STRENGTH LIBRARY: Dumbbells

This is the next step in your strength training. This evolving library will help you progressively build strength, confidence and consistency with simple workouts using dumbbells, resistance bands and bodyweight.

Start with 2-3 fully body sessions each week leaving a rest day in-between workouts.

As you build confidence you can :

  • Progress to heavier weights

  • Repeat your favourite sessions and track improvements

  • Add upper and lower body sessions

  • Pair with yoga and mobility for recovery and balance

The goal is to build strength over time so you can move well, feel capable and support your body for the years ahead.

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Nutrition Tips and Recipes

When you are strength training, nutrition matters. Your body not only needs enough fuel, in particular protein, but also fibre, carbohydrate and hydration. All of these help aid muscle growth, repair and recovery.

This is not about following a strict meal plan, counting every calorie or living on broccoli. Food should be enjoyable, satisfying and fit around your actual life. You do not need to be hungry, give up foods you love or eat perfectly all of the time to get stronger.

In the link below you will find some simple high protein recipes to inspire you, along with a list of protein and fibre rich foods you can mix and match in whatever way works for you. Use them for ideas and inspiration.

A useful guide for protein is to aim for 1.2 - 1.6 grams of protein per kg of body weight alongside 25 -30 grams of fibre per day. An easy way to get there is to build every meal around a good protein source and include plenty of vegetables, fruit, whole-grains, beans and pulses. Small, consistent changes will take you a lot further than trying to eat perfectly.

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