Run Smarter, Get Stronger

4. Strength Training: The Most Overlooked Tool in a Runner's Toolbox

Many runners skip the gym. But strength training doesn't take away from your running—it supports it.

Here's why it's in every runner's plan I build:

• Injury prevention - Especially for issues like ITB syndrome, shin splints, and knee pain
• Improved economy - Stronger muscles = better force production with each stride
• More resilience - So you can handle more volume and intensity without breakdown
• Long-term performance - Especially important as you increase mileage or get older

You don't need to train like a bodybuilder. Just 2 short, focused sessions a week can make a huge difference.

5. Customization Based on You

No cookie-cutter plans here.
I build your training around:

• Your schedule and recovery capacity
• Your current fitness and injury history
• Your goal distance and pace targets
• Your preferred feedback method (heart rate, RPE, or both)

We check in regularly, adjust based on feedback, and build the plan around your life—not the other way around.

Ready to Train With Purpose?

If you're tired of training in circles—or want to stop guessing and start progressing—I'd love to help.
Whether you're chasing a personal best, aiming for your first race, or just want to run smarter and stronger, I'll build the plan and guide you through it.

👉Use the free Heart Rate Reserve calculator
👉Apply for Coaching

Let's build your runner's engine—one that's strong, fast, and built to last.

Muscle Building Blogs

Building Muscle: A Comprehensive Guide to Maximizing Gains

Building muscle isn't just about lifting heavy weights day after day. It's about creating a smart, sustainable program that challenges your body while allowing for adequate recovery and growth. Here's a breakdown of how to structure your muscle-building routine for optimal results.

1. Progressive Overload: The Key to Growth

To build muscle, you need to consistently increase the challenge your body faces. Progressive overload is the process of gradually increasing the demands on your muscles through various methods:

• Increasing weight: Gradually lifting heavier weights over time.
• Increasing reps: Doing more repetitions with the same weight.
• Increasing sets: Adding more sets to your exercises.
• More range of motion: Increasing your range of motion can put more stress on the muscle, leading to more growth.
• Increasing time under tension: Slowing down the tempo of your reps to increase the time the muscle is under tension.

The goal is to push your muscles past their previous limits to stimulate growth. Without progressive overload, you won't see the gains you're aiming for.

2. Quality Over Junk Volume: More Is Not Always Better

Many people fall into the trap of thinking more is always better when it comes to sets and reps. However, junk volume—extra sets or exercises that don't contribute to muscle growth but add unnecessary fatigue—can actually hinder your progress and lead to overtraining.

Instead of simply adding more sets, focus on the quality of your training. Ensure each set is performed with good form and with a level of intensity that challenges your muscles. You should aim for sufficient volume (in terms of sets and reps) that promotes growth, but not excessive volume that drains your energy and affects recovery.

Remember, overtraining can reduce your performance and lead to burnout, slowing your overall progress. It's not just about pushing harder; it's about pushing smarter.

3. Deloads: Keep Your Gains in Check

When you're pushing hard to build muscle, it's easy to think more is always better. But here's the thing—if you don't give your body time to recover, you're just setting yourself up for burnout or injury. Deloads are an essential part of any muscle-building program.
A deload is a period of reduced intensity or volume in your training to allow your body to fully recover. Think of it as giving your muscles and central nervous system a “reset” before you ramp up again.

How I do it:

• For muscle-building deloads: I usually keep the weight the same but reduce the volume by halving the reps (e.g., if you normally do 4 sets of 8-10 reps, you might do 4 sets of 4-5 reps with the same weight). While you could also reduce sets, I typically find cutting reps provides the best balance for maintaining intensity without overloading the body, allowing for full recovery.
• For strength deloads: I reduce the load by 10-15% depending on your strength level and halve the volume by reducing reps (e.g., if you normally do 4 sets of 5 reps, you'll do 4 sets of 2-3 reps with the reduced weight). This helps you recover while keeping your body accustomed to heavy training.

Why it matters:

• Prevents overtraining: Deloads are essential for avoiding the effects of overtraining by giving the body a chance to recover. This ensures you're not pushing yourself past your limits, which can lead to burnout and setbacks.
• Promotes long-term progress: Training hard week after week without rest will eventually lead to a plateau. Deloads keep you fresh and primed for more progress in the long run.
• Improves recovery: They give your muscles, joints, and nervous system the time they need to fully recover, so when you hit the gym again, you'll be ready to smash your personal bests.

