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20-Minute Upper Body Power (Resistance Bands)
Short on time but ready to build some serious upper body strength? This efficient 20-minute workout is perfect for any outdoor space – your local park, garden, or even your living room – with just a resistance band. Get ready to activate your chest, back, and shoulders for a powerful session.
- Duration: 20 minutes
- Equipment: Resistance Band (and a sturdy anchor point)
- Difficulty: Beginner / Intermediate
- Targets: Back, Chest, Shoulders, Arms
Always begin with a 2-3 minute light warm-up (e.g., arm circles, light jogging on the spot) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.

The Workout

Perform 3 rounds of the following exercises, aiming for the suggested repetitions. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

1. Resistance Band Bent Over Rows

Stand on the middle of the band with your feet shoulder-width apart. Hinge forward at the hips, keeping your back straight, and pull the band towards your chest, squeezing your shoulder blades together. Slowly return to the start.

Modification: Use a lighter band or decrease the range of motion. For more challenge, use a heavier band or move your hands closer to the middle of the band.

Reps: 12-15 repetitions.

2. Resistance Band Chest Press

Anchor the band to a sturdy object like a wall or door anchor behind you. Stand facing away from the anchor, holding the handles at chest height. Press your hands straight out in front of you, engaging your chest, then return with control.

Modification: If no anchor is available, you can perform push-ups instead. For more challenge, stand further away from the anchor point.

Reps: 12-15 repetitions.

3. Resistance Band Standing Shoulder Press

Stand on the middle of the band with your feet shoulder-width apart. Hold the handles at your shoulders with your palms facing forward. Press your hands straight overhead, then lower them slowly back to your shoulders.

Modification: Use a lighter band. For more challenge, use a heavier band or shorten the band by moving your hands down the handles.

Reps: 10-12 repetitions.

4. Resistance Band Shoulder Front Raises

Stand on the band with your feet shoulder-width apart. Hold the ends of the band and, with straight arms, raise them directly in front of you to shoulder height. Lower with control.

Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or move your hands down the band.

Reps: 10-12 repetitions.

5. Resistance Band Shoulder Lateral Raises

Stand on the band with your feet shoulder-width apart. Holding the ends, raise your straight arms out to the sides until they are parallel with the floor. Lower with control.

Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or shorten the band by moving your hands down the band.

Reps: 10-12 repetitions.

Related article: Best affordable resistance bands

That’s your upper body done – well done on completing the workout! Resistance bands are a brilliant way to build strength without heavy weights. We’d love to hear how you got on with this workout, so please share your experience in the comments below.

To support our free Park Gyms directory, this article contains links which may earn us a small commission at no extra cost to you. All products shown have been researched.
September 1, 2025
Should You Have Protein Before or After a Workout? The Truth Might Surprise You…
Should You Have Protein Before or After a Workout?

Protein plays a key role in any workout routine — it’s the foundation for building and repairing muscles, supporting recovery, and fuelling your body for performance. But when it comes to when you consume it, does timing actually make a difference?

Here’s what you need to know about protein timing, how it can support your training, and how to make it work for your goals.

First Things First: Daily Protein Intake Comes First

Before worrying about timing, the most important factor is hitting your daily protein intake. Whether you’re trying to build strength, support recovery, or maintain lean muscle, consistently reaching your daily target matters more than whether you have your shake before or after your session.

You can meet your protein needs through whole foods, and for many people, that’s both the most effective and affordable approach. While some choose to supplement with powders, most people can hit their protein goals affordably using whole foods alone. If you’re looking for practical tips on eating more protein without breaking the bank, check out our guide to budget-friendly protein sources.

So, Does Timing Matter?

While exact timing isn’t critical, there are still benefits to consuming protein around your workouts — especially if you’re training hard or have specific goals like muscle growth or performance.

The sweet spot? Try to eat a protein-rich meal or snack within four to six hours around your workout window. That might mean a meal beforehand and a snack after, or vice versa — whatever works best for your schedule and digestion.

Benefits of Eating Protein Before a Workout

Eating protein 30 to 45 minutes before your workout, ideally with some carbohydrates, can offer several benefits:
- Fuel your muscles: Protein supports energy production and muscular endurance, especially during more intense sessions.
- Reduce muscle breakdown: Training causes small muscle fibre tears — having protein available can help reduce breakdown and kick-start repair.
- Support muscle adaptation: Pre-workout protein may enhance how well your muscles respond and adapt to training.
- Feel fuller and more focused: A protein-rich snack can help prevent hunger pangs mid-session and keep your energy levels steady.
Good options include Greek yoghurt with oats, eggs on toast, or a light protein smoothie if you’re short on time.

