Gillespie Strength and Fitness

24/01/2024

RPE (Rate of perceived exertion) a great tool to help you self regulate training intensity and load.

15/01/2024

IYKYK, never gets old.

💪

10/01/2024

12/10/2023

If I had a $ for every time a client asked this question, I’d probably be retired.

Most people aren’t doing anything so starting with something is usually better than nothing.

Remember K.I.S.S = keep it simple stupid when it comes to your training.

Sticking to a training a program for longer than 4 weeks, adequately and progressively loading yourself is a good place to start.

Remember you probably want to keep training for the rest of your life and need to get somewhat comfortable with the idea that it will get boring and you’re probably not going to love every minute of it.

But consistency over time will yield the greatest result.

If you aren’t sure where to start, then keep an eye out for our new training templates for beginners coming soon or start with online coaching today.

23/08/2023

3 Tips for getting the most out of full body training.



1) Have the first few exercises of each day be your primary focus and the rest be accessories e.g., Have barbell bench on Mondays as your main upper body lift and cable flyes on Friday as your accessory lift.

2) Pair exercises together to save time. There are plenty of ways to do this but the two I utilise the most are Upper & Lower Body and Push & Pull or Agonist & Antagonist.

3) Utilise a variety of equipment. If you’re selecting all barbell compound movements this can be very fatiguing and instead try utilizing machines, cables, kettlebells, dumbbells, and bodyweight exercises. This will give you a lot of variety in your program and won’t fatigue you for your other sessions in the week.


Full Body training is a great way to fit in all major muscle groups and volume without doing extra sessions.

It can also be a great replacement for body part only splits.

I particularly like this when a client can't train as regularly as they’d like due to work and family commitments.

15/07/2023

Have you given yourself at least 12 weeks to build the habit of what you’re currently doing or are you already looking at doubling down on everything.

Chances are you’re already doing enough and just need to be consistent over the long term.

This might take 6months or a 1year but in the long run it will pay off for you.

Ask yourself this questions regularly, is what I’m doing manageable long term?

If not maybe rethink your approach for the best long term change.

30/06/2023

People always over complicate exercise.

If you hate doing something, don’t do it.

Play around with things you enjoy.

Don’t complicate it.

It needs to be able to work in with your life.

The best place to start is by hitting the recommended activity and exercise guidelines.