Health Isn’t Just for 20‑Somethings: Your Midlife Reset Starts Here Brighton

Last updated: October 31st 2025

Summary: New long‑term research from the University of Helsinki following 23,000 adults(Finland & UK) found that losing and maintaining just ~6.5% of body weight in early midlife was linked with lower risk of chronic diseases and lower all‑cause mortality over 12–35 years. Translation: small, steady changes in your 30s–50s can pay off for decades. This guide shows friendly, affordable ways to start at Green Gym Group, Brighton—without the flashy crowds.

This article is your midlife health reset Brighton—plain-English steps to lose ~5–10%, move better, and keep results.

Table of contents

  1. The study, in plain English
  2. What a realistic target looks like
  3. How to start (and stick with it)
  4. Joint‑smart training plan (30–45 min)
  5. Budget‑friendly fueling
  6. Real‑life Brighton routine
  7. FAQs
  8. Try us: affordable, friendly, local
  9. Locations we serve
  10. Author & sources

The study,

Researchers followed over 23,000 adults who were 30–50 at the start for 12–35 years. People who were overweight, lost about 6.5% of body weight in early midlife and kept it off had a lower risk of later chronic diseases (like heart disease and stroke) and lower all‑cause mortality. The key wasn’t crash diets—it was modest weight loss, maintained.

You don’t need to overhaul your life. A typical 80 kg person aiming for ~5 kg off—and maintaining it—can meaningfully improve long‑term health odds.

What a realistic target looks like

  • Aim for 5–10% weight change over 3–6 months.
  • Pair 2+ strength sessions/week with walking or cycling on other days.
  • Track trend, not daily noise: weigh 3×/week and average it; look at monthly progress.
  • Focus on habits: protein at each meal, more colour (veg/fruit), limit liquid calories, sleep 7–9 hours.

Midlife Health Reset for Brighton (and beyond): How to Start (and stick with it)

  • Pick a start line, not a finish line: book two 30–45 min sessions this week.
  • Make it local: choose times you can repeat (e.g., Tue/Thu 6:30pm).
  • Small moves: park 10 minutes away; carry a water bottle; prep one protein‑rich snack per day.
  • Accountability: buddy up, or book coach‑led sessions.
  • Progressive overload: add a little weight or a rep each week without chasing pain or exhaustion.

Joint‑smart training plan (30–45 min)

Warm‑up (5 min): brisk walk/bike + 2 light sets of your first lift.

Circuit (2–3 rounds):

  1. Leg Press — 3×10 (RIR 2)
  2. Seated Cable Row — 3×10–12
  3. Incline Dumbbell Press — 3×8–12
  4. Hip Hinge (Kettlebell Deadlift or Hip Thrust) — 3×8–10
  5. Farmer Carry — 3×20–30 m
    Rest 60–90 sec between exercises. Finish with 5 minutes easy bike/walk.

Swap list: back squats → box squat/leg press; overhead barbell → machine press/neutral‑grip DB; conventional deadlift → trap‑bar/hip thrust.

Budget‑friendly fueling

  • Protein on a budget: eggs, skyr/yoghurt, tinned fish/beans, chicken thighs.
  • Carb basics: oats, rice, potatoes, fruit.
  • Quick plate: ¼ protein, ¼ carbs, ½ veg; add a splash of olive oil.
  • Snacks: yoghurt + banana; cottage cheese + oatcakes; hummus + pitta + carrots.
  • Brighton tip: shop local markets for end‑of‑day discounts.

Real‑life Brighton routine

  • Mon: 30‑min strength (plan above)
  • Wed: 25‑min brisk seafront walk + 10‑min mobility
  • Fri: 35‑min strength
  • Weekend: family walk or cycle lanes (Preston Park, Undercliff path)

Consistency > intensity. Two good weeks out of three beats a single “perfect” week.

FAQs

Do I have to lose a lot of weight to see benefits?
No. The study found ~6.5% maintained loss in midlife linked to lower disease and mortality risk.

Isn’t it too late to start in my 40s or 50s?
It’s not. Strength, cardio fitness, and metabolic health improve at any age with steady training.