Benefits of Eating Protein After a Workout

Post-workout protein helps kick-start recovery. Aim to eat within 30 to 60 minutes if possible, though research shows this window is flexible.

Benefits include:
- Muscle repair and growth: Protein helps rebuild muscle fibres that are broken down during training.
- Less soreness and inflammation: Protein supports recovery and may help reduce inflammation that leads to delayed-onset muscle soreness.
- Replenish energy: A post-workout protein snack or meal can restore energy and support hydration.
- Support lean muscle gains: Regular post-training protein helps maintain and build lean mass over time.
Quick post-workout options: eggs and wholegrain toast, a chicken wrap, or cottage cheese with fruit.

Protein for Different Workout Types

Your needs can also vary depending on the intensity of your workouts:
- High-intensity training (like CrossFit, HIIT, or endurance running): Eat a mix of carbs and protein before and after training for best performance and recovery.
- Lower-intensity sessions (like yoga, walking, or bodyweight workouts): You may not need a specific protein shake — just ensure your usual meals include enough protein.
Daily Protein Goals and How to Hit Them

Most people benefit from 1.1 to 1.5 grams of protein per kilogram of bodyweight per day, especially if they’re active. That’s higher than the general minimum of 0.75g/kg/day often recommended.

To make it easier:
- Aim for 20–40g of protein per meal, spread over 3–5 meals/snacks per day.
- Don’t forget carbs — a general ratio of 3:1 (carbs:protein) supports recovery. If you’re aiming for fat loss, a 2:1 ratio may be more appropriate.
Need ideas for affordable protein-rich foods? Here’s our guide to budget-friendly protein sources.

Protein Sources to Focus On

Getting a mix of complete and incomplete proteins helps cover all essential amino acids:
- Complete proteins (contain all 9 essential amino acids): meat, fish, dairy, eggs
- Incomplete proteins: beans, lentils, nut butters, whole grains
For quick options, try:
- Eggs
- Greek yoghurt
- Canned fish
- Lentils or chickpeas
- Cottage cheese
- High-protein cereals or wraps
Protein powders can be helpful for convenience, especially around workouts. Whey protein is known for muscle-building support and anti-inflammatory benefits. Plant-based options like pea, hemp, or rice protein are great for vegan diets. Still, for most people, protein needs can be met with everyday food choices.

Receive 15% off your first MyProtein.com order by clicking this link

Final Takeaway

Whether you prefer fuelling up before or after a workout, the bottom line is simple: prioritise hitting your daily protein goals consistently. Find a timing routine that suits your lifestyle, supports your training, and keeps your nutrition simple and effective.
July 15, 2025
The Best Rep Ranges for Muscle Strength, Endurance, and Hypertrophy
You’ve found your perfect park gym, you’ve got your workout plan, and you’re ready to go. But then you look at an exercise like push-ups or squats, and you see “3 sets of 10 reps.” It’s the classic advice, and for good reason – it works, especially when you’re just starting out.

But what happens when those 3 sets of 10 start feeling easy? If you’re serious about making progress – whether that’s getting stronger, building more muscle, or improving your stamina – then understanding rep ranges is your next secret weapon. It’s about tailoring your training to your specific goals, and the fantastic news is, you can absolutely do this with the free equipment at your local outdoor gym.

Why Rep Ranges Matter (Beyond Beginner Gains)

Once your body adapts to a certain challenge, it stops growing. To keep seeing results, you need to introduce something new – this is the principle of Progressive Overload. One powerful way to do this is by adjusting your rep ranges. Different rep ranges stimulate your muscles in different ways, targeting various types of muscle fibres and energy systems.

Let’s break down the three main goals and the rep ranges that best support them:

1. Building Raw Strength (1-6 Reps)

Goal: To lift or move the heaviest possible weight (or your bodyweight in its hardest variation) for a few powerful repetitions. Think mastering a full pull-up, a single-leg squat, or an explosive box jump.

The Sweet Spot: Typically 3-5 sets of 1-6 repetitions per exercise.

