The Donatif Blog

Training Loads: A Guide to Safe Progression

Learn how to increase loads safely and effectively. Complete progression guide with principles of periodization, balance between volume and intensity, and recovery and monitoring strategies for advanced athletes.

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Sports products
Donatif
1422 Views

Training frequency: how many times to train per week

How many times to train a week? Discover the optimal frequency for mass, force, or definition with a scientific, customizable, evidence-based approach.

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General information
Donatif
847 Views

Shoulder mobility for those who bench press and feel "pulling"

Do you have stiff shoulders when bench pressing? Improve your bow and stability with a specific mobility and strengthening routine. Open your chest, avoid injuries and push better. Ideal for those starting out with powerlifting or looking for more control.

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Training and exercises
Donatif
1188 Views

Correct posture at the desk: a practical guide for those who work on the PC

Do you work on your PC and have back or neck pain? This guide explains how to set up your workstation with small, effective adjustments, to improve posture and daily well-being without changing jobs or spending a fortune.

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Training and exercises
Donatif
1180 Views

Scapular mobility for men over 60

Learn how to improve scapular mobility after the age of 60 with safe and progressive movements. Open your shoulders, improve your posture and regain well-being, autonomy and recognizability with a routine suitable for your age.

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Training and exercises
Donatif
865 Views

The Benefits of Training at the Gym for Body and Mind

TrainiTraining at the gym brings great benefits to both the body and the mind. Discover how physical activity promotes well-being, energy, and self-esteem. ng in the gym brings enormous benefits to the body and mind. Find out how physical activity promotes well-being, energy and self-esteem.

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General information
Donatif
133696 Views

Reduce hip stiffness caused by the chair

Find out why a sedentary lifestyle blocks the hips and how to regain mobility with targeted exercises. A practical guide to reducing tension and improving posture in just a few minutes a day. Also suitable for those who have little time but are looking for effective solutions.

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Training and exercises
Donatif
985 Views

Perfect Technique: Squats and Deadlifts Without Mistakes

Learn how to perform squats and deadlifts flawlessly. Technical and biomechanical analysis, common mistakes and strategies to improve strength, safety and real results.

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Training and exercises
Donatif
1041 Views

Desk micro-mobility to avoid postural collapse

Do you work sitting all day? Discover 3 simple invisible movements you can do without getting up to keep your spine active, prevent postural pain and improve your productivity right at your desk.

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Training and exercises
Donatif
1278 Views

Weight Training: Benefits, Toning, and Health for Men and Women

Discover how weight training can improve your health, tone your body, and break gender stereotypes, with specific benefits for both men and women.

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Training and exercises
Donatif
11078 Views

Training Frequency: How Many Times a Week?

How often do you train to get real results? Find out what science says about optimal frequency, strength, hypertrophy and endurance. A complete guide to better plan your workouts based on goals, level and efficiency.

Legislation
Training and exercises
Donatif
643 Views

Knee stability for long walks

Find out how to strengthen your knees with targeted exercises to face long walks without pain. Techniques, advice and prevention for walkers who want to move safely, improving stability and joint resistance over time.

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Training and exercises
Donatif
1377 Views

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