I have aching joints—can I still train?
Yes. Use joint‑friendly swaps (leg press, trap‑bar, machine press) and keep 1–3 reps in reserve.

Do I need a fancy diet?
No. Focus on protein, plants, and portion awareness. Small changes you keep beat extreme plans.

Try us: affordable, friendly, local

Locations we serve

Green Gym Group — Brighton
Address: 39 – 40 St James’s Street, BN21RG
Phone: 01273 625577
Hours: Mon–Sun 6am–10pm

Sources

  • University of Helsinki. Midlife weight loss linked to longer, healthier lives. Summary of cohort analyses in Finland & UK.
  • Strandberg TE, et al. Weight Loss in Midlife, Chronic Disease Incidence, and All‑Cause Mortality. JAMA Network Open (2025).
  • NHS. Physical activity guidelines for adults (19–64).

Why Exercise Is Medicine for ADHD

Last updated: 25 October 2025

Summary: Exercise isn’t a cure for ADHD, but regular movement can boost dopamine and norepinephrine (focus, motivation), reduce impulsivity, and improve mood, stress, and sleep. The secret is consistencyand friction‑free routines that fit an ADHD brain: short, rewarding sessions; clear cues; flexible structure; and supportive coaching. This guide shows you how to start—and stick with it—at Green Gym Group, Brighton’s most accessible gym.

This article is your ADHD exercise Brighton guide —short, structured sessions that fit an ADHD brain and boost focus.

Table of contents

  1. Why exercise helps ADHD
  2. What kind of exercise works best?
  3. ADHD‑friendly starter plans
  4. Make it stick: reduce friction
  5. Pre‑workout focus boosters
  6. Recovery, sleep, and fueling
  7. FAQs
  8. Try a session or chat to a coach
  9. Locations we serve
  10. Author & sources

Why exercise helps ADHD

Regular movement can act like a natural nudge for the neurotransmitters involved in attention and motivation. Members often report:

  • Sharper focus after 20–30 minutes of moderate‑vigorous activity.
  • Lower restlessness/impulsivity the rest of the day.
  • Improved mood and stress relief thanks to endorphins and routine.
  • Better sleep, which further supports concentration and emotional regulation.

Exercise complements medication and therapy. It’s not a cure, and this is general information—not medical advice. Always follow guidance from your clinician.

ADHD Exercise: How to Start

Short answer: the kind you’ll do consistently. But here are patterns that work well for many people with ADHD:

  • Strength training (2–4×/week, 30–60 min): clear sets/reps give built‑in structure and wins. Use full‑body or upper/lower splits with RIR 1–3 (a couple reps left in the tank).
  • Interval cardio (1–2×/week, 10–20 min): simple intervals (e.g., 1 min brisk / 1 min easy × 8–10) give intensity without boredom.
  • Steady movement snacks (daily, 5–10 min): walks, mobility, or chores between tasks to reset focus.
  • Classes with cues: coach‑led sessions reduce decision fatigue and provide social accountability.

Rule of thumb: aim for 150+ minutes of moderate activity/week, including 2+ strength sessions—then scale to your life.

ADHD‑friendly starter plans

Option A — 30‑minute full body (3×/week)

  • Warm‑up: 3 minutes bike/treadmill + 1 light set of first lift
  • A1 Goblet Squat 3×8–10 (RIR 2)
  • A2 Seated Cable Row 3×8–12 (superset)
  • B1 Dumbbell Bench or Chest Press 3×8–12
  • B2 Carry (farmer’s) 3×20–30 m
  • Finisher: 2 minutes gentle bike + 1 stretch you enjoy

Option B — Personal Training + Solo mix (2 Pt’s + 1 solo)

  • Mon: Strength session (coach‑led)
  • Thu: Conditioning or circuits (short intervals with your trainer)
  • Sat/Sun: 25–35 min solo (Leg Press 3×10, Lat Pulldown 3×10–12, Hip Hinge 3×8–10, Walk 10 min)

Progression: When a set feels comfortable at the top of the rep range, add +1 rep next session or +2.5 kg. Keep a one‑page log (tick boxes work best).