How to Apply at the Park Gym: Since you can’t add weight plates, you achieve this by choosing the hardest possible variation of an exercise you can still perform with good form. Examples include:
- Pull-ups: If you can do 6, try to do 7. If that’s easy, focus on slower, more controlled negatives (jumping up and slowly lowering yourself for 3-5 seconds).
- Push-ups: Progress to decline push-ups (feet on a bench), or try pseudo-planche push-ups (hands lower, leaning forward).
- Squats: Work towards pistol squat progressions (holding onto a bar for balance, then single-leg squats).
2. Growing Muscle (Hypertrophy) (6-12 Reps)

Goal: To increase muscle size. This involves creating enough “time under tension” and metabolic stress to stimulate muscle growth. You’ll often feel a “pump” in your muscles.

The Sweet Spot: Typically 3-4 sets of 6-12 repetitions per exercise.

How to Apply at the Park Gym: Focus on controlled movements, ensuring your muscles are doing the work throughout the full range of motion. You want to feel the burn towards the end of your set.
- Push-ups: Aim for 8-12 clean reps. If that’s easy, try a slightly harder variation (e.g., hands closer together, or a slightly elevated surface for incline push-ups) to stay within this rep range.
- Squats/Lunges: Focus on slow, controlled descents (2-3 seconds down) and powerful ascents. Try walking lunges for 10-12 steps per leg.
- Inverted Rows: Adjust your body angle on a low bar to hit 8-12 challenging reps, focusing on squeezing your shoulder blades.
3. Boosting Endurance (12+ Reps)

Goal: To improve your muscles’ ability to perform repeated contractions over an extended period. Think about long runs, continuous circuits, or simply having more stamina for daily activities.

The Sweet Spot: Typically 2-3 sets of 12-20+ repetitions per exercise.

How to Apply at the Park Gym: Focus on maintaining good form even as fatigue sets in. This is where circuit training (moving from one exercise to the next with minimal rest) shines.
- Jumping Jacks/High Knees: Go for continuous movement for 45-60 seconds.
- Bodyweight Squats/Lunges: Aim for higher reps (15-20+) or perform them as part of a circuit with short rests.
- Plank Holds: Extend your hold time (e.g., 60 seconds or more).
- Push-ups: If you can do 15 easy push-ups, try to do 20 or more, or immediately follow them with another exercise in a circuit.
Rest Times: The Unsung Hero

Just as important as the reps themselves is how long you rest between sets. This allows your muscles to recover enough to perform the next set effectively, but not so much that you lose the training stimulus.
- Strength & Power: 2-5 minutes rest. You need full recovery to lift heavy or perform explosively.
- Hypertrophy: 30-90 seconds rest. Enough to recover, but short enough to keep the muscle under tension and create that “pump.”
- Endurance: 30 seconds or less. You want to challenge your muscle’s ability to work with minimal recovery.
At the park gym, you might not have a timer handy. Learn to listen to your body: for strength, wait until you feel truly ready for the next challenging set. For endurance, move quickly from one exercise to the next.

The Power of Mixing It Up

While it’s smart to focus on the rep range that aligns with your primary goal, don’t be afraid to incorporate other ranges into your routine. Our muscles are made up of different fibre types: some are great for strength (Type II), and others for endurance (Type I). By varying your rep ranges, you stimulate all these fibres, leading to more comprehensive growth and preventing plateaus.

For example, if your main goal is muscle growth (hypertrophy), you might spend most of your time in the 6-12 rep range. But occasionally, throwing in a heavy set of 3-5 reps (for strength) or a high-rep set of 15-20+ (for endurance) can provide a new stimulus and “shock” your muscles into further growth.

Putting It Into Practice at Your Park Gym

Now that you understand the “why” behind rep ranges, start experimenting! Look at your current workouts and think about how you can adjust the reps or exercise variations to align with your specific goals. Remember, consistency and effort are always key, but smart application of rep ranges will fast-track your results and keep your outdoor training exciting.
July 9, 2025
Progressive Overload Explained: What is Progressive Overload?
Ever wondered how you keep getting fitter, whether it’s mastering more push-ups, running further, or just feeling stronger in your daily life? There’s a fundamental principle at play in all effective fitness journeys, and it’s something you can absolutely apply at your local park gym: it’s called Progressive Overload.

Simply put, progressive overload means gradually increasing the demands placed on your body during exercise. Your muscles are incredibly adaptable. When you challenge them, they respond by getting stronger, building more endurance, or growing in size. But here’s the crucial part: if you keep doing the exact same thing, your body adapts to that level of challenge, and you stop seeing progress. To keep improving, you need to give your muscles a new reason to grow and adapt.

