Training and exercises

Discover a complete guide to the different types of training: functional exercises, bodyweight workouts, sessions with equipment and specific programs for each goal. You'll find articles packed with practical tips, detailed explanations, and insights to improve strength, endurance, flexibility, and overall well-being. A valuable resource for those who train in the gym, at home or outdoors, with content suitable for every level of preparation.

How to Combine Resistance Bands and Weights: When to Use Them Together

Learn when to use resistance bands and weights together to improve strength, stability, and control. A practical guide with examples, progression strategies, and common mistakes to avoid for more effective and functional training.

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Mini Band Glute Workout: 7 Effective Exercises Explained

Discover 7 exercises using resistance bands to effectively target your glutes. A practical guide featuring proper form, progression tips, and useful advice to improve muscle control, stability, and results—even at home.

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Resistance Bands for Beginners: 4-Week Program

Discover a 4-week resistance band program designed for beginners. A practical, step-by-step routine to help you work out at home and improve your consistency and confidence in your movements—without any complications.

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Muscle Hypertrophy vs. Strength: Which Should Be Your Priority?

Learn about the differences between strength training and hypertrophy training, the benefits of each approach, and how to choose the path that best aligns with your physical and performance goals.

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Effective 8-Week Hypertrophy Program (Beginners)

Discover an 8-week muscle-building program designed for beginners: practical workouts, progressive loading, and helpful tips for building muscle mass gradually and sustainably.

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Proper rowing technique: common mistakes and how to avoid them

Learn how to row correctly, avoid common mistakes and improve posture, rhythm and effectiveness on the rowing machine with practical, easy-to-apply tips.

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Beginner program: 8 weeks with rowing machine (at home)

Discover a practical 8-week program to start rowing machine training at home, improve endurance and create a sustainable routine even as a beginner.

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Complementary exercises off the rowing machine to improve rowing

Discover the most useful complementary exercises to improve rowing on the rowing machine through functional strength, mobility and movement control. Practical routines for better training at home as well.

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Program to lose weight with rowing machine in 8 weeks

Discover a progressive 8-week program to lose weight on the rowing machine, improve endurance and create a sustainable routine with workouts and practical tips.

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Workout in 20 minutes: 6 quick protocols with the rowing machine for those with limited time

Discover 6 fast rowing machine protocols designed for people who are short on time but want to exercise effectively, practically and sustainably even from home.

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Typical week: combine rowing machine and weight training for quick results

Learn how to combine rowing machine and weight training in a balanced typical week to improve strength, endurance and body composition without risking overtraining.

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How rowing machine helps runners: 6 exercises to improve endurance and power

Learn how the rowing machine can help runners improve endurance, power and recovery through 6 practical low-impact cross-training exercises.

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