The Weekly Exerciser
A weekly newsletter with actionable tips to make exercise easier.
Another study says train harder. Here’s what it missed
I cringed a little when I first saw it. During the week, the social media posts were flooding in - all with variations of the same message: Exercise intensity trumps volume. And I thought to myself, here we go again… This isn’t the first time new research has led to claims exercise at higher intensities - or training harder - matters most for health benefits. But this message is problematic for a few reasons. Not to mention this conclusion isn’t really what the data from this study shows......
Why I stopped making lifting my priority
I’ve been a “lifter” for the best part of 20 years. It’s something I’ve prioritised it ever since learning the why and the how of resistance training in my first year of university studies. So for a long time, lifting has been firmly baked into my identity. That part hasn't really changed. But lately I realised I’d been neglecting something pretty important… Getting in enough consistent weekly aerobic activity. And the more I digged into some of the newer data on the links between the dose of...
The new science of resistance training (17 years in the making)
It’s 2009, and I’m sitting in a lecture theatre at RMIT University in Melbourne, Australia. The subject is resistance training, and Dr Tony Shield is walking us through the gold standard evidence for how to prescribe it to get people stronger, more powerful, or to grow muscle. And much of this came from ACSM’s 2009 Progression Models for Resistance Training. Since way back then (when I was a 21-year old 3rd-year undergrad student), this has been the best summary of the “how to” with...
The exercises I stopped doing after 20 years of lifting
I’ve been lifting weights now for almost two decades. And in that time, my routine has changed quite a bit. But one of the biggest shifts has been quite recent, and it probably too me far longer to get here than it should have. The truth is, for years I pushed through exercises I didn’t really enjoy, picked up niggles I didn’t need, and missed sessions I could have shown up for. All because I believed certain exercises were non-negotiable. I’m talking exercises like squats, deadlifts, and...
What 2025 taught us about ageing better
What a year it’s been. There’s no doubt 2025 delivered some pretty impactful exercise and ageing research. These new studies brought clarity to questions that have plagued the exercise and ageing field for decades, like: Do small lifestyle changes really add up? Is intense exercise worth the extra effort? And can strength training truly reverse functional decline? Thanks to these studies, we now have hard data showing that tiny lifestyle tweaks compound into massive health gains. We learned...
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...
A weekly newsletter with actionable tips to make exercise easier.