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 at the finish of a rowing stroke, leaning back slightly with the handle below her ribs

How to Use a Rowing Machine: Right vs Wrong Technique

How to use a rowing machine with good technique, from a personal trainer. The four parts of the stroke, common mistakes, damper settings and beginner workouts…..
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Women's Strength Training

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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Woman confidently lifting dumbbells in gym weight area for beginner strength training

How to Start Lifting Weights: The Complete Beginner’s Guide for Women

You’ve decided to start lifting weights. Brilliant decision. Now you’re standing in 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

Total Body Kettlebell Strength: One Kettlebell. Six Exercises. Your Entire Body. By Will Duru | BSc Sport Science | Personal Trainer | 10+ Years Experience

Total Body Kettlebell Strength: One Kettlebell. Six Exercises. Your Entire Body.

By Will Duru | BSc Sport Science | Personal Trainer | 10+ Read more

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Strength Training vs Hypertrophy: Understanding the Benefits of Each and How to Choose

Strength Training vs Hypertrophy: Understanding the Benefits of Each and How to Choose

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

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