The 12REPS Fitness Blog

Expert workouts, nutrition guides, and strength training tips from certified personal trainers. Transform your training with science-backed advice.

Featured Article
Woman doing a seated dumbbell shoulder press, and a woman holding kettlebells for a carry

How Strength Training Protects Your Health After 50: Muscle, Metabolism and Brain Health

Why strength training matters after 50: muscle loss, living longer, blood sugar, brain health and falls. What the research says, plus a simple 2-day plan…..
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Women's Strength Training

women doing deadlift

How to Build Rounder Glutes: The Science of Glute Training for Women

By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Read more

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The Dad Bod Fix: A 12 Week Strength Training Plan for Busy Fathers

Early Morning Workouts for Dads: 5:30am Training | 12REPS

It’s 5:15am. Alarm rings. You hit snooze. 5:24am. Alarm again. You think Read more

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Workout Programmes

12REPS app strength training app workout tracker interface

12REPS: The Ultimate Weightlifing App 2026

By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer Read more

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A complete 12-week push/pull/legs programme designed for curvy women. Build strength, lean muscle, and confidence with this gym programme using kettlebells, dumbbells, machines, barbells, and TRX.

3-Day Strength Training Body Transformation Programme for Women

By Vijune Penikaite, Personal Trainer and Reformer Pilates Instructor with over 10 Read more

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Training Tips & Guides

The Recovery Revolution: Three Science-Backed Supplements to Supercharge Your Results

The Recovery Revolution: Three Science-Backed Supplements to Supercharge Your Results

By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer Read more

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The 5 Best Exercises to Build Muscle (And How to Progress Them)

The 5 Best Exercises to Build Muscle (And How to Progress Them)

By Will Duru | Certified Personal Trainer | BSc Sport Science Walk Read more

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