Is a Bowflex Machine Worth it? Does Bowflex Work?

The Bowflex home gym definitely works for some people in particular circumstances. If you have space restrictions, the Bowflex home gym offers exercise variety without the need to buy a lot of additional kit. If you’re an advanced exerciser, you may find the weight and movements a little limited. As a gym owner and personal …

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5 Lat Pulldown Alternatives at Home

The lat pulldown is one of the few gym machines that as a personal trainer, I actually think is a useful item of equipment. It’s an accessible movement that provides a lot of functional benefits.  The question is though… What if you don’t have access to a lat pulldown machine? How do you replicate the …

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Squat Rack vs Smith Machine: 23 Things to Know

The decision between buying a squat rack or a smith machine is one of the most difficult for someone building their first home gym.  There are similarities and differences between the two, crossovers in functionality and different opinions on each. As a gym owner and personal trainer, I’ve bought plenty of both over the years. …

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6 Leg Press Alternatives to do at Home Without a Machine

The leg press is one of the most popular machines in the gym. Research shows they’re an effective way to build muscle and strength, but what if you don’t have access to a leg press machine?  Leg presses are often used instead of squats by lifters for the following reasons… They’re suffering with a lower …

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9 Effective Pull Up Alternatives at Home & for Beginners

A lot of people aren’t strong enough to do a full pull up or don’t have access to a pull up bar. However, there are pull up alternatives that can allow you to work the same muscles. This is a slightly different article to most because the vast majority of similar articles just offer back …

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6 Deadlift Alternatives for a Bad Back & Poor Mobility

Deadlifts are an excellent exercise that combines functionality and strength gains. However, they’re not suitable for everyone.  Generally, there are three reasons why people don’t do deadlifts… They lack the required mobility They’re injured (or think they are) They just don’t like them – often are intimidated by the idea of heavy lifting As a …

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5 Leg Extension Alternatives Without a Machine

If you don’t have a leg extension machine, weighted isolated extension of the knee is difficult to do. If you search the web for leg extension alternatives, you’ll find article after article that just gives you quad exercises. Whilst they include excellent, effective exercises they don’t really replicate the leg extension particularly closely. The leg …

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Olympic Barbell vs Standard Barbell: The Ultimate Guide

Despite what some people think, there’s a huge amount of difference when comparing an Olympic barbell vs a standard barbell. A men’s Olympic barbell is 7.2 ft (2.2 meters) long with 1.96 inches (50mm) sleeves. The shaft diameter is between 28 to 32mm (1.1-1.25″) and it weighs 44lbs (20kg). Whereas a standard barbell is usually …

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How Much Does an Olympic Barbell Weigh?

Over the past 20 years, many of my beginner weight training clients ask me about the Olympic barbell weight. Here’s what I always tell them… A men’s Olympic barbell weighs 44lbs (20kg) and is 7.2 ft (2.2 meters) long with 1.96 inches (50mm) diameter sleeves. Whereas a women’s Olympic barbell weighs 33lbs (15kg) is 6’6 …

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12-Week Beginner Weight Lifting Routine: Complete Guide with Videos

Finding a safe, enjoyable beginner weight lifting routine that actually produces results is not easy.  I’ve introduced literally thousands of people to weight training, refining the approach I’ll share with you here. This experience comes from almost 20 years as a personal trainer and collaborating with other PTs from owning my own gym.  I’ll explain …

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