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
Why Strength Training Matters More Than You Think: 12 Exercises for a 2-Day Strength Training Split

Why Strength Training Matters More Than You Think: 12 Exercises for a 2-Day Strength Training Split

As a personal trainer with a decade of training experience, most people Read more

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Women's Strength Training

RESISTANCE BAND EXERCCISE

Push/Pull/Legs for Women: Complete PPL Split Guide

You’ve seen “PPL” mentioned everywhere. In gym forums. On fitness Instagram. In Read more

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How to Track Your Workouts: Why and How to Log Your Training

Gym Intimidation for Women: How to Feel Confident in the Weight Room

You stand at the entrance to the weights area. Men are lifting Read more

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Workout Programmes

Build running strength with just one or two kettlebells. This minimal programme targets the muscles runners need most while fitting into any schedule.

Kettlebell Workout for Runners: The Minimal Equipment Programme

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

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Should you train 3 or 5 days per week? This guide compares both splits with real programmes, helps you choose based on your goals, and explains when each works best.

3 Day vs 5 Day Workout Split: Which Is Better for Building Muscle and Strength?

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

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Training Tips & Guides

Man in his forties performing dumbbell exercises with proper form

Strength Training in Your 40s: What Changes and How to Adapt

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

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How to Build a Bigger Chest: Complete Guide for Men

How to Increase Your Bench Press: 60kg to 100kg+ | 12REPS

You’ve been benching 60kg for months. Maybe years. Same weight, same reps, Read more

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