Typically, deloads should be scheduled every 4-8 weeks, depending on the intensity of your program and how you're feeling. It's about listening to your body. If you're constantly fatigued, struggling to recover, or noticing performance drops, it might be time for a deload.

4. Volume and Intensity: Striking the Right Balance

To optimize muscle growth, the balance of volume and intensity is key. Volume refers to the total amount of work you're doing (sets and reps), while intensity refers to the effort you're putting into each set. The two need to work in harmony for you to see the best results. Too much volume without enough intensity can lead to wasted effort, while too much intensity without enough volume can lead to overtraining.

Volume: Research suggests that 10-20 sets per muscle group per week seems optimal for muscle growth. This range provides enough stimulus for hypertrophy without overwhelming your body and leading to overtraining. The important thing is to ensure that each set is performed with enough intensity to actually challenge the muscle.

Intensity: Training with a high level of intensity, typically around an RPE of 7-9 or 70-85% of your 1RM, is necessary for muscle growth. The key is to push your muscles to fatigue while still maintaining good form.

Finding the right balance of both allows you to work your muscles hard enough to stimulate growth, while also giving your body the recovery it needs. With proper volume (10-20 sets per muscle group) and intensity, you'll set yourself up for continuous muscle growth over time.

5. The Right Nutrition: Fueling Muscle Growth

Nutrition plays a huge role in your muscle-building journey. You can train as hard as you like, but without the proper fuel, your body won't be able to recover and build muscle effectively. Here's how to structure your nutrition:

• Protein: This is the most important macronutrient for muscle growth. Aim for around 1.6-2.2 grams of protein per kilogram of body weight to support recovery and muscle repair.
• Carbohydrates: Carbs provide energy for your workouts and help with muscle recovery. Focus on complex carbs like whole grains, fruits, and vegetables.
• Fats: Healthy fats are crucial for hormone production, including testosterone, which plays a key role in muscle growth. Aim to get about 20-30% of your daily calories from fats.
• Calorie Surplus: To build muscle, you need to eat in a slight calorie surplus—meaning consuming more calories than you burn. This provides the extra energy required to support muscle growth. However, avoid excessive calorie surpluses as they can lead to excessive fat gain. A modest surplus (around 200-500 calories per day) is typically ideal.

6. Training Frequency and Split: What's Best for You?

Training frequency is key to muscle growth. The more advanced you are, the more you can handle a higher training frequency. But whether you train 3 days a week or 6 days a week, you can make progress—as long as the total weekly volume and intensity are appropriate for your level.

• Beginners may find full-body workouts or upper-lower splits more effective because they allow for sufficient recovery between sessions.
• Intermediate lifters may benefit from more specialized splits, like push-pull-legs, to target specific muscle groups more frequently.
• Advanced lifters can handle more complex splits (e.g., upper-lower, body part splits) due to the higher training volume they can manage.

The most important factor in choosing your split is the number of days you can realistically commit to and your training age. Advanced lifters generally benefit from a split that allows for greater frequency and more targeted volume for specific muscle groups.

7. Training Intensity: Push Hard, But Smart

Training intensity is crucial for muscle growth. Pushing yourself hard is important, but you need to do it smartly. Overtraining can lead to burnout and decreased performance, so it's essential to find that sweet spot between pushing yourself to the limit and allowing your body enough recovery to adapt and grow.

This can be achieved by focusing on progressive overload and maintaining an RPE of 7-9 for most exercises. Intensity should be high enough to stimulate muscle fibers but not so high that it causes injury or leads to overtraining.

8. Rest and Recovery: Don't Skip This Part

Building muscle doesn't happen in the gym—it happens while you rest. Adequate sleep, nutrition, and recovery are crucial for muscle repair and growth. Rest days give your body the chance to recover and adapt to the stresses you put it under during training.

You should also incorporate active recovery into your routine, such as light cardio or stretching. These activities will help to reduce muscle soreness and improve circulation, promoting faster recovery.