Bookmark this ADHD exercise Brighton plan and repeat it 3×/week for steady progress.

Make it stick: reduce friction

  • Time‑box it: book a 45–60 min window including travel; cap workouts at 30–40 min so you finish with a win.
  • If‑then cueing: If it’s 5:30pm, then I change into kit and walk to the gym.
  • Pack once, work out thrice: keep a second set of kit in your bag + a backup shake.
  • Body‑double: train with a friend or coach; commit by booking.
  • Music & sensory: noise‑cancelling headphones, your playlist, hat/hood if the gym feels noisy/distracting.
  • Choice architecture: pick A/B workouts to avoid decision overload; alternate A/B each visit.
  • Reward completion, not perfection: check a box, mark a streak, small treat after 3 sessions/week.

Pre‑workout focus boosters

  • 5‑minute activation: 2 rounds—10 bodyweight squats, 10 band rows, 20‑second plank, 30‑second brisk walk.
  • Caffeine: optional; many people do well with a small coffee/tea 30–60 minutes pre‑session (mind blood pressure and sleep).
  • Micro‑task: write your first two exercises on your phone; open that note on arrival.
  • Fuel: if training after 3–4 hours without food, have a protein + carb snack (yoghurt + banana).

Recovery, sleep, and fueling

  • Protein: aim for 25–35 g per meal/snack; if 50+, target 30–40 g.
  • Carbs: use around workouts for energy and focus.
  • Sleep: consistent bed/wake times; dim lights/screens 60 minutes before bed; consider a post‑workout walk for wind‑down.
  • De‑stress: 3–5 minute breathing or a slow walk after sessions.

FAQs

Is exercise a replacement for ADHD medication?
No. Exercise can complement medication and therapy by supporting focus, mood, and sleep.

What’s the best workout for ADHD?
The one you’ll stick to: usually short, structured sessions with clear sets/reps and occasional intervals.

How long until I feel benefits?
Many people notice focus and mood boosts after a single session; bigger changes come with 2–4 weeks of consistency.

I struggle to get started. Any hacks?
Set A/B workouts, book sessions in advance, and use if‑then cues. Keep workouts to 30–40 minutes initially.

What if the gym feels overwhelming?
Train at quieter times, use headphones, and ask a coach for a simple floor plan so you can move station‑to‑station.

Try a session or chat to a coach

Find Us

Green Gym Group — Kemptown Brighton
Address: 39 – 40 St James’s Street, BN21RG
Phone: 01273 625577
Hours: Mon–Sun 6am–10pm

Sources

  • NICE. Attention deficit hyperactivity disorder: diagnosis and management (NG87). Updated 2025.
  • NHS. Physical activity guidelines for adults (19–64).
  • CDC; ACSM. Physical activity guidelines for adults/older adults.
  • Cerrillo-Urbina AJ, et al. Effects of physical exercise in children with ADHD: systematic review & meta-analysis.
  • Pediatrics (2022). Chronic exercise for core symptoms and executive functions in ADHD: meta-analysis.
  • Mehren A, et al. Physical exercise in ADHD: acute benefits for cognition.
  • LaCount PA, et al. Acute exercise and executive functions in adults with ADHD.

This Could Change the Way You Train: Reps & Sets, Made Simple

Last updated: 20th October 2025

Summary: The best number of reps and sets depends on your goal. As a rule of thumb: strength (1–6 reps, higher load), hypertrophy (6–12 reps, moderate load), endurance (12–20+ reps, lighter load)—paired with 2–5 sets per exercise and leaving 1–3 reps in reserve (RIR). Use our charts, templates, and progression tips to structure smarter sessions at Green Gym Group in Kemptown (Brighton).

This page is your reps and sets guide—pick a goal, use the right ranges, and progress week by week.