Why Progressive Overload is Your Best Friend

Without progressive overload, your fitness journey eventually plateaus. You might maintain your current level, but you won’t get stronger, faster, or build more muscle. It’s the driving force behind all physical adaptation and the reason why consistent effort leads to tangible results.

The beauty of it is that you don’t need fancy gym equipment or heavy weights to apply this principle. Your bodyweight and the simple, effective tools at a park gym are more than enough.

How to Apply Progressive Overload at the Park Gym

Since you can’t just add another weight plate to a pull-up bar, you need to get creative! Here are the most effective ways to progressively overload your workouts using park gym equipment and your own bodyweight:

1. Increase Repetitions or Sets

This is the most straightforward method. If you can comfortably do 10 push-ups, aim for 11 or 12 next time. If you’re doing 3 sets of squats, try for 4 sets. Small increases add up over time, forcing your muscles to work harder.

2. Decrease Rest Times

Reducing the break between your sets makes your workout more challenging for your cardiovascular system and muscular endurance. If you typically rest for 90 seconds between sets of dips, try cutting it down to 60 seconds. This forces your muscles to recover faster and work under more fatigue.

3. Increase Time Under Tension (Slower Tempo)

Instead of rushing through reps, slow them down. Focus on controlling both the lifting (concentric) and especially the lowering (eccentric) phases of an exercise. For example, take 3-4 seconds to lower yourself during a pull-up or a push-up. This increases the time your muscles are under strain, leading to greater growth stimulus.

4. Choose Harder Exercise Variations

This is where bodyweight training gets exciting! As an exercise becomes easy, find a more challenging version. For instance:
- Push-ups: Progress from knee push-ups to regular push-ups, then to decline push-ups (feet elevated on a bench), or even pseudo-planche push-ups.
- Pull-ups: Move from assisted pull-ups (using a band) to full pull-ups, then to L-sit pull-ups or weighted pull-ups (if you have a backpack).
- Squats: Advance from bodyweight squats to walking lunges, then to Bulgarian split squats (one foot on a bench), or even pistol squat progressions.
- Planks: Go from a standard plank to a single-arm plank, or a plank with hip dips.
5. Increase Frequency

If your body is recovering well, you might be able to train a muscle group more often. If you’re currently doing a full-body workout twice a week, consider adding a third session. This provides more opportunities for muscle stimulation and growth.

Putting It All Together

Progressive overload isn’t about making every single workout drastically harder. It’s about consistent, small increases over time. Keep a workout diary to track your reps, sets, and the variations you’re using. This allows you to see your progress and plan your next challenge.

By consciously applying progressive overload, you’ll ensure your body is always adapting, always getting stronger, and always moving closer to your fitness goals. It’s the core principle that will keep your park gym workouts effective and exciting for the long haul.
July 8, 2025
25-Minute Full Body Burn (No Equipment)
This 25-minute routine is designed to push your limits, build endurance, and fire up every major muscle group using just your bodyweight and requires absolutely no equipment. Perfect for when you’re short on time but ready to sweat
- Duration: 25 minutes
- Equipment: None
- Difficulty: Intermediate
- Targets: Full Body (Legs, Glutes, Chest, Shoulders, Triceps, Core, Cardiovascular Endurance)
Always begin with a 3-5 minute light warm-up (e.g., dynamic stretches, light jogging) and finish with 3-5 minutes of gentle stretching for the muscles you’ve worked.

The Workout

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 3-4 rounds of all exercises, taking 60-90 seconds rest between rounds.

1. Squat Jumps

Start in a squat position, then explode upwards into a jump, landing softly back into a squat. Keep your chest up and core engaged.

Modification: For lower impact, perform regular bodyweight squats or fast air squats without the jump.

Duration: 45 seconds.

2. Push-ups

Start in a high plank position, hands slightly wider than shoulders. Lower your chest towards the ground, then push back up. Maintain a straight line from head to heels.

Modification: Perform on your knees or with hands elevated on a bench/step for an easier angle. For more challenge, try decline push-ups (feet elevated).

Duration: 45 seconds.

3. Reverse Lunges

Step one leg back and lower your hips until both knees are bent at approximately 90 degrees. Push off your back foot to return to the starting position. Alternate legs.

Modification: Reduce the depth of the lunge. For more challenge, hold a heavy object or wear a weighted vest or ruck sack.

