is Strength Training different?

Is Pilates a Cardio or Strength Workout?

The nature of exercise and its effect whether that be “strength” or “cardio”, depends on several factors.

• Is the mechanical load high enough to stimulate strength adaptations?
• Are the movements rhythmic and repeatable (like running or swimming) so they can be sustained efficiently?
• How is heart rate managed? For example, a heavy set of squats with rest will stress the body differently than a continuous 30-minute run.

With this in mind, you can better judge what kind of training effect a workout may deliver. What does the research show? Results are mixed. Some studies found a single Pilates session no more effective for cardiorespiratory fitness than a leisurely walk. ¹ Yet in a clinical trial, eight weeks of Pilates improved VO₂max from 22.4 ± 4.9 to 24.2 ± 4.5 mL/kg/min, a ~20% increase. ² This was a medium effect size, and meaningful because higher VO₂max strongly predicts lower risk of all-cause and cardiovascular mortality. Interestingly, this improvement occurred even though the Pilates program was less aerobically intense than the walking intervention. Researchers suggest this may have been due to better muscular conditioning rather than direct cardiovascular stress.

The same study also showed a small increase in lean mass (38.4 ± 6.5 to 39.7 ± 6.6 kg) of about ~3.2%. ² This suggests Pilates may support slight improvements in muscle and strength. However, the effect size was small, and it is unclear how well-trained the participants were. Importantly, this does not mean Pilates is more effective than traditional strength training, which has much stronger evidence for building muscle and strength.

Does Pilates actually change your body?

The answer is, “it depends”. A systematic review found weak evidence that Pilates changes body composition ³. Studies had poor design, inconsistent measurements, and no nutrition control. Some short, frequent programs (60 minutes, 5x weekly for 4 weeks) showed small reductions in weight and body fat, but results were inconsistent. Less frequent programs showed no benefit or even slight increases in fat. The authors concluded that better research is needed, using more accurate measures and studying different groups such as older adults, athletes, and people with obesity. As discussed earlier, evidence on Pilates improving aerobic fitness, strength, or muscle mass is mixed. Crucially, the effect of Pilates depends on how the classes are structured and progressed over time. If sessions include gradually heavier loads and increasing volume matched to a participant’s ability, that is no longer unique to Pilates, it is simply strength training, packaged in a different way.

How is Strength Training different?

Strength training is progressive resistance training, where load, sets, reps, and rest are planned, tracked, and progressed over time. Proper programs also consider intensity and exercise variation according to your individual needs. This structure is what makes strength training so effective for building muscle, increasing bone density, and improving long-term fitness. In contrast, most Pilates classes don’t follow these principles. While Pilates can improve motor control and strength specific to the movements trained, class formats rarely track progress session to session, limiting progression. That means many may see some early gains which is what we call “newbie gains”, but results plateau quickly without progressive loading. This makes sense of the mixed results Pilates shows in the literature. If your goal is lasting improvements in muscle, bone, and strength, structured strength training offers higher returns on your time investment. Pilates may complement but does not replace it.

Forget lengthened and long, train to be strong

At Sydney Strength Training, our goal isn’t to discredit popular exercise trends. It’s to help people cut through marketing hype, avoid “FOMO,” and make informed choices. When grounded in evidence, exercise becomes more than a single workout, it becomes a tool for long-term health, resilience, and strength. For those who enjoy Pilates, it can be a way to move more, improve coordination in the movements trained, and even provide small gains in fitness or muscle, especially for beginners. But the evidence shows these effects are inconsistent and often limited compared to structured strength training. This doesn’t mean Pilates, or even Yoga or other fitness class formats are useless. It means expectations should be realistic. At Sydney Strength Training we offer evidence-informed coaching designed to help you get results efficiently. If your goal is building muscle, improving strength, boosting fitness, or supporting bone health, contact us today to start your journey.

References:

1. Cardiorespiratory responses: Pilates compared to different walking speeds in healthy adults – PubMed
2. The effects of Pilates vs. aerobic training on cardiorespiratory fitness, isokinetic muscular strength, body composition, and functional tasks outcomes for individuals who are overweight/obese: a clinical trial – PubMed
3. The effect of Pilates exercises on body composition: a systematic review – PubMed

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