Cargill's Gym Montrose 24hrs, Montrose (2026)

18/06/2026

Summer's here, and it's common to experience a sudden burst of motivation.

Holidays, reunions, weddings, beach holidays, and special events can create a sense of urgency, leading many people to dramatically increase their exercise volume. Extra workouts, multiple training sessions per day, and hours of cardio can seem like the fastest route to results.

However, more exercise isn't always better.

When training volume becomes excessive, the body responds by increasing stress hormones such as cortisol. While exercise is a healthy form of stress, too much without adequate recovery can leave you feeling fatigued, reduce performance, and significantly increase hunger levels.

Your body is designed to protect itself. When you burn a large amount of energy through exercise, it often responds by increasing hunger signals and encouraging you to eat more to replace those calories. This can make it surprisingly difficult to maintain the calorie deficit needed for fat loss, despite all the extra effort.

Many people find themselves caught in a cycle of exercising more, feeling hungrier, eating more, and then becoming frustrated when the results don't match the work they're putting in.

That's not to say calorie burn isn't important. It absolutely is. But lasting results come from finding the right balance between training, recovery, nutrition, and consistency. The goal isn't to burn the maximum number of calories possible every day. The goal is to create a sustainable approach that moves you towards your goals without leaving you exhausted, constantly hungry, or burned out.

Every fitness goal requires a strategy. Sometimes increasing activity is the answer. Sometimes the bigger opportunity lies in improving nutrition, building strength, managing stress, prioritising recovery, or improving sleep quality.

The best results rarely come from extremes. They come from consistency, balance, and habits that you can maintain long after summer is over.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

15/06/2026

Anyone else feeling it this Monday?

After Scotland's World Cup game kicked off in the early hours of Saturday morning, we're guessing there are quite a few people running on less sleep than normal and feeling a bit sluggish heading into the week.

If that's you, the first thing to know is that it's completely normal.

One of the biggest questions we get asked is whether you should still train when you're feeling tired.

The truth is, not all tiredness is the same.

If you're simply feeling a bit lethargic, struggling to find motivation, or feeling like you'd rather stay on the sofa, then some exercise is often exactly what you need. We've lost count of the number of times members have told us they nearly didn't come to the gym, only to leave feeling ten times better than when they arrived.

On the other hand, if you're running on very little sleep, feeling genuinely exhausted, coming down with something, or your body is screaming out for recovery, then taking a step back and prioritising rest might be the smarter choice.

A simple way to think about it is this:

Ask yourself, "Am I tired, or am I just unmotivated?"

They're not the same thing.

If it's motivation that's lacking, don't put pressure on yourself to have the perfect session. Come in, do a shorter workout, spend 20 minutes moving, go for a walk, do some mobility work, or just get yourself started. More often than not, once you're moving, you'll be glad you did.

Remember, fitness isn't built on the days when everything feels easy. It's built on the days when life gets