Duration: 45 seconds (alternate legs).

4. Plank Jacks

Start in a high plank position. Keeping your core tight and hips stable, jump your feet out to the sides (like a jumping jack), then jump them back together.

Modification: Step one foot out at a time instead of jumping. For less intensity, perform a regular plank hold.

Duration: 45 seconds.

5. Burpees (Modified)

Start standing, squat down and place hands on the ground, jump feet back to a plank, jump feet forward to squat, and stand up. (No push-up or jump at the top for this version to focus on continuous movement).

Modification: Step feet back and forward instead of jumping. For more challenge, add a push-up and a jump at the top.

Duration: 45 seconds.

6. Glute Bridges

Lie on your back with knees bent, feet flat on the ground. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Slowly lower back down.

Modification: Perform with one leg extended for a unilateral challenge. For more challenge, place a resistance band around your knees.

Duration: 45 seconds.

Related article: Best Affordable Resistance Bands for Different Workouts

Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.

To support our free Park Gyms directory, this article contains links which may earn us a small commission at no extra cost to you. All products shown have been researched.
July 6, 2025
7 Ways to Get Motivated When You Don’t Feel Like Working Out

We’ve all been there. You wake up, or the end of the day rolls around, and that spark of motivation for a workout? It’s just… gone. Life gets busy, energy levels dip, and sometimes, despite knowing how good exercise is for us, the thought of actually *doing* it feels like climbing a mountain.

Motivation isn’t a constant flame; it flickers, and sometimes it goes out. But the good news is, you don’t always need motivation to get started. Often, action creates motivation. Here are 7 practical, deeper strategies to get moving when you just don’t feel like it, perfect for your home or local park gym.

1/ Embrace the 5-Minute Rule (and Prepare for It)

This isn’t just about starting; it’s about making starting effortless. Tell yourself you only have to work out for 5 minutes. Set a timer. The psychological barrier to 5 minutes is tiny compared to 30 or 60. But here’s the key: make those 5 minutes as easy to begin as possible. Lay out your workout clothes the night before, have your water bottle filled, or even decide on the first exercise before you even stand up. Often, once your body is warmed up and the blood is flowing, that initial inertia vanishes, and you’ll find yourself wanting to complete the full session. If not? You’ve still achieved 5 minutes of movement, and that’s a win you can build on.

2/ Change Your Scenery (Harness the Power of the Outdoors!)

If your indoor space feels stagnant, a change of environment can be a powerful reset. Heading to your local park gym offers more than just a new backdrop. The fresh air, natural light, and green surroundings have a proven positive impact on mood and energy levels. Even the simple act of walking to the park can shift your mindset. The subtle stimulation of nature can break you out of a motivational slump, and the presence of others exercising can provide a gentle, unspoken push to get started.

3/ Focus on the Post-Workout Feeling (and Journal It)

When motivation is low, the workout itself can feel like a monumental task. Instead, shift your mental focus entirely to how amazing you’ll feel *after* it’s done. Remind yourself of that rush of endorphins, the sense of accomplishment, the clearer head, and the renewed energy. To make this even more effective, consider keeping a short “post-workout feeling” journal. After each session, jot down a few words about how you feel. On days when motivation is absent, read through these entries. This concrete evidence of positive outcomes can be a powerful psychological trigger.

4/ Reconnect with Your Deepest “Why” (and Make it Visible)

Why did you start this journey? Was it to feel stronger, have more energy for your kids, improve your health, or simply feel more confident? When motivation wanes, it’s often because we’ve lost sight of our deeper purpose. Take a moment to truly reflect on your core reason – not just “to get fit,” but *why* getting fit matters to *you*. Write this “why” down and place it somewhere visible: on your fridge, as your phone background, or in your workout diary. Tapping into that profound, personal reason can reignite your drive when superficial motivation is absent.

5/ Schedule It & Treat It Like a Non-Negotiable Appointment

Waiting for motivation to strike is a common pitfall. Instead, proactively schedule your workouts into your diary or calendar just like any other important meeting or commitment. Whether it’s 10 minutes in the morning before the kids wake up, or 20 minutes after work before dinner, block out the time. The act of having it scheduled makes it a pre-commitment, turning it into a non-negotiable part of your day. This removes the decision-making fatigue that often leads to skipping workouts.

