Resources
MakeItFit notes for better coaching.
Training research, practical coaching operations, product help, and the policies behind MakeItFit.
Avoid Doing Too Much Too Soon After a Break
Doing too much too soon is the fastest route to injury. Here is the evidence-backed, step-by-step guide to returning to exercise safely after a break.
Brighter Days Linked to Better Sleep, Study Finds
University of Manchester scientists find that brighter, more consistent daytime light leads to earlier bedtimes and deeper sleep in real-world tracking data.
Creatine for Strength Training: What Actually Works and What Doesn't
Creatine monohydrate is the most evidence-backed supplement in strength training — this guide covers the effective dose, who responds most, which form to buy, and what to tell your clients.
Training Blocks Explained: Why Your Programme Needs Phases
A plain-language guide to training blocks — what accumulation, intensification, and realisation phases are, why four-to-six-week cycles work, and how structured phases help trainers and clients build progress deliberately.
When to Switch Training Programmes — and When to Push Through
A practical framework to help coaches and gym-goers distinguish genuine programme stagnation from the far more common mistake of switching before results arrive.
Supersets Done Right: How to Pair Exercises for Better Results
Supersets can cut session time and increase volume — but only when exercises are paired based on actual fatigue overlap, not just convenience or habit.
Tempo Training: Why Rep Speed Shapes Your Results
Tempo notation tells you how fast to move through each phase of a lift — and managing it deliberately changes what a set actually does to the muscle.
Why 6 Hours of Sleep Is Quietly Wrecking Your Clients' Progress
Sleep is the most impactful and most overlooked recovery variable in any training programme — here is what poor sleep actually does to your clients, and a practical one-lever coaching approach to fixing it.
Training Frequency: How Often Should You Hit Each Muscle Group?
Training each muscle group twice per week consistently outperforms once per week for hypertrophy, and choosing the right split comes down to your schedule and total weekly volume.
How to Add Cardio Without Killing Your Strength Gains
A practical guide to the interference effect — why cardio and strength training conflict, which variables matter most, and how to programme both without sacrificing either goal.
Rest Between Sets: Matching Recovery Time to Your Training Goal
Rest intervals are as much a training variable as load or reps — this guide explains how long to rest for strength, hypertrophy, and conditioning, and how to coach clients who want to keep moving.
One Side at a Time: Why Unilateral Work Belongs in Every Programme
How to use unilateral exercises to close left-right strength imbalances, build stability, and support heavier bilateral lifts — with practical exercise choices, programming placement, and coaching cues.
Protein for Strength Training: The Numbers That Actually Matter
A practical guide to daily protein targets, per-meal amounts, timing, food sources, and what changes when a client is in a calorie deficit — the numbers that trainers actually need.
Train by Feel: A Practical Guide to Reps in Reserve
Reps in Reserve (RIR) gives personal trainers and clients a precise, portable language for effort that adjusts to daily readiness — and this guide shows how to use it.
How to Program a Deload Week Without Losing Progress
A practical guide to planning deload weeks — what they are, the warning signs you need one, three ways to structure them, and how coaches can frame them so clients stay on board.
Use Progressive Overload to Build Strength
A beginner-friendly guide to progressive overload, simple strength training, recovery, tracking, and sustainable progress.
trade-off many dieters never expect
Fasting after 60 may affect gut, brain, cravings, and weight—not just waistlines.
Warm Up for Strength Training, Move Better
A practical warm-up and strength training guide for mobility, balance, daily movement, and safer consistency.
Product resources
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