The Parent Playbook: Get Fitter on a Family Schedule

Updated November 24th 2025

This is our guide to fitness for busy parents—small, repeatable wins you can fit between school runs and bedtime.

Hey there busy Brighton parents. I run Green Gym Group and I’m also a parent of three young kids. I know exactly how “I’ll train later” turns into “where did that week go?”. This guide is the plan I wish I’d had when our house first turned into a Lego jungle.

Bottom line: you don’t need perfect routines or 90-minute sessions. You need small, repeatable wins that fit around school runs, nap windows, and bedtime battles.

What actually moves the needle (data, not drama)

  • Activity target: Adults benefit from 150+ minutes/week of moderate activity or 75 minutes vigorous, plus 2+ days of strength. Short bouts count; you can stack 10–20 minute pieces.

  • Strength for parents: 2 full-body sessions/week meaningfully improve strength, muscle, joint health, and “pick-up-the-kid” capacity.

  • Sleep triage: Adults do best with 7–9 hours. One rough night isn’t fatal, but multiple <6-hour nights raise hunger and cut training power—so we’ll adjust on those weeks.

  • Protein & fibre: Aim for 1.2–1.6 g protein/kg/day (higher if you’re 50+) and 25–35 g fibre/day to support recovery, appetite, and energy.

(These numbers come from UK/International public-health and sports-science guidance. We keep it boring-on-purpose because boring works.)

Fitness for Busy Parents: The 20-Minute Plan

Example week Format: 20–30 minutes, 1–3 reps in reserve (RIR), rest ~60–90s on accessories and 2 minutes on big lifts. Two dumbbells or a kettlebell is plenty.

Monday

  • Squat (goblet, DB, or bodyweight) — 3×8–12

  • Push (DB bench or push-ups on a bench) — 3×8–12

  • Row (DB row or band row) — 3×8–12

  • Option: 5-minute stroller walk/stepper finisher

Wednesday

  • Hip hinge (RDL or KB deadlift) — 3×8–12

  • Overhead press — 3×6–10

  • Split squat or reverse lunge — 2–3×8–12/leg

  • Core: dead bug or side plank — 2×30–45s

Friday

  • Leg press or cyclical (bike/treadmill) 10×1-minute easy/brisk

  • Lateral raise or band pull-aparts — 3×12–15

  • Triceps pressdown or dips on bench — 2–3×10–15

  • Carry (farmer’s) — 2–3×20–30m around the kitchen/playroom

Progression: Add a rep each set until the top of the range, then increase load slightly and repeat. If life happens, do one set of each—something beats nothing.

Fitness for Busy Parents: School-Run Stack (movement you can sneak in)

  • Drop-off loop: 10–15 min brisk walk after school drop-off.

  • Nap-time micro: 12-minute EMOM — 10 squats (min 1), 8 push-ups to bench (min 2), 20–30s plank (min 3) × 4 rounds.

  • Bath-time mobility: 5 minutes hips/shoulders while the kids play lifeguard.

  • Bedtime reset: 4-7-8 breathing (5 rounds) + “tomorrow’s bag” by the door.

Nutrition that survives family life

Parent Plate: ½ colour, ¼ protein, ¼ carbs, drizzle of fat.
Easy wins (no chef skills):

  • Greek yoghurt + berries + oats (breakfast or snack)

  • Eggs on toast + cherry tomatoes (5 minutes)

  • Microwavable rice + tinned beans + salsa + cheese (bowl dinner)

  • Wrap + rotisserie chicken + bagged salad

  • Protein shake + banana when you’re between pickups

Portion tip: If weight loss is a goal, aim for 0.25–0.5 kg per week. Keep a weekly average rather than obsessing over one day.

“Rough week” rules (sick kid, deadlines, zero sleep)

  1. Lower the bar, keep the habit: 10 minutes counts.

  2. Prioritise walks + one strength set: Squat/Row/Press once through.

  3. Protein first: hit 25–40 g at each meal any way you can (eggs, dairy, fish, tofu, beans, meat, protein snack).

  4. Lights out earlier: swap scrolling for sleep 3 nights this week.

Two-Week Starter Plan (print me)

Week 1

  • Mon: Day A (20–25 min)

  • Tue: 15-min walk after drop-off

  • Thu: Day B (20–25 min)

  • Sat/Sun: Family walk/scoot 30–40 min

Week 2

  • Mon: Day C (20 min)

  • Wed: 12-minute EMOM at home

  • Fri: Day A (20–25 min)

  • Weekend: Park circuits (parents trade sets while kids play)

Tick boxes on the fridge. Miss a day? Slide it forward—don’t start over.