Table of contents

  1. The short answer
  2. Choose your goal
  3. Reps & sets by goal
  4. Effort: RIR/RPE explained
  5. Weekly volume targets
  6. Progression models
  7. Plug-and-play workout templates
  8. Common mistakes
  9. FAQs
  10. Book a chat or trial
  11. Locations we serve
  12. Author & sources

The short answer

“How many reps and sets should I do?” It depends on your primary goal, your training experience, and how close you train to failure. Start here:

  • Strength (max force): 3–5 exercises, 1–6 reps, 3–6 sets, long rests (2–4 min), heavy load (RPE 7–9).
  • Muscle (hypertrophy): 4–6 exercises, 6–12 reps, 3–5 sets, rests 60–120 sec, moderate load (RPE 6–9).
  • Endurance/Conditioning: 4–6 exercises, 12–20+ reps, 2–4 sets, rests 30–90 sec, lighter load (RPE 6–8).

Progress happens when you progressively overload: add a little weight, a rep, a set, or tighter rest over time—without blowing up your form or recovery.

Choose your goal

Pick one main goal for the next 8–12 weeks. You’ll still get secondary benefits, but clarity keeps your plan coherent.

  • New lifter wanting confidence → start with hypertrophy ranges.
  • Athlete chasing a heavier squat/press → bias strength ranges.
  • Fat-loss focus with class/cardio mix → include endurance ranges plus a couple of strength moves to keep muscle.

Reps & sets by goal

Strength emphasis

  • Big lifts (squat, deadlift, bench, overhead press, row).
  • Sets/Reps: 4–6 × 3–5 on primaries; 3–4 × 4–6 on accessories.
  • Rest: 2–4 min.
  • Note: Stop 1–2 reps before failure (RIR 1–2) most days; test maxes sparingly.

Hypertrophy emphasis

  • Compound + isolation mix.
  • Sets/Reps: 3–5 × 6–12; isolation 2–4 × 10–15.
  • Rest: 60–120 sec.
  • Note: Train near failure on last set (RIR 0–2) safely.

Endurance/conditioning emphasis

  • Circuits, machines, light compounds.
  • Sets/Reps: 2–4 × 12–20+ or time‑based (30–60 sec).
  • Rest: 30–90 sec.
  • Note: Keep technique crisp—don’t let fatigue ruin form.

Effort: RIR/RPE explained

  • RIR (Reps in Reserve): how many reps you had left in the tank.
  • RPE (Rate of Perceived Exertion): 1–10 scale of effort.

Quick guide:
RIR 3 (~RPE 7) = challenging but snappy; RIR 1 (~RPE 9) = near‑max; RIR 0 (~RPE 10) = true failure (use sparingly).

Weekly volume targets

Most adults grow/maintain best around 8–20 hard sets per major muscle group per week, depending on experience and recovery.

  • Beginners: 8–12 sets
  • Intermediates: 10–16 sets
  • Advanced: 12–20 sets (often split over more days)

Count only challenging sets (RPE ≥6). Warm‑ups don’t count.

Progression models

  • Double‑progression: Stay in a rep range (e.g., 8–12). When you hit the top for all sets, add weight and repeat.
  • Step loading: Add 2.5–5 kg weekly for 3 weeks, deload on week 4.
  • Rep drops: Keep weight, add 1–2 reps total each session until you top the range, then increase weight.
  • Rest‑pause or myo‑reps (advanced): Only if technique is rock‑solid.

Reps and Sets Guide: Workout Templates

Bookmark this reps and sets guide to adjust loads and reps each week.

3‑day full‑body (60–75 min)

  • Day A: Squat 4×5, Bench 4×5, Row 3×8, DB Press 3×10, Plank 3×45s
  • Day B: Deadlift 4×3, Pull‑up 4×6 (assisted if needed), Incline DB Press 3×8–10, Split Squat 3×10/leg, Cable Row 3×12
  • Day C: Overhead Press 4×6, Hip Thrust 4×8, Lat Pulldown 3×10–12, Leg Curl 3×12–15, Curl/Triceps 2–3×12

4‑day upper/lower (45–60 min)

