Archive for category: News

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

• Intro chat (10–15 min): talk goals, joints, and schedule—a coach maps your starter plan.
  ➡️ Book a Tour
• Most affordable in Brighton: see our prices & flexible passes.
  ➡️ Start a free trial

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).

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?

• Get a personalised plan: a coach will set rep ranges, weekly volume, and progression that fit your schedule.
  ➡️ Book a 10‑min chat or ➡️ Book a Tour
• Try a session: not a member yet?
  ➡️ Start a free trial

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

Had an AWESOME question about weight loss recently

And is it literally just a calorie deficit and that’s it? Or is there more to it?

by Grant Alexander

So for the purpose of WEIGHT loss as in literally just the number going down in the scales it’s really important to bear in mind that hour to hour and week to week we can have natural weight fluctuations.

If I’m dehydrated I’ll lose weight, nothing to do with body fat but the scales show a lower number.

The thing is it also works the opposite way too so if you’re well hydrated you may increase your body weight by 1lb, but lose 1lbs body fat that week which is great… but the bloody scales say you’ve not moved progress wise which is incorrect of course!!

Same with food in your stomach,

Different types of food in the digestive tract, in particular increases in fibre intakes,

Inflammation for a variety of reasons from injury to illness.

Salt intakes leads to fluid retention.

Higher carbohydrate intake leads to both storage of carbohydrates in the muscle tissue and liver but also the water molecules needed for storage too.

The above or a combination of a variety of the above can be masking weight loss results for weeks and still not look like you’re losing scale weight. Having said that 4 or more weeks we definitely should be seeing a drop in weight regardless.

Potential reasons for not losing weight Long term:

We can OVERestimate the cals burned in exercise in our sessions. Especially using apps onto estimate cal expenditure, it’s generally overestimated. Also as you get fitter and have a longer training history, doing a 1mile run at the beginning will mean you burn LOOOOOADS of cals per mile, whereas a trained runner of 5/10 years would burn next to no cals comparatively speaking over the exact same distance.

The calorie intakes can be underestimated- was it 100g mashed potato or 130g? Did I have 3 pints at the weekend or 2? Was it a teaspoon of peanut butter on toast or 2? Etc. Also genuinely just forgetting. I’ve done it a million times remembering what I had to eat yesterday… and literally forgetting whole meals/ 3 snacks throughout the day etc.

But what happens to the fat cells themselves? Do they increase/decrease in size/amount/both?

What specifically makes the amount of fat reduce in the body? JUST a calorie deficit? Or do Macros matter?

• Fat cell amounts stay the same at all times. Only the SIZE of the cells reduce (In very sever cases of obesity the actual amount of fat cells will increase too but this is not relevant to the VAST majority).
• The sole reason why fat cells reduce in size is a calorie deficit. The research is incredibly clear and extensive on the topic in that when diets with the SAME calorie deficit but different in macros (Low carb compared with low fat) the outcomes are within reason identical.
• Here is some extremely high quality research for confirmation:

And is it literally just a calorie deficit and that’s it? Or is there more to it?

There is genuinely nothing more in the end than a calorie deficit overall, whether you’re hydrated, on a low carb or low fat diet etc.

Having high protein intakes helps massively however as up to 30% of the cals we consume can 

be lost as heat energy during the process of digestion, which is a LOT.

So in summary:

1) Calorie deficit

2) Good quality protein intakes and correct amounts

3) Nothing else matters but personal preference to keep you happy!

The fitness industry is a multi-billion pound business that is centred around promoting a healthy lifestyle. However, it is important to question if the industry is truly prioritising health over looks. Unfortunately, some of you may have experienced toxic environments when using a gym, where body shaming is common and the pressure to look a certain way is the core approach. 

At The Green Gym Group we strive to create a positive environment that helps you grow in confidence, and learn to be proud that you are taking steps to look after your own well-being whether physically, mentally or emotionally. We strive to encourage you to lead a healthy lifestyle and change your mindset to be confident in your own body.

The Focus on Aesthetics

In recent years, social media has played a major role in how the fitness industry markets its products and services. It is not uncommon to see fitness influencers and models promoting all sorts of equipment or supplements in order to obtain the “perfect body”, which is often unachievable for people whose fitness isn’t their career.

The industry is flooded with products such as ab-toning devices and other quick-fix remedies that promise to help you achieve the ideal look in a short amount of time. The focus has shifted towards obtaining the “perfect body” at any cost rather than focusing on true health and wellness.

We know that the real goal is a healthy you, achieved by helping you set realistic targets and then encouraging you to hit them with a sustainable workout routine and balanced diet. We have an example of one of our routines on our website, but do speak to our PTs first to make sure your routine is right for you.

The Danger of Fad Diets

Fad diets have become popular methods for individuals to attain their ideal body goals. Many of these diets are marketed as quick and easy ways to lose weight, but they can be extremely dangerous to your overall health.