Bookmark this fitness for busy parents plan and repeat it three times a week.

Frequently asked (parent edition)

“Can I break workouts into chunks?”
Yes—two 10-minute blocks behave like one 20-minute session for most goals.

“What about postpartum?”
Clear it with your doctor, rebuild gradually (breath, core, pelvic-floor-friendly moves), then add small loads. We can help you by giving you a postpartum workout plan to get you where you want to be. Be kind to yourself and remember, one step at a time. You’ve got this.

“I’m always tired. Should I skip?”
If you are feverish or injured, rest. If you’re just flat, do 10 minutes. Most parents feel better after the warm-up.

Ready when you are

Ready to try fitness for busy parents with friendly coaching?

  • Friendly intro chat (10–15 min): we can help get you started, just let us know where you want to begin. Book here

  • Free trial: come see the space, meet the team, bring questions.

  • Small-group coaching: Our PT’s can offer technique, progression, and accountability—built for busy parents.

Strong at Any Age: A Friendly Gym Guide for Over‑50s in Brighton

Last updated: November 18th 2025

Summary: Strength training and gentle conditioning are safe and highly effective for healthy adults 50+. Start 2–3 days/week, focus on big movements (push, pull, hinge, squat), use RIR 2–3 (a couple reps left in the tank), and prioritise protein, sleep, and steady progression. This guide is for anyone searching for an over 50s gym Brighton—friendly, joint-smart training you can actually stick to.

Table of contents

  1. Why train in your 50s, 60s, and beyond
  2. Is it safe? (and how we keep it that way)
  3. Getting started: simple weekly plan
  4. Joint‑friendly exercise swaps
  5. Warm‑up, mobility, and recovery
  6. Fueling for strength after 50
  7. Common concerns & quick answers
  8. FAQs
  9. Book a chat or try a session
  10. Locations we serve
  11. Author & sources

Why train in your 50s, 60s, and beyond

  • Build strength & independence: lift shopping, garden, play with grandkids with ease.
  • Protect joints & bones: resistance work helps maintain bone density and joint support.
  • Heart & brain health: regular training supports cardiovascular fitness and cognitive function.
  • Pain & posture: stronger glutes, back and core often reduce day‑to‑day aches.
  • Mood & sleep: movement improves sleep quality and energy.

You don’t need “beast mode.” You need consistent, smart training that respects recovery.

Is it safe? (and how we keep it that way)

For most healthy adults, yes. We:

  • Start with a 10–15 minute consultation to learn your history (joints, medications, blood pressure, surgeries).
  • Use technique‑first coaching and the RIR method (finish most sets with 1–3 reps left).
  • Progress in small jumps (1–2.5 kg), and schedule deloads every 4–6 weeks if needed.
  • Offer machine and free‑weight options so you can choose what feels best.

Medical note: if you have a health condition, we’ll work with any clinical guidance you have. When in doubt, check with your GP before starting.

Getting started: Over 50s Gym Brighton: Joint-Friendly Plan

Aim: 2–3 strength sessions/week + optional low‑impact cardio (walking, bike, swim) on other days.

Option A — 2‑day full body (45–60 min)

  • Squat to box or Leg Press — 3×8–10 (RIR 2)
  • Machine Row — 3×8–12 (RIR 2)
  • Dumbbell Bench or Chest Press — 3×8–12 (RIR 2)
  • Hip Hinge: Kettlebell Deadlift or Hip Thrust — 3×8–10 (RIR 2–3)
  • Anti‑rotation/Core: Cable Pallof Press — 2–3×10–12
  • Finisher: 5–8 minutes easy bike/walk

Option B — 3‑day full body (40–60 min)

  • Day 1: Trap‑bar Deadlift 3×6–8, Assisted Pull‑down 3×8–10, DB Split Squat 2×8/leg, Incline DB Press 3×8–10
  • Day 2: Leg Press 3×10, Machine Row 3×10–12, Hip Thrust 3×8–10, Shoulder Press Machine 2–3×8–10
  • Day 3: Goblet Squat 3×8–10, Chest Press 3×8–10, Seated Cable Row 3×10–12, RDL 2×8, Farmer Carry 3×20–30 m

Progression: when you hit the top of the rep range with good form on all sets, increase weight slightly next time.

