The Weekly Exerciser
A weekly newsletter with actionable tips to make exercise easier.
How strong can you get in 20 minutes per week?
Let’s face it, we all want better results in less time. So how does getting 50-60% stronger in just 20 minutes per week sound? Most people think that would require multiple gym sessions per week, big weights, a complicated program, and slaving away for hours. But the truth is, so-called “minimal-dose” strength training can produce incredible results…if you do it right. And a massive 7-year study shows the benefits aren’t short-lived, either. So let’s walk through the science behind...
The real reason you’re losing muscle
Most people think muscle loss is just a normal part of ageing. But in reality, age isn’t the main culprit. Inactivity is. Periods where you’re significantly less active than usual—after an injury, illness, or surgery—do far more damage than the gradual changes of ageing itself. And these setbacks hit harder as we get older, because recovery gets slower and is often incomplete. Studies show that immobilising a limb (in a cast) for just two weeks can: Shrink your leg muscles by 10% Drop your...
The truth about chasing too many fitness goals
The fitness industry loves to sell you more. More programs. More goals. More “must-do” workouts. But more isn’t always better. In fact, it’s often the reason you burn out before you see results. Like most people, you probably want to: Lose fat Build muscle Reduce stress Feel more energetic AND boost your general “fitness” You’ve been convinced each goal needs its own separate plan. So you start trying to juggle everything… Until the overwhelm sets in, the plan falls apart, and nothing...
The missing piece between “I should exercise” and actually doing it
If you’re reading this, you probably already want to be more active. Or stay more active—if you already are. But as you’ve likely experienced, wanting and doing are two very different things. And the research backs that up. Most people understand the benefits, feel somewhat capable, and even have the time to exercise. So why don’t most people take action? Today I’m going to unpack that disconnect—and how to overcome it. Let’s dive in. Most people aren’t lifting weights—even when they want to....
How much does your doctor really know about muscle health?
It’s clear muscle health matters more than most people realise. The loss of muscle mass, strength, and function—also known as sarcopenia—leads to a vicious cycle that affects everything from mobility to independence. And yet, many people won’t even consider taking action unless their doctor tells them to. That’s why clinicians are key gatekeepers to better muscle health. So then, how well do Australian clinicians really understand sarcopenia and its impact? We decided to find out by surveying...
Why you don’t need motivation to exercise
Most people think they need to feel motivated to exercise. But that mindset often leads to inaction. Why? Because motivation is unreliable, especially when you're tired, stressed, or busy. And let’s face it: exercise takes effort. The payoff is mostly long-term. And it rarely feels urgent in the moment. So today, I want to show you a better approach. One that works even when motivation is low — and helps you build the momentum to keep going. The Truth About Motivation To Move The reality is,...
Think you need a gym for heart health? Think again.
It’s the biggest killer out there. Cardiovascular disease causes more deaths than anything else — yet much of it is preventable. And most people think better heart health starts in the gym. But here’s the reality: Many don’t enjoy structured workouts Most struggle with consistency And time is a major barrier So the real question is: Can daily movement — without stepping foot in a gym — still protect your heart? New research says yes. But it’s not just how much you move. It’s how hard that...
Revealed: what Australians aged 50+ really know about muscle health
It’s one of the most underrated aspects of health. Most people don’t think about it—until it starts to decline. We’re talking about muscle health. But muscle health isn’t just about size. It impacts movement, balance, metabolism, and overall longevity. As they say, knowledge is power. So, we asked a key question: How much do older Australians really know about muscle health? We surveyed 1,261 people aged 50+ to find out. And the results were eye-opening. Australia’s First National Muscle...
The only way to preserve your most critical muscle fibres
Most people have a pretty simplistic view of muscle. It’s just a bunch of muscle fibres, right? Well, that’s true. But it’s also much more than that. Muscle is made up of different types of fibres—each with distinct properties. Yes, we lose muscle with ageing. But certain types of muscle fibres are hit the hardest. And there’s only one thing that can stop it. Muscle Fibre Types: The Lowdown Broadly speaking, there are two muscle fibres types: Type I (slow-twitch) fibres – smaller, produce...
How tiny lifestyle tweaks sum to powerful health benefits
You know exercise is beneficial. Something tells me you wouldn’t be here if you didn’t… But it’s not all about exercise. The truth is, other lifestyle factors matter for health too: Sleep Nutrition Daily movement Most people (myself included) have room for improvement in at least one of these areas. And it’s tempting to think big changes are needed to make an impact. But new research suggests even tiny tweaks can have big benefits—especially when improvements stack across multiple areas. Just...
A weekly newsletter with actionable tips to make exercise easier.