Fad diets, such as juice cleanses and low-carb approaches, often restrict necessary nutrients and can cause severe harm to the body. They may lead to a temporary loss of weight, but it is not a sustainable or healthy way of living and you are likely to just regain the weight when you reintroduce a regular diet again. 

A balanced diet matched with your lifestyle is the only way to a healthier you, which is why we have created a recipe library to show you just some of the wide array of dishes which you can introduce as part of a sustainable diet.

Prioritising Overall Health

So, how can we ensure that you prioritise overall health?

It is important to shift the focus back to thinking about fitness as a way of life and not just a means to achieve a certain look. Our Personal Trainers will encourage you to approach it as a holistic healthy lifestyle rather than just a quick fix for weight loss, which includes balancing your physical and mental health with tailored workouts and healthy, whole foods.

At The Green Gym Group we promote an acceptance of diverse body types. This encourages the idea of feeling confident in your own skin, regardless of body shape, size, or weight.

The fitness industry in general has placed too much emphasis on looks rather than overall health and we think it’s important for everyone to shift their focus to promoting a truly healthy lifestyle that is diverse and inclusive. Let’s focus on your health, not just looks.

If you want to check out the gym or speak to one of our Personal Trainers, then head to contact us section at the bottom of our website by clicking here.

Two of the core objectives at the Green Gym are your health and the health of the planet, and that is why we are recommending a lot of our members to reduce their meat consumption. This subject has become a topic of increasing importance as more and more people are becoming aware of the negative impact of meat production on the environment. The livestock industry is responsible for a significant proportion of greenhouse gas emissions, land degradation, water pollution and deforestation. By reducing our consumption of meat, we can help to reduce these environmental impacts.

Additionally, reducing our meat consumption can also have positive impacts on our health. Studies have shown that excessive consumption of red and processed meats is associated with an increased risk of heart disease, stroke, type 2 diabetes and certain types of cancer. By decreasing our intake of these meats and increasing our intake of plant-based proteins such as legumes, nuts and seeds, we can improve our overall health.

Environmental impact

Reducing meat consumption can have a significant environmental impact. The livestock industry is responsible for almost 15% of all greenhouse gas emissions. Additionally, it takes about 20 times more energy to produce one kilogram of meat than it does to produce one kilogram of vegetables. This means that reducing meat consumption can significantly decrease your carbon footprint.

Small changes like having a “Meatless Monday” or substituting a vegetarian option for meat in some meals can make a big difference in both your health and the environment. With so many delicious plant-based options available today, making environmentally conscious food choices has never been easier or more delicious!

Health benefits

Reducing meat consumption has numerous health benefits that can contribute to overall wellness. One of the most significant advantages is a lower risk of heart disease. Studies have shown that a diet rich in plant-based foods, such as fruits and vegetables, can reduce cholesterol levels and decrease blood pressure, which are both major contributors to heart disease.

Plant-based diets tend to be lower in calories and saturated fats than diets that include meat, which makes it easier for people to maintain a healthy weight, this can lead to improved energy levels and reduced inflammation throughout the body.

Reducing meat consumption can also improve gut health by increasing the intake of fibre-rich foods like whole grains, nuts, seeds, fruits, and vegetables. These foods help feed good gut bacteria while promoting regular bowel movements and preventing constipation. 

Practical tips

One practical tip for reducing meat consumption is to slowly incorporate more plant-based meals into your diet. Start by substituting one or two meals a week with vegetarian options. This will give you the chance to explore new recipes and ingredients that you may have never tried before. Additionally, choosing whole foods such as fruits, vegetables, legumes, and whole grains can help you feel fuller for longer periods of time.

Another practical tip is to learn how to properly cook with meat alternatives such as tofu, tempeh, and seitan. These protein sources can be substituted in many dishes that traditionally call for meat products. Experimenting with different marinades and spices can help make these foods more flavourful and enjoyable.

If you are stuck for ideas or reducing your meat consumption seems like a huge task, our free 30 day vegan meal plan is a great way to start. By joining Green Gym you get unlimited access to the meal plan, and much more to help you keep consistent with improving your health and wellness, click here if you would like to sign up.

Cost savings

With the current cost of living crisis, many people are looking to reduce their shopping bill. Meat is often one of the most expensive items, with prices for premium cuts and organic options increasing even more. By cutting down on meat intake or switching to plant-based protein sources such as beans, lentils, and tofu, you can save a considerable amount of money on their weekly food budget.

In addition to being cheaper, plant-based foods are also versatile and can be used in a variety of dishes. For example, lentils can be used to make soups or stews while tofu can be added to stir-fries or salads. These ingredients are also high in protein, which means that they will keep you feeling full for longer periods of time.

Another way to save money when reducing meat consumption is by buying in bulk. Buying larger quantities of staples like rice and beans can help lower the cost per serving. This approach may require some planning ahead but could ultimately lead to significant savings over time.

By making a conscious effort to reduce your meat intake, you are not only improving your health but also contributing towards a more sustainable future. Small changes in your diet can make a big difference in protecting both yourself and the planet we live on.