Bookmark this page if you’re comparing over 50s gym Brighton options and want a plan that respects joints and recovery.

Joint‑friendly exercise swaps

  • Knees: Swap back squats → leg press or box squat; lunges → split squat holding onto support.
  • Shoulders: Barbell overhead press → machine press or neutral‑grip DB press.
  • Lower back: Conventional deadlift → trap‑bar deadlift or hip thrust.
  • Wrists/elbows: Straight‑bar curls → EZ‑bar or cable handles.

Green Gym Group has trap bars, cable stations, and benches set up for easy adjustments—ask a coach to fit the equipment to you.

Warm‑up, mobility, and recovery

  • Warm‑up (5–8 min): brisk walk/bike + 2 light sets of your first exercise.
  • Mobility: choose 2–3 feel‑good moves (e.g., calf raises, hip openers, thoracic rotations).
  • Rest times: 60–120 sec for moderate sets; up to 2–3 min on heavy moves.
  • Recovery: sleep 7–9 hours, gentle walks on rest days, and respect any joint niggles.

Fueling for strength after 50

  • Protein target: aim for 30–40 g at meals/snacks, especially post‑workout.
  • Carbs: include fruit, wholegrains, and potatoes around training for energy.
  • Hydration: keep water handy; consider electrolytes in hot weather or longer sessions.
  • Quick ideas: skyr/cottage cheese + fruit; eggs on toast; chicken/bean wrap; whey/soy shake + banana.

Common concerns & quick answers

  • “Will lifting hurt my joints?” With joint‑smart moves and moderation, most people feel better, not worse.
  • “Am I too old to start?” You’re not. Strength responds at any age with the right plan.
  • “Do I need to be fit before I join?” No—we meet you where you are.
  • “I’ve got high blood pressure.” We avoid breath‑holding (Valsalva), favour controlled sets, and can tailor rest and tempo. Bring your readings if you track them.

FAQs

How many days should I train at 50+?
Start with 2–3 days/week of strength, plus walking or cycling on other days.

How hard should sets feel?
Finish most sets with 1–3 reps in reserve (RIR)—challenging but not straining.

What if I have arthritis?
Use joint‑friendly variations, keep reps 8–12, and warm up gradually. If a move hurts in a sharp way, we switch it.

Do I need supplements?
Not essential. Many members do well with regular food; a whey/soy protein is just convenience.

Can I build muscle after 60?
Yes—slower than in youth, but very possible with consistent training, protein, and recovery.

Book a chat or try a session

Locations we serve

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

Sources

(plain‑English summaries)

  • Resistance training supports strength, function, and bone health in older adults.
  • Progressive overload works at any age; start moderate and progress gradually.
  • Protein spacing (30–40 g/meal) supports muscle maintenance in older adults.

Skip the Gimmicks: 7 Habits That Actually Make You Healthy

Last updated:November 8th 2025

Summary: Forget the latest “hack.” The biggest wins come from seven timeless habits: balance your calories, move daily (and lift), eat enough protein & fibre, manage stress, sleep well, don’t smoke, and limit alcohol. Do these consistently and you’ll feel stronger, healthier, and more in control—no drama required. This guide gives plain‑English steps, checklists, and our local community‑friendly tips.

This guide highlights simple habits for better health you can repeat without chasing trends.

Table of contents

  1. Why simple beats flashy
  2. The 7 habits (with action steps)
  3. Myths to stop stressing about
  4. Your 2‑week starter plan
  5. FAQs
  6. Try a session or chat to a coach
  7. Locations we serve
  8. Author & sources

Why simple beats flashy

Influencers love drama. However, your body responds best to small actions repeated often. Therefore, we’ll focus on the basics that move the needle for almost everyone, most of the time. This guide highlights habits for better health—simple actions you can repeat without chasing trends.