9. What You Get With Muscle Building Coaching

• Training tailored to your physique goals
• Structured progressive overload and periodisation
• Nutrition guidance to match your current phase (surplus or recomp)
• Check-ins and adjustments where required
• A coach who actually looks at your form and progress—and genuinely wants to help you achieve what you are after from the gym

Want to Build Muscle Without Wasting Time?

👉Use the Calorie & Macro Calculator
👉Or apply for online coaching and get a program made specifically for your goals

Let's build size that lasts—and strength that shows.

STRENGTH TRAINING BLOG

Building Strength: More Than Just Lifting Heavy

Most people think strength training is just about hitting a new 1-rep max or lifting the heaviest bar in the gym. But real strength is about more than ego lifts—it's about getting strong with purpose.

Whether you're training to support your sport, improve your physique, or just be the strongest version of yourself, you need more than a few random sets of squats and deadlifts. You need a system.

In this post, I'll break down what strength training really takes—and how I coach it.

1. Strength vs. Muscle Building: Where They Overlap (and Split)

One of the biggest questions I get: “How is strength training different from muscle building?”
The answer? It depends on your training age.

For beginners and intermediates, strength and hypertrophy training look almost identical—and that's by design. Early on, you're learning movement patterns, building general capacity, and your body responds well to most progressive, consistent training.

You'll likely build muscle and strength at the same time, especially if you're eating and recovering well.

But once you hit that intermediate-to-advanced range (usually a few years of consistent lifting), strength-specific gains start to plateau if you're still following a basic, linear progression model. That's when training needs to evolve.

To keep progressing, advanced lifters need:

• Structured periodization (linear, block, undulating, or conjugate)
• Targeted accessory work for weak points and technical limitations
• Phased intensity and fatigue management
• Clear, goal-specific progress tracking

At that level, building strength becomes a more refined, technical process—and that's where coaching makes the biggest difference.

2. Strength Is a Skill

You don't just “get stronger” by lifting heavier weight—you build strength by training your nervous system to produce more force, more efficiently, through better movement patterns.

That means:

• Practicing the lifts consistently
• Using appropriate loads (not maxing out every week)
• Prioritizing technique and intent over ego
• Tracking your progress to drive performance

You're not just training muscles—you're training movement. And the more skillfully you move, the more force you can produce, safely and repeatedly.

3. Want to Know Where You Stand? Use the 1RM Calculator

You don't have to max out to get an idea of your current strength level. I've added a 1RM calculator to my site so you can estimate your one-rep max for key lifts based on submaximal sets. This is especially useful for:

• Planning training loads without risking injury
• Setting realistic short-term goals
• Tracking progress over time in a measurable way

Use it as a guide, then plug those numbers into your training to help gauge intensity and progression.

4. The Foundations of a Strong Program

Here's what real strength programming looks like:

• Progressive overload
  Gradually increasing the challenge over time. That could mean heavier weights, more volume, better form, or more control—not just doing more for the sake of it.
• Intensity & effort management
  Training at 85-90% of your 1RM isn't sustainable long term. Strength blocks need proper periodization, deloads, and phases that balance volume and intensity.
• Exercise selection that reinforces skill
  You don't need 20 different squat variations. You need the right lifts that reinforce your goal movement patterns, support weak points, and improve motor control under load. Whether your focus is squats, deadlifts, pressing, or total-body strength, I program around what you need—not a generic strength template.

5. Fueling Strength Gains

Strength isn't built on an empty tank. To support performance and recovery, you need to:

• Eat at maintenance or in a slight surplus (depending on your current phase)
• Prioritize carbs for training fuel and protein for repair
• Manage hydration and recovery like it matters—because it does

Not sure where to start? Use the calorie and macro calculator on my site as a baseline, then fine-tune based on how your training responds. That's where coaching bridges the gap—so you're not just guessing.

6. What You Get With Strength Coaching

• Custom training cycles (block periodization, conjugate, linear—whatever suits you best)
• Lift-specific progressions for squat, deadlift, press, or sport-specific goals
• Weekly feedback on form, recovery, and load selection
• Support with nutrition, mobility, and lifestyle habits that impact performance

Ready to Train for Strength That Actually Transfers?

You're already putting in the effort. Let's make it count.

