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For decades, the fitness world has carved rep ranges into stone tablets: 1–5 reps for strength, 8–12 for size, and 15+ for endurance. But what if we told you your muscles can’t actually count? In this episode of The Kilted Athlete, we’re tearing down traditional gym dogma to look at what the science actually says about rep ranges. We dive deep into why high reps vs. low reps might not matter as much as you think for building muscle, but why throwing them out completely is a massive mistake. Tune in to learn how to match your rep ranges to your exercises, protect your joints, and stop blindly counting reps so you can start making your reps count.

What should you do after a race to recover faster? Whether you've just completed a 5K, 10K, half marathon or marathon, post-race recovery is an important part of your training. In this episode of The Kilted Athlete Podcast, we take a practical look at running recovery, post-race nutrition, muscle soreness, DOMS, hydration and returning to training after a race. Crossing the finish line is an achievement — but what you do in the hours and days afterwards can have a big impact on how well your body recovers. We break post-race recovery into three important stages: 🏃 The First Few Hours After a Race
What to do immediately after crossing the finish line, including gentle movement, rehydration, electrolytes, changing into warm and dry clothes, and getting the right combination of carbohydrates and protein to support muscle recovery. 🚶 The Day After the Race
We'll look at active recovery, walking, gentle cycling, hydration, nutrition, sleep and ways to manage delayed onset muscle soreness (DOMS) without overdoing it. 🏋️ The Week After the Race
When should you start running again? How quickly should you return to normal training? We discuss low-impact cross-training, the importance of sleep, gradually reintroducing running and why your cardiovascular system may feel ready before your muscles, tendons and connective tissues are. We'll also cover some common post-race recovery mistakes, including sitting around all day, returning to running too soon, jumping straight back into speedwork or long runs, ignoring persistent pain and reaching for the celebratory beer before you've properly rehydrated and refuelled. Whether you're a beginner runner, recreational runner, marathon runner, distance runner or seasoned athlete, understanding how to recover after a race can help you stay healthy, consistent and ready for your next training block. Because recovery isn't passive — it's part of your training. 🏴 The Kilted Athlete Podcast — Fitness, Strength, Running & Real-Life Motivation. 
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Are your workouts too complicated? Look around the gym today. There's people doing all kinds of stuff and switching up their routine every week.It looks like a circus. But let’s be honest: are they actually getting stronger, or are they just confusing themselves? In this episode of The Kilted Athlete Podcast, we are stripping away the noise and exposing the disadvantages of complicated workouts. I'll be talking about why complication in the enemy of consistency. Stop chasing gym trends - KEEP IT SIMPLE! Enjoyed the show? Don't forget to subscribe, and share this episode with a mate who is doing way too many in the gym.

Should I continue training whwn I am injured. As an athlete who has been injured more than a handful of times, I can attest that there's a right way and a wrong way to train while injured (and I've done both). In this episode I talk about things to consider when training with an injury. As I mention several times throughout this episode - if you have a serious injury you should be seeing a physiotherapist (which I am not).

Many people absolutely dread public speaking. I'm one of these people. But in a stranhe irony I often throw myself into public speaking situatioms. In this episode I talk about my love hate relationship with public speaking.

Every Saturday morning, at over 2500 different locations around the world, parkrun happens. parkrun is a free, timed, 5km community run/walk/jog that is run by volunteers.

When you type the word “muscle” in your phone a bicep emoji comes up. So since it has official emoji status it must be the most import muscle in the body, right? It may come as a shock to learn that no, it’s not the most important muscle. In fact it rather insignificant compared to most other muscles. In this episode I talk about 5 muscles that are more important than biceps, that you might be neglecting.

We’ve all heard about the importance of protein. Protein is vital for repair, growth and functionality of our cells. But lately the word Protein has become a marketing catchword. It can get a little confusing, working out what’s good and what’s marketing. In this episode I talk about protein, to help you sort out the facts from the fluff. * please note that this episode is my tips for increasing protein intake. While I am a qualified fitness instructor I have no formal nutrition qualifications. If you require a diet plan specific to you I recommend you speak with a qualified nutritional expert.

Boxing is a sport that involves endurance, stamina, agility, speed, coordination, strength and much more. Even if you never intend to set foot in the ring, you can benefit from boxing training. In this episode I talk about how to get started with boxing training, what equipment you’ll need, some exercises, and how to plan your own boxing workout.

The concept is simple. Pick up something heavy and walk with it. But the Farmer’s Walk (sometimes called the Farmer’s Carry) is an absolute powerhouse. It works almost every muscle, improves endurance and creates great grip strength. And the great thing about this exercise is that it can be done almost anywhere, with almost anything. Dumbbells, kettlebells, kegs of water, bails of hay. If you’ve got something heavy, and a little bit of space, you can do this. The Farmer’s walk definitely earns a spot as one of the exercise GOATs

It’s old school, basic and not fancy. It doesn’t make for good Instagram on Tic Tock posts. But it effective. In this episode I talk about one of the GOATs of exercises … the push-up. Remember push-ups? That exercise that we used to do back in school. What ever happened to it? Why did people stop doing them. I could easily talk about push-ups for an hour (in fact, I have). Join me as I talk about this simple but difficult exercise. I’ll talk about correct technique, some common mistakes, and also discuss whether those fancy variations are effective or just party tricks. Let’s make push-ups great again!

Isometrics is a form of strength training where you hold a static position without visible movement of the joint. Think planks, squat holds, dead hangs. There are many benefits to adding isometric exercises in to your routine. They can be done almost anywhere with little or no equipment required, are a great way of making your workout more challenging without the risks associated with adding more weight, and can help with endurance and strengthening weaker spots in your range of motion. In this episode I talk practically about isometrics and how you can incorporate them in to your program.

Being motivated is one thing, but what happens when you’re not feeling it. Motivation tends to claim the glory for achievements but it’s Discipline that does the hard yards.

We’ve all been told we need to warm up before a workout or physical activity, but what should we do specifically. Often we do a series of default warm up exercises just because that’s how we’ve always done it. In this episode I talk about what we’re actually trying to achieve with a warm up and how to tailor your warm up to your specific activity.

There’s a lot of fitness advice out there - unfortunately it’s not all good. In part 1 of my Fitness advice hall of shame, I talk about 5 bits of “advice” that make me cringe.