Habits for Better Health: The Big 7

1) Balance your calories

  • Aim: steady bodyweight or gradual change (±0.25–0.5 kg/week).
  • Do this: eat 3 protein‑centred meals; add snacks based on hunger. Track trend weight 3×/week and take a monthly average.
  • our local community tip: plan one higher‑calorie meal out each week; adjust the rest of the day rather than “starting again Monday.”

2) Move regularly and challenge your body

  • Aim: 150+ min moderate activity/week plus 2 strength sessions.
  • Do this: walk daily; lift 2–3×/week (full‑body), keep 1–3 reps in reserve (RIR).
  • Progress: add a rep, a little weight, or time weekly.

3) Eat enough protein & fibre

  • Protein: ~1.6–2.2 g/kg/day (or 25–40 g/meal, higher end if 50+).
  • Fibre: 25–35 g/day from fruit, veg, beans, oats, wholegrains.
  • Easy wins: yoghurt + fruit; eggs on toast; bean chili; chicken/thighs; tofu/tempeh; tinned fish.

4) Manage stress

  • Daily buffer: 5–10 minute walk after work, 4‑7‑8 breathing, or box breathing (5 cycles).
  • If‑then plan: If I walk in tense, then I make tea and go for a 5‑minute loop before opening the fridge.

5) Get quality sleep

  • Aim: 7–9 hours.
  • Do this: consistent sleep/wake times; dim lights/screens 60 minutes before bed; cool, dark room; caffeine cut‑off 6–8 hours pre‑bed.

6) Don’t smoke

  • Support: talk to your GP, consider NHS stop‑smoking services, nicotine replacement, and practical swaps (gum/walk/call a friend).

7) Limit alcohol

  • UK guidance: aim for ≤14 units/week, spread out with alcohol‑free days.
  • Swap: spritzers, 0% options, or set a 2‑drink maximum on social nights.

Myths to stop stressing about

“Seed oils are poison.”
There’s no need to fear a whole category of oils. Focus on overall diet quality and portions.

“Fruit makes you fat.”
Fruit provides fibre, vitamins, and volume; it’s usually helpful for appetite and weight management.

“Sugar is addictive.”
Sugar is highly palatable, but calling it universally “addictive” oversimplifies things. Context and habits matter more than a single ingredient.

Bottom line: don’t let internet noise distract you from the basics above.

Habits for Better Health: Your 2-Week Plan

Week 1

  • Walk 20–30 min most days.
  • Two 30–45 min full‑body strength sessions (use our template below).
  • Add 1 protein and 1 colour (fruit/veg) to every meal.
  • Lights dimmed 60 minutes before bed, 3 nights this week.

Week 2

  • Walks up to 30–40 min.
  • Two or three strength sessions; progress one lift by +1 rep.
  • Alcohol ≤2 occasions; one alcohol‑free day between.
  • Add a 5‑minute stress buffer after work.

Full‑body template (40–50 min)

  • Leg Press or Goblet Squat — 3×8–12 (RIR 2)
  • Seated Row — 3×8–12
  • DB Bench/Chest Press — 3×8–12
  • Hip Hinge (KB Deadlift/Hip Thrust) — 3×8–10
  • Carry or Bike — 3×20–30 m or 5 minutes easy

FAQs (quick answers Google can feature)

Do I need a perfect diet to be healthy?
No. Hitting protein, fibre, and calories most days matters more than perfection.

How much should I exercise if I’m busy?
Aim for 150 minutes/week plus 2 strength sessions—short, consistent workouts beat random long ones.

Is fruit bad because of sugar?
Whole fruit is typically helpful for appetite and nutrition thanks to fibre and volume.

What’s one habit to start today?
Set two 30–45 minute gym sessions this week and add a protein to every meal.

Track one or two habits for better health this week—steps walked and protein at meals.