👉Use the 1RM Calculator to estimate your strength level
👉Use the Calorie & Macro Calculator to support your performance goals
👉Or apply directly for coaching and let's build your personalized strength roadmap

Whether you want to deadlift 2x bodyweight, press your bodyweight, or just feel like a machine in and out of the gym—I'll help you get there.
No fluff. Just strength, done right.

FAT LOSS BLOG

The Science of Fat Loss: How to Get Results Without the Guesswork

Fat loss is a journey, not a quick fix. It requires consistency, strategy, and an understanding of how your body works. Here's a comprehensive breakdown of the key principles to help you shed fat effectively—and sustainably.

1. The Fuel Truck Analogy: Understanding How Fat Loss Works

Imagine your body is like a fuel truck. The fat stored in your body is like fuel in the back of the truck. Every day, your body uses this fuel to run and perform tasks. The key to fat loss is understanding how much fuel you're putting in versus how much you're using.

• More fuel in than your body can handle (calorie surplus) = fat gain
• Less fuel in than your body needs (calorie deficit) = fat loss

If you want to reduce stored fat, you need to use more fuel (calories) than you're putting into the truck. This creates a calorie deficit, which leads to fat loss.

2. Calories In vs. Calories Out: The Core Principle

At the heart of fat loss is the concept of calories in vs. calories out. In order to lose fat, you need to burn more calories than you consume. However, this isn't just about restricting calories; it's about creating a sustainable deficit that works for your lifestyle.

Here's how it works:

• Calories In: The food and drinks you consume provide energy in the form of calories.
• Calories Out: Your body burns calories through basic functions (like breathing and digestion) and physical activity (exercise and movement).

To lose fat, your body needs to be in a calorie deficit. This means burning more calories than you consume. However, a too-aggressive deficit can lead to muscle loss, fatigue, and other negative side effects, so it's important to create a moderate deficit that allows for steady fat loss.

3. Setting Up a Calorie Deficit: The Right Approach

To achieve a sustainable calorie deficit, it's important to find a balance between reducing your calorie intake and increasing your physical activity. This can be done through:

• Reducing Calories: You can reduce your calorie intake by adjusting your portion sizes, eating more whole foods, and focusing on nutrient-dense options.
• Increasing Activity: You can burn more calories by increasing your physical activity, whether it's through exercise (like cardio or strength training) or simply moving more throughout the day (like walking or standing).

The Calorie & Macro Calculator on my website is a great tool to help you determine your starting point. From there, we can adjust things based on your goals and progress.

4. The Role of Macronutrients in Fat Loss

While creating a calorie deficit is essential for fat loss, the quality of the calories you eat matters just as much as the quantity. Understanding the role of macronutrients (protein, carbs, and fats) can help you create a diet that supports fat loss while maintaining muscle mass.

• Protein: Protein is crucial for preserving muscle mass while in a calorie deficit. Aim for around 1.6-2.2g per kg of body weight. It also helps you feel fuller for longer, reducing cravings.
• Carbohydrates: While carbs often get a bad rap, they provide the energy your body needs to function, especially during exercise. Focus on complex carbs (like whole grains and vegetables) for steady energy.
• Fats: Healthy fats are essential for hormone production and overall health. Aim for about 20-30% of your total calories from fats, focusing on sources like avocados, nuts, seeds, and olive oil.

By making smart choices with your macros, you can lose fat while still fueling your body for workouts and daily activities.

5. The Importance of Consistency Over Perfection

One of the most important things to understand about fat loss is that consistency beats perfection. There will be days where you eat more than you intended or miss a workout, and that's okay! The key is staying consistent with your habits over the long term.

In the end, fat loss is a marathon, not a sprint. Progress will take time, but if you remain consistent with your calorie deficit, macronutrient choices, and exercise routine, you'll see the results.

6. What You Get with Fat Loss Coaching

• Personalized fat loss plans tailored to your goals
• Guidance on setting and tracking calorie intake and macronutrient ratios
• Exercise programs to support fat loss, including strength training and cardio
• Ongoing support and adjustments to help you stay on track
• A coach who provides real feedback and holds you accountable every step of the way

Want to Start Your Fat Loss Journey?

👉Use my Calorie & Macro Calculator
👉Or apply for online coaching and get a program made specifically for your goals

Let's get you to where you want to be—without the confusion or frustration.