Resources

Articles and tools to help you train smarter, eat better, and recover faster.

Interactive Tools

Free calculators and our gym playlist to help you train smarter.

1RM Calculator

Estimate your 1-rep max and generate a warm-up plan using the Epley formula.

Open tool

Plate Loading Calculator

Figure out exactly which plates to load on each side of the bar.

Open tool

Spotify Gym Playlist

Listen to our collaborative training playlist and add your favourite tracks.

Open playlist

Bar Weight Reference

A quick reference chart showing the weight of every bar in the gym.

View chart

Supplements

The Ultimate Guide to Creatine

Everything you need to know about creatine monohydrate — dosing, timing, benefits, and debunking common myths.

Examine.com

Strength Training

Strength Training for Bone Density

How progressive resistance training builds stronger bones and reduces osteoporosis risk at any age.

Better Health

Nutrition

How Much Protein Do You Actually Need?

A deep dive into optimal protein intake for muscle growth, recovery, and overall health.

Examine.com

Strength Training

Beginner's Guide to Strength Training

Everything a beginner needs to start lifting safely and effectively — form, programming, and progression.

Stronger by Science

Mobility & Recovery

Sleep and Recovery for Athletes

Why sleep is your most powerful recovery tool, and how to optimise it for better training results.

Examine.com

Nutrition

High-Protein Dinner Recipes

A collection of simple, high-protein dinner recipes to support your training and recovery.

EatingWell

Strength Training

Understanding RPE and RIR

Learn how to use Rate of Perceived Exertion and Reps in Reserve to auto-regulate your training intensity.

Stronger by Science

Mobility & Recovery

Foam Rolling for Recovery

How and when to use a foam roller to reduce soreness, improve mobility, and speed up recovery.

Healthline

Nutrition

Pre-Workout Nutrition Guide

What to eat before training to maximise performance, with timing and macronutrient recommendations.

Examine.com

Strength Training

Strength Training for Women

Why strength training is essential for women, and how to get started with confidence.

Healthline

Supplements

Creatine and Bone Health

Emerging research on how creatine supplementation may support bone mineral density alongside resistance training.

Examine.com

Mobility & Recovery

Mobility for Lifters

Key mobility work for squats, deadlifts, and presses to improve range of motion and prevent injury.

Barbell Medicine

FAQ

Answers to common questions about memberships, access, and services.

View FAQs