6/ Leverage Accountability (Even When You’re Solo)

Accountability is a powerful external motivator. Find a friend, family member, or even an online community (like our comments section!) to share your goals and progress with. Knowing someone else is expecting you to show up, or that you’ll be sharing your experience, can be a huge push. Even if you’re working out alone at the park, consider setting up a simple check-in system with a friend, or join an online challenge. The feeling of being part of something bigger can provide the nudge you need.

7/ Implement Strategic Non-Food Rewards

Positive reinforcement works wonders, but it needs to be strategic. Set up small, non-food rewards for hitting your workout goals (e.g., completing 3 workouts in a week, or trying a new park gym). This could be 30 minutes of guilt-free TV, a new podcast, a long hot bath, or simply allowing yourself to relax without feeling like you “should” be doing something else. These rewards create a positive feedback loop, training your brain to associate exercise with pleasure and accomplishment, rather than just effort. Celebrate your consistency, not just your big achievements.

Remember, everyone struggles with motivation sometimes – it’s part of being human. The key isn’t to wait for motivation to arrive, but to build habits and strategies that help you get moving even when it’s absent.

If you have any suggestions of your own, share them below in the comments section.

July 4, 2025
Why Your Arms Aren’t Growing: 5 Mistakes to Avoid

We all dream of stronger, more defined arms. Whether it’s to master that first pull-up, power through more push-ups, or simply feel more confident, focusing on your biceps and triceps is a common goal. Our park gyms offer fantastic opportunities to build arm strength, but it’s surprisingly easy to fall into common traps that can hinder your progress or even lead to frustration.

Let’s uncover 5 arm training mistakes you need to be aware of, so you can make every session count and truly unlock your arm potential.

1/ Focusing Only on Isolation (Ignoring the Big Picture)

It’s tempting to spend all your time on bicep curls and tricep extensions, thinking they’re the direct route to bigger arms. However, this is a common oversight. Your arms don’t work in isolation in real life, and they certainly don’t in most effective strength training.

The problem is that by only focusing on these smaller, single-joint movements, you miss out on the immense benefits of compound exercises. These are movements where multiple joints and muscle groups work together. Think about it: when you do a push-up, your triceps are working hard, but so are your chest and shoulders. When you do a pull-up, your biceps are heavily engaged, but they’re supported by your back muscles. These larger movements build far more overall strength and muscle mass, providing a stronger foundation for your arms.

The Fix: Prioritise compound movements in your routine. Make exercises like pull-ups, dips (on parallel bars or a bench), and push-ups the core of your upper body days. Think of dedicated bicep or tricep exercises as excellent “finishers” after you’ve worked the bigger muscle groups.

2/ Using Momentum (The “Swing” Factor)

We’ve all seen it – someone swinging their body to get that last pull-up or jerking their torso to complete a bicep curl. While it might feel like you’re completing the rep, you’re actually cheating your muscles out of the work they need to grow stronger.

When you use momentum, the tension is taken away from the specific arm muscles you’re trying to target. Your body finds the easiest path, which means your biceps and triceps aren’t getting the full stimulus. This not only limits your gains but can also put unnecessary strain on your joints and lower back.

The Fix: Slow down and focus on strict, controlled movements. If you can’t complete a full range of motion without swinging, choose an easier modification. For pull-ups, try assisted versions or focus on negative pull-ups (jumping to the top and slowly lowering yourself down). For dips, use a bench with bent knees to reduce the load. Quality repetitions always trump quantity when it comes to building real strength.

The Fix: Slow down and focus on strict, controlled movements. If you can’t complete a full range of motion without swinging, choose an easier modification.

For pull-ups, try assisted versions or focus on negative pull-ups (jumping to the top and slowly lowering yourself down). For dips, use a bench with bent knees to reduce the load. Quality repetitions always trump quantity when it comes to building real strength.

3/ Neglecting the Eccentric (Lowering) Phase

After you’ve pushed up or pulled yourself up, it’s common to just let gravity take over and drop back to the starting position. This is a missed opportunity for significant gains!

The lowering, or “eccentric,” phase of an exercise is incredibly powerful for building muscle and strength. It actually causes more beneficial micro-damage to muscle fibres, which then repair and grow back stronger. When you rush this part of the movement, you’re essentially cutting your workout’s effectiveness in half.

The Fix: Consciously control the lowering part of every repetition. Aim for a count of 2-3 seconds as you lower yourself during a push-up, a dip, or a pull-up. You’ll feel the muscles working harder, and this focus on control will lead to better results and improved stability.