  • Upper 1: Bench 4×6, Row 4×8, DB Incline 3×10, Lateral Raise 3×12–15, Triceps 2×12
  • Lower 1: Squat 4×5, RDL 3×8, Leg Press 3×10, Calf 3×12–15, Abs 3×
  • Upper 2: Pull‑up 4×6–8, OHP 4×6, Chest‑Supported Row 3×10, Face Pull 3×12–15, Biceps 2×12
  • Lower 2: Deadlift 3×3–5, Bulgarian Split Squat 3×10/leg, Leg Curl 3×12–15, Sled/Carry 3×20–40 m

Time‑crunched (30‑minute circuit)
3 rounds: Goblet Squat 12, Push‑ups 10–15, Seated Row 12, KB Hinge 12, Bike 60 sec. Rest 60–90 sec between rounds.

New to lifting? Book a quick technique check and we’ll tailor these to you.

Common mistakes

  • Chasing failure every set—save it for the last set or special blocks.
  • Too many exercises, not enough quality sets.
  • Inconsistent progression—no logbook, no plan.
  • Skimping on rest for strength work.
  • Ignoring recovery—sleep, protein, and calories still matter.

FAQs

How many sets per muscle per week?
Most see progress at 8–20 hard sets, scaled to experience.

Is 3 sets of 10 the best?
It works, but it’s just one option within the 6–12 rep hypertrophy range.

How long should I rest?
Strength: 2–4 min. Hypertrophy: 60–120 sec. Endurance: 30–90 sec.

Should I train to failure?
Use sparingly. Most progress happens at RIR 1–3 with clean reps.

What weight should I use?
Pick a load that hits the target reps with 1–3 reps in reserve.

Ready to feel the difference?

Find Us

Green Gym Group — Kemptown Brighton
Address: 39 – 40 St James’s Street, BN21RG
Phone: 01273 625577
Hours: Mon– Sun 6am – 10pm

Sources

  • ACSM Position Stands — Resistance training for strength and hypertrophy
  • Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training.
  • British Journal of Sports Medicine — Resistance training guidelines

Snack Attack: Are You Eating Enough to Reach Your Fitness Goals?

This guide shares smart gym snacks to power your workouts and speed recovery.

Last updated: 13 October 2025

Summary: Smart, protein‑centred snacks timed around training boost energy, protect muscle, and speed recovery. Use our simple formula (Protein + Carb + Colour + Crunch), pre/post‑workout timing, and ready‑to‑eat ideas to power your sessions at Green Gym Group in Brighton.

Table of contents

  1. The short answer
  2. Signs you’re under‑fuelling
  3. Why snacks matter
  4. When to snack
  5. Grab‑and‑go ideas
  6. Goals: fat loss vs muscle gain
  7. Myths, busted
  8. Build your week
  9. FAQs
  10. Book a chat or trial

The short answer

If you’re training hard but feel flat, hungry an hour later, or your progress has stalled, you might be under‑fuelling. Smart snacking isn’t about eating less—it’s about eating better so you can lift heavier, recover faster, and actually enjoy your training.

At Green Gym Group, we keep it evidence‑based and practical for members in Brighton and nearby areas. We’ve put everything into a free, no‑fluff guide: Snack Attack: How to Fuel Smarter, Not Less.

➡️ Download the guide

Signs you’re under‑fuelling

  • You smash a session, then crash by mid‑afternoon.
  • You’re always “snacky” but nothing seems to hit the spot.
  • Soreness lingers longer than it should.
  • Strength or cardio performance is stuck in neutral.
  • Your sleep or mood is off (hangry, anyone?).

If that’s you, the fix usually isn’t more willpower—it’s more (and smarter) fuel.

Why snacks matter for results

Think of snacks as performance pit stops:

  1. Energy on tap: Carbs power your sessions and your brain.
  2. Muscle repair: Protein delivers the building blocks for growth.
  3. Recovery & hormones: Healthy fats and micronutrients support recovery, immune function, and stable appetite.

