The 12REPS Fitness Blog

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

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Women's Strength Training

Toned Arms Without Bulk: A Woman's Guide to Sculpted Arms

Toned Arms Without Bulk: A Woman’s Guide to Sculpted Arms

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

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10 min read
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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12 min read

Workout Programmes

6 Day PPL Programme: The Complete Push Pull Legs Split for Maximum Muscle Growth

6 Day PPL Programme: The Complete Push Pull Legs Split for Maximum Muscle Growth

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

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9 min read
Best Exercises for Each Muscle Group: The Complete Guide From a Personal Trainer

Best Exercises for Each Muscle Group: The Complete Guide From a Personal Trainer

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

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17 min read

Training Tips & Guides

Should You Bulk or Cut First? A Personal Trainer's Guide

How to Warm Up Properly Before Lifting Weights: The Complete Guide

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

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9 min read
The Beginner's Guide to Progressive Overload: How to Actually Get Stronger Over Time

The Beginner’s Guide to Progressive Overload: How to Actually Get Stronger Over Time

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

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10 min read
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