4/ Overtraining Your Arms (More Isn’t Always Better)

It’s easy to think that if you want bigger, stronger arms, you should train them every single day. However, this “more is better” mentality can actually backfire.

Muscles don’t grow during the workout itself; they grow during the recovery period afterward. If you’re constantly breaking down your arm muscles without giving them adequate time to repair and rebuild, you’ll hinder your progress, increase fatigue, and put yourself at a higher risk of injury. Remember, your arms are also getting a workout on your chest, back, and even some shoulder days!

The Fix: Aim to hit your arms directly (through compound movements and perhaps a few isolation exercises) 2-3 times a week, ensuring at least a day or two of rest in between sessions for the same muscle groups. Focus on quality, intensity, and proper recovery rather than simply volume.

5/ Skipping Warm-ups and Cool-downs

In a rush to get your workout in, it’s tempting to jump straight into the main exercises. Similarly, once you’re done, it’s easy to just pack up and go. Neglecting warm-ups and cool-downs, especially for your arms, is a mistake.

Without a proper warm-up, your muscles and joints aren’t ready for the demands of exercise, increasing your risk of strains, sprains, and general stiffness. Your elbows and shoulders, which are heavily involved in arm training, are particularly vulnerable. A cool-down helps your body transition back to a resting state and can aid in flexibility and recovery, reducing post-workout soreness.

The Fix: Always dedicate 5 minutes to a light warm-up before your arm-focused sessions. This could include arm circles, shoulder rotations, and light cardio like jogging in place. After your workout, spend another 5 minutes on gentle stretches for your biceps, triceps, and shoulders. Your body will thank you!

Let us know your thoughts in the comment below.

July 2, 2025
20-Minute Strength Builder (Low Bar & Bench)
Ready to build functional strength and power using just your bodyweight and common park elements like a bench? This 20-minute routine is designed for intermediate users looking to challenge their major muscle groups with effective, no-machine movements. Get ready to feel strong and accomplished!
- Duration: 20 minutes
- Equipment: Bench (or sturdy step), Pull-up Bars (for inverted rows, if available)
- Difficulty: Intermediate
- Targets: Full Body (Legs, Glutes, Chest, Back, Shoulders, Triceps, Biceps, Core)
Always begin with a 2-3 minute light warm-up (e.g., light cardio, dynamic stretches) and finish with 2-3 minutes of gentle stretching for the muscles you’ve worked.

The Workout

Perform 3 rounds of the following exercises. Focus on controlled movements and proper form. Take a short rest (45-60 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

1. Bodyweight Squats

Stand with feet shoulder-width apart. Lower your hips as if sitting into a chair, keeping your chest up and back straight. Push through your heels to return to standing.

Modification: For increased challenge, try jump squats or pistol squat progressions (holding onto a support).

Reps: 12-18 repetitions.

2. Push-ups

Start in a high plank position, hands slightly wider than shoulders. Lower your chest towards the ground, then push back up. Maintain a straight line from head to heels.

Modification: Perform on your knees or with hands elevated on a bench/step for an easier angle. For more challenge, try decline push-ups (feet elevated on a bench).

Reps: 8-15 repetitions.

3. Inverted Rows (Low Bar)

Find a low sturdy bar (like a monkey bar or low pull-up bar). Hang underneath, body straight, and pull your chest towards the bar. The straighter your body, the harder it is.

Modification: Bend your knees and place feet flat on the ground for an easier angle. For more challenge, extend legs fully and aim for feet further away from the bar.

Reps: 8-15 repetitions.

4. Bench Dips

Place your hands on the edge of a sturdy bench, fingers pointing forward. Lower your body by bending your elbows, keeping your hips close to the bench. Push back up using your triceps.

Modification: For an easier version, keep your legs bent with feet flat on the ground. For more challenge, extend your legs fully or elevate your feet on another surface.

Reps: 10-18 repetitions.

5. Plank (Hold)

Start in a forearm plank position, body forming a straight line from head to heels. Engage your core tightly, avoiding any sagging or arching of the back.

Modification: Perform on your knees for less intensity. For more challenge, try a single-arm or single-leg plank, or a plank with hip dips.

Duration: Hold for 30-60 seconds.

6. Glute Bridges

Lie on your back with knees bent, feet flat on the ground near your glutes. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Slowly lower back down.

Modification: Perform with one leg extended for a unilateral challenge. For more challenge, place a resistance band around your knees.