The winning formula:
Protein + Carb + Colour (+ Optional Crunch)

  • Protein: yoghurt, eggs, chicken, tofu, cottage cheese, protein shake.
  • Carb: fruit, oats, wholegrain wrap, rice cakes (with toppings that actually feed you), potatoes.
  • Colour: berries, carrots, peppers, spinach—antioxidants help recovery.
  • Crunch: nuts, seeds, wholegrain crackers—adds fibre and satisfaction.

When to snack (simple timing that works)

  • Pre‑workout (60–90 mins): Carb‑forward + a little protein for steady energy.
    Example: banana + Greek yoghurt.
  • Post‑workout (within 1–2 hrs): Protein‑led + some carbs to refill the tank.
    Example: chicken wrap + fruit, or a shake + oats.
  • Between meals: Use snacks to bridge long gaps and avoid the 4pm raid of the biscuit tin.

Smart Gym Snacks: Grab-and-Go Ideas (no chef skills required)

  • Protein yoghurt + mixed berries + a handful of granola.
  • Cottage cheese on wholegrain crackers + cherry tomatoes.
  • Boiled eggs + small apple + a few nuts.
  • Hummus snack pot + carrot/cucumber sticks + pitta.
  • Tin of tuna or chickpeas + instant microwave rice + salsa (warm or cold).
  • Protein shake blended with oats and frozen fruit.
  • Wholegrain wrap with turkey/tofu, spinach, and light mayo.
  • Overnight oats with chia seeds and peanut butter.
  • Cheese string or Babybel + pear + oatcakes.
  • Dark chocolate (2–3 squares) + yoghurt + strawberries for a sweet finish.

Tip: on busy days, Pack two smart gym snacks on busy days—future you will thank you

Fat loss vs muscle gain: adjust the dial, not the plan

  • Fat loss: keep the formula, just trim portion sizes and choose higher‑protein options; prioritise fruit/veg volume.
  • Muscle gain: add an extra carb serving around training and don’t skip the evening protein hit (Greek yoghurt, skyr, or cottage cheese works well).

Common myths, busted

“Snacking makes you gain weight.”
Unplanned grazing can—but strategic snacks reduce overeating later and improve training quality.

“Carbs are the enemy.”
Carbs are your preferred training fuel. Timing and quantity beat blanket restriction.

“Protein shakes are only for bodybuilders.”
They’re just convenient protein. Whole foods still count.

Smart Gym Snacks for Pre & Post-Workout: Build your week in 5 minutes with

  1. Pick 3 protein bases (e.g., yoghurt pots, eggs, chicken/turkey slices).
  2. Pick 3 carbs (oats, wraps, fruit).
  3. Pick 3 colours (berries, peppers, carrots).
  4. Add 2 crunch options (nuts/seeds, crackers).
  5. Batch in grab‑bags so you can assemble in 30 seconds.

Ready to feel the difference?

  • Grab the free guide: deeper breakdowns, shopping lists, and portion visuals.
    ➡️ Download Snack Attack
  • Chat to a coach: pop in for a quick nutrition check‑in—no judgement, just practical tweaks that work with your routine.
    ➡️ Email Us
  • Try a session: if you’re new here, book a trial workout and we’ll tailor pre/post‑workout snacks to your goals.
    ➡️ Start a free trial

PS: Know someone living on rice cakes and air? Share this post and save a friend from sad snacking.

Find us

Green Gym Group — Brighton (Kemptown)
Address: 39-40 St James’s Street, BN21RG
Phone: 01273 625577
Hours: Mon–Sun 6am–10pm

Sources

PS: Know someone living on rice cakes and air? Share this post and save a friend from sad snacking.

FAQs

Is snacking good or bad for fat loss?
Smart, planned snacks reduce overeating later and support better training, which helps fat loss.

What should I eat before a workout?
A carb‑forward snack with a little protein 60–90 minutes pre‑session (e.g., banana + Greek yoghurt).

How much protein do I need after training?
Around 20–40g protein within 1–2 hours post‑workout, depending on body size and goals.

Are protein shakes necessary?
Not mandatory, just convenient. Whole‑food protein works too.

What’s a simple snack formula?
Protein + Carb + Colour (+ Crunch) for energy, recovery, and satisfaction.