Twin sisters Sophie and Chloe took different approaches to strength training over four years. Sophie followed a structured, progressive barbell program—her bone density improved from osteoporosis to osteopenia. Chloe’s lighter, machine-based routine saw her bone density decline. This case shows that with the right training, older adults can rebuild bone, gain strength, and defy expectations.

Tapering is the final stage of a training plan aimed at peaking performance by reducing training load and increasing competition-task specificity. It’s a critical phase that allows athletes to recover fully while maintaining and even enhancing their strength adaptations. The primary goal of a taper is to achieve peak performance on competition day.

Whether you're a seasoned powerlifter or a complete newbie to the world of lifting, understanding these 7 influences on the development of maximum muscle strength can help you understand the mechanisms at play that underpin maximum strength.

A novice lifter can be defined as someone who can make progress from session to session or week to week. That is to say that sufficient stimulus or stress can be created during this time frame and recovered from to generate adaptation. In the case of a powerlifter, this would mean increasing their performance in the Squat, Bench Press and Deadlift session to session or week to week. 

There are six key training qualities all combat sports athletes need to be successful. So what are they?

March is Women’s History Month. We use this month to commemorate the achievements and contributions of women throughout history. For decades, women have fought for equality and to have their rights respected and protected. The perception of women has changed as women have gained a greater voice, speaking up for issues that directly concern them and others around them. The stereotype of the fragile, meek housewife has broken down and women are challenging the gender stereotype to prove that if men can do it, so can women. 

• You have been going to the gym for many years, joined in with group classes and have trained with numerous PT’s.

• Your main goals are to change body composition and increase strength.

• The problem is that despite your best efforts you don’t seem to be achieving what you set out to.

• To make matters worse you are being continually bombarded with the latest program, diet, or some new trickery created within the fitness industry designed to create the illusion of a shortcut.  

It’s strange to think that I once had a life that didn’t consist of going to the gym. Training and lifting weights has become so entrenched with my lifestyle, I can’t imagine anything else anymore. Growing up, I was always quite active and sporty. I enjoyed playing a variety of different sports not only for fitness but also for fun. I swam, played hockey, ran cross-country, completed several triathlons, cycling as well as shooting a few arrows here and there in archery. So, I understood the benefits of staying active and the importance of keeping fit. 

The difference between men and women is a topic that has been wildly analysed, researched and discussed, especially with regards to Strength Training (ST). Whilst men and women have anatomical and hormonal differences, both males and females partaking in ST can greatly increase their Strength (S) and muscle size. Nevertheless there still remain many misconceptions about how both genders respond to training and the adaptations they receive.

We have all been there before. “No more excuses!” we tell ourselves, “Everything will begin on Monday.” I’ve been there too. Having your best laid intentions to start everything on Monday and commence this journey towards becoming the ideal version of yourself.

Concurrent training can be defined as the training of multiple areas or qualities at the same time. For example, for strength athletes such as powerlifters, concurrent training may relate to training strength, power and hypertrophy simultaneously. For the majority of athletes, they not only need to be strong and powerful but also need endurance for sustained efforts.

From improving your quality of life to increasing sporting performance, strength training has been shown to have incredible benefits for people from all walks of life.