Ever wondered how your body actually builds muscle - and why it gets harder as you age? Oxford personal trainer Alan Griffin explains anabolism in plain English, and what that means for your training, nutrition, and recovery after 35.

Social media would have you believe progress means adding weight every single week. Oxford personal trainer Alan Griffin explains why that's unrealistic - and shares six smarter ways to measure how your training is actually working.

Think your metabolism has switched off? Oxford personal trainer Alan Griffin explains why ageing isn't the real culprit - and what you can actually do about it with the right training, nutrition, and movement habits.

Fat loss is often reduced to a simple equation of calories in versus calories out. While this principle is fundamentally correct, real world fat loss is shaped by physiology, behaviour, recovery, and environment. When progress stalls, it is rarely due to a lack of motivation. More often, it is the result of predictable biological and behavioural barriers.

If managing your appetite feels harder than it “should” be, you’re not broken and you’re not lacking discipline. Hunger is controlled by powerful biological systems designed to keep you alive, not slim. Two of the most important players in this system are hormones called leptin and ghrelin.

Scientific research consistently shows that the right amount of exercise strengthens immune function, while too much, combined with poor recovery, can temporarily weaken it. Understanding where that balance lies is key, especially for busy adults trying to stay healthy year round.

How to start strength training the right way

If you’re new to lifting, start with the basics. Here are five simple movements that form the foundation of most programmes:

1. Squat - strengthens legs and glutes

2. Deadlift - builds posterior chain and posture

3. Push-up - develops chest, shoulders and arms

4. Row - strengthens back and posture muscles

5. Plank - builds core stability and balance

Technique always comes first, then I gradually increase resistance, intensity and complexity.

1. Change your timing - If dark evenings put you off, try training first thing in the morning or during lunch breaks. Get it done before the day takes over.

2. Adjust your goals - Winter doesn’t have to be about smashing PBs. Focus on maintenance or small wins - consistency beats intensity right now.

3. Train indoors - If outdoor workouts are less appealing, swap for indoor sessions. Bodyweight circuits, resistance bands or gym-based PT sessions keep you warm and on track.

4. Layer up - For those who enjoy the outdoors, invest in good cold-weather gear. Once you’re moving, you’ll warm up fast.

5. Prioritise recovery - Winter can increase stiffness and fatigue. Stretch, sleep well and hydrate - your body will thank you.

Can Lifting Weights Help With Migraine, Fatigue & Low Mood?

Short answer: yes - done right, strength training can be a powerful ally for people with migraine, and it’s one of the most reliable ways to lift energy and mood.

When most people hear the word creatine, they think of bodybuilders and heavy gym sessions. But creatine isn’t some exotic powder - it’s a naturally occurring compound that your body already produces every day. And research now shows it’s not only valuable for athletic performance but also for long-term health, wellbeing, and even brain function.

Supplements are a hot topic in the fitness world, and multivitamins often sit at the centre of the debate. Recently, the idea of micro-dosing multivitamins - taking small amounts more frequently rather than one large daily pill - has been getting attention. But what is it, how does it work, and is there real science behind it?

For many of us, the day doesn’t start until we’ve had that first cup of coffee. But beyond the morning ritual, caffeine is one of the most researched and widely used performance enhancers in sport and fitness. The question is - does it actually help, and if so, how?

When you exercise, lift a weight, or even just blink, your body needs energy. But instead of cash or credit cards, your muscles run on their own “currency”: ATP