5 strength myths that keep beginners weak
Heavy lifting won't make you slow, soreness isn't a scoreboard, and three more things we end up correcting in week one. If you only read one article here, make it this.
Read itThe whiteboard · club blog
Notes from
the lifting floor
Training articles written by our coaches between sessions — what actually works for the people training on this floor in Hamilton, not recycled fitness-mag filler.
01 / Latest
Fresh off the whiteboard
What to eat before a morning workout
What Emma tells members who train at 6am — real food, real timing.
Why your deadlift stalled (and how to fix it)
Nine times out of ten it's the same three problems. Josh walks through the fix.
02 / More reading
The rest of the pile
How we program our small group classes
The weekly template, why we cap at 14, and what changes when a class full of regulars shows up.
Read
Recovery is training too — here's our proof
Two years of member data says the fastest progress happens on three sessions a week, not six.
Read
Your first month at a gym: an honest plan
What we tell mates starting from zero — frequency, weight jumps, and what to ignore for now.
Read03 / The beats
What we write about
Four recurring topics. Every article comes from a coach who's on this floor daily — nobody's summarising studies they've never tested.
Technique
Cues that work on real humans, filmed and tested on our own members before they make it to print.
Food
What to eat around training when you have a job, a family and a Hamilton grocery budget.
Recovery
Sleep, mobility and knowing when to back off — the unglamorous half of getting strong.
Club questions
Things members ask at the desk, answered properly once instead of rushed at the counter.
04 / Why a gym has a blog
Same answer, better typed once
Every article here started as a question asked at the desk three times in one week. Instead of rushing the answer between classes, we write it properly once — with the numbers from our own floor, not borrowed studies.
Nothing here is ghostwritten. The coach whose name sits under the headline wrote it between sessions, and you can argue with them about it on the floor tomorrow.
- Written by working coaches, not content farms.
- Claims come from our member data or sources we actually use.
- New article roughly every second week — the floor comes first.
Reading is cardio.
Come lift too.
Articles are free. The first coached session is too — pick whichever order you like.