Reps: 15-20 repetitions.

Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.
July 1, 2025
Stay Energised with Electrolytes: A Must for Outdoor Training

As someone who loves working out in the great outdoors, I can tell you that staying hydrated is key, especially when you’re pushing your limits in the brisk UK air. That’s why I want to share my go-to supplement for outdoor training: electrolytes. These minerals play a crucial role in keeping our bodies functioning optimally, especially during those intense workouts.

When I first started training outside, I often found myself feeling fatigued halfway through my sessions, even on cooler days. It wasn’t until I learned about the importance of electrolytes that I understood why. They help maintain fluid balance, support muscle function, and prevent cramping. They also help your body to regulate temperature, which is crucial on hot days.

According to a study (Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci.), aggressively consuming electrolytes should be encouraged to facilitate quicker recovery.

I now make sure to replenish my electrolytes after every workout, especially if I’ve been sweating it out in a park gym.

For those of us who frequent local parks, carrying a hydration pack filled with a good electrolyte drink can be a game-changer. I recommend looking for options that include sodium, potassium, and magnesium. These minerals not only help with rehydration but also enhance performance, allowing you to push through that extra set of push-ups or sprints.

In conclusion, don’t underestimate the power of proper hydration and electrolyte balance while training outdoors. Whether you’re a beginner or a seasoned athlete, incorporating electrolytes into your routine can make a noticeable difference in your performance and recovery. So grab that hydration pack and get ready to elevate your outdoor workouts!

June 30, 2025
15-Minute Pull & Push Power (Pull-up Bar, Parallel Bars)
Ready to build serious upper body strength and power using fundamental movements? This intense 15-minute routine focuses on essential push and pull exercises, leveraging pull-up bars, parallel bars (or a sturdy bench), and the ground. It’s designed to challenge you and help you see real progress!
- Duration: 15 minutes
- Equipment: Pull-up Bars, Parallel Bars (or sturdy bench for dips), Open Space
- Difficulty: Intermediate / Advanced
- Targets: Upper Body (Chest, Back, Shoulders, Triceps, Biceps), Core
Always begin with a 2-3 minute light warm-up (e.g., arm circles, shoulder rolls, light jogging) and finish with 2-3 minutes of gentle stretching for your upper body and core.

The Workout

Perform 3 rounds of the following exercises. Focus on controlled movements. Take a short rest (60 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

1. Pull-ups

Grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Pull your chest towards the bar, engaging your back and biceps.

Modification: If full pull-ups are challenging, use assisted pull-up equipment such as loop style bands, perform jump negatives (jump up and slowly lower down), or try inverted rows on a lower bar (see below).

Reps: 6-10 repetitions (or as many controlled reps as possible).

2. Dips (Parallel Bars or Bench)

If using parallel bars, grip them firmly. Lower your body by bending your elbows, keeping your chest upright. If using a bench, place hands on the edge, feet extended, and lower your hips towards the ground.

Modification: For an easier version on parallel bars, keep legs bent. On a bench, bend knees more. For more challenge, try to keep legs fully extended or add weight. Or to really target your pectoralis major (upper pecs), lean your head forwards.

Reps: 8-12 repetitions.

3. Press-ups

Start in a high plank position, hands slightly wider than shoulders. Lower your chest towards the ground, then push back up. Maintain a straight line from head to heels.

Modification: Perform on your knees or with hands elevated on a bench/step for an easier angle. For more challenge, try decline press-ups (feet elevated).

Reps: 10-15 repetitions.

Related article: How Many Push-Ups You Really Need to Build Muscle

4. Inverted Rows (Australian Pull-ups)

Find a low sturdy bar (like a monkey bar or low pull-up bar). Hang underneath, body straight, and pull your chest towards the bar. The straighter your body, the harder it is.

Modification: Bend your knees and place feet flat on the ground for an easier angle. For more challenge, extend legs fully and aim for feet further away from the bar.

Reps: 8-12 repetitions.

5. L-Sit Hold (Parallel Bars or Ground)

Using parallel bars, press down into the bars to lift your body and legs off the ground, forming an ‘L’ shape. Keep core tight. If on the ground, use hands by hips to lift off.

Modification: Start with a tucked L-sit (knees bent towards chest) or just focus on supporting your weight with straight arms for a shorter duration. For an even greater challenge, use some good quality gymnastic rings.

Duration: Hold for 10-20 seconds.

Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.

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June 29, 2025