LIFTING · STRENGTH · GEAR
LIFT HEAVY. LIFT SMART.
Strength training guides, home gym gear reviews and programming advice — from a busy mum who lifts 3x a week with dumbbells, barbell and kettlebell.
GEAR REVIEWS
HOME GYM EQUIPMENT
OLYMPIC BARBELLS
What to look for in a home gym barbell and the best options at every budget.
DUMBBELLS & ADJUSTABLES
Fixed vs adjustable dumbbells for home gyms — space, cost, and what actually makes sense for most people.
KETTLEBELLS
Why a single 12kg kettlebell can replace half your gym. The exercises I use every week and why they work.
FULL BODY · 3X WEEK
3 DAYS PER WEEK
Perfect for busy parents and full-time workers. Full body split across 3 days — all you need to build real strength.
DAY 1
PUSH
CHEST · SHOULDERS · TRICEPS
Bench Press
Chest
Overhead Press
Shoulders
Incline Dumbbell Press
Chest
Lateral Raises
Shoulders
Tricep Dips
Triceps
Push-Ups
Chest
DAY 2
PULL
BACK · BICEPS · REAR DELTS
Barbell Row
Back
Dumbbell Row
Back
Pull-Ups
Back
Face Pulls
Rear Delts
Bicep Curls
Biceps
Hammer Curls
Biceps
DAY 3
LEGS
QUADS · HAMSTRINGS · GLUTES
Squat
Quads
Romanian Deadlift
Hamstrings
Bulgarian Split Squat
Quads
Hip Thrust
Glutes
Walking Lunges
Quads
Calf Raises
Calves
STRENGTH · 3X WEEK
5X5 STRENGTH PROGRAM
The classic 5×5 adapted for home gyms. Simple, effective, and proven to build strength fast. Add weight every session.
WORKOUT A
- Squat 5×5
- Bench Press 5×5
- Barbell Row 5×5
WORKOUT B
- Squat 5×5
- Overhead Press 5×5
- Deadlift 1×5
HOW IT WORKS
- Alternate A and B each session
- Add weight every session
- Rest 3 mins between sets
- Never train consecutive days
30 MIN · FULL BODY
FULL BODY CIRCUIT
No time for long sessions? 30 minutes, no excuses. Hits everything and leaves you with energy to spare.
CIRCUIT A
- Squat
- Push-Ups
- Dumbbell Row
- Kettlebell Swing
- Plank Hold
CIRCUIT B
- Deadlift
- Overhead Press
- Reverse Lunge
- Bicep Curl
- Mountain Climbers
HOW IT WORKS
- 3 rounds per circuit
- 45 sec work, 15 sec rest
- Rest 2 mins between circuits
- Alternate A and B each session
MYTH BUSTING
LIFTING MYTHS DEBUNKED
MYTH BUSTED
LIFTING MAKES WOMEN BULKY
The most common myth in women’s fitness. Why lifting heavy won’t make you look like a bodybuilder — and what actually happens.
YOU NEED A GYM TO GET STRONG
A barbell, some dumbbells and a bench is all you need. My home gym cost less than 6 months of gym membership.
Read More →MYTH BUSTED
CARDIO KILLS YOUR GAINS
Running and lifting — can you do both? Yes. Here’s how to programme them together without sabotaging either.