Fitness Blog
Tips, advice and gym news — written by the people who stand on the floor with you.
5 Mistakes Beginners Make in the Weight Room
From skipping warm-up to chasing weight — the habits that stall progress and how we break them in week one at Ironclad.
Eating for Muscle: What to Eat Before and After a Heavy Lift
Anabolic window or myth? Practical pre- and post-lift nutrition that fuels heavy sessions without obsessing over macros.
Why Your Deadlift Has Stalled — A Coach's Diagnostic
Hips too high, quads not engaged, grip first? Use this quick diagnostic tree to find the weak link and the fix.
Mobility That Matters: 10 Minutes to Save Your Shoulders
You do not need 45 minutes of foam rolling. Ten targeted minutes before pressing changes everything — here is the sequence.
Cardio During Fat Loss — How Much Is Enough?
Walking, biking or running? The minimum effective dose of cardio when lifting is still the priority, explained without dogma.
How We Programme CrossFit Without Burning You Out
Easy, medium, hard — our weekly wave that lets you hit every WOD without hitting a wall by Friday.