Try a session or chat to a coach

Location

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

Author & sources

Dan, Personal Trainer and Strength Coach

Sources

  • Physical activity: 150 min/week + 2 strength days supports heart, metabolic, and functional health.
  • Protein intake and fibre support muscle maintenance, appetite, and health.
  • Sleep, smoking cessation, and alcohol moderation are major risk‑reducing behaviours.

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.

Everything you need to know about fat loss/weight loss!

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!

Striking the Perfect Balance Between Protein, Carbohydrates and Fats

In the world of nutrition, finding the ideal balance between protein, carbohydrates and fats is akin to discovering the sweet spot for optimal health and energy. These three macronutrients play distinct roles in your body, and getting the balance right can make a significant difference in how you feel, perform, and maintain your overall well-being.

 

Understanding the macronutrients

Proteins and carbohydrates are two of the three essential macronutrients, the third being fats. Each macronutrient has a unique role in the body:

  • Often referred to as the body’s building blocks, proteins are crucial for tissue repair, muscle growth, immune system support, and the production of enzymes and hormones. They are composed of amino acids, which are essential for various bodily functions.

 

  • Carbs are the body’s primary source of energy. They are broken down into glucose, which fuels your cells and powers your brain. Carbohydrates are found in various forms, from simple sugars (found in fruits and sugary snacks) to complex carbohydrates (found in whole grains, legumes, and vegetables). If you are looking for some inspiration, check out our recipe library here.

 

  • There’s often a misconception that all fats are bad for you. However, the truth is that fats are an essential macronutrient that plays a crucial role in maintaining overall health and well-being. Incorporating healthy fats into your diet can have a positive impact on your heart health, brain function, hormone balance, and more.

 

Selection of healthy foods

Striking the right balance

 

The ideal balance between protein, carbohydrates and fats can vary based on individual factors such as age, activity level, fitness goals, and health conditions. Here’s a general guide to finding the equilibrium that works for you:

Are you aiming for muscle gain, weight loss, or general health maintenance? Your goals will determine the proportions of protein, carbs and fats you need. For instance, someone looking to build muscle might prioritise higher protein intake, while someone focused on endurance activities might need slightly more carbohydrates.

Prioritise whole, nutrient-dense sources of macronutrients. Lean meats, poultry, fish, beans, lentils, quinoa, oats, and whole grains are excellent sources of protein and complex carbs that provide sustained energy. 

Not all fats are created equal. There are several types of fats, each with different effects on the body. It is generally agreed that saturated fats and trans fats should be reduced as much as possible in your diet (but don’t stop eating butter and cheese if you don’t want too!), whereas monounsaturated and polyunsaturated fats found in nuts, avocados, fatty fish and seeds have anti-inflammatory properties and can help lower bad cholesterol levels and reduce the risk of heart disease.

Finding balance is about portion control as much as it is about the ratio of nutrients. Overeating protein can strain the kidneys and lead to excess calories, while excessive carbohydrate consumption can cause energy crashes and unwanted weight gain, so pay attention to how your body responds to different ratios of protein and carbs. Adjust your intake based on your energy levels, performance, and overall well-being.

 

Woman working out

The benefits of getting your ratio right

 

Discovering the perfect equilibrium between protein, carbohydrates and fats brings a host of benefits. Balancing complex carbs with protein ensures a steady release of energy throughout the day, preventing energy crashes and promoting consistent productivity.

Adequate protein intake supports muscle recovery and growth, making it essential for anyone engaging in physical activities or looking to maintain muscle mass as they age. The right balance can help control hunger and prevent overeating, making it easier to manage weight and achieve weight loss or maintenance goals.

The journey to finding the perfect balance between protein, carbohydrates and fats is a personal one. It involves understanding your body’s unique requirements, setting goals, and making mindful choices about the foods you consume. By prioritising quality, portion control, and listening to your body’s signals, you can harness the power of these essential macronutrients to fuel your body, support your goals, and live a vibrant, healthy life. Remember, balance is the key, and your body will thank you for finding the harmony that works best for you.

If you’re not sure where to start, speak to one of our Personal Trainers and they can point you in the right direction, and help you maintain that balance with a tailored macro plan to use alongside your training regime.

The Truth Behind the Fitness Industry: Looks vs Health

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.

 

Man lifting weights

 

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.

 

Healthy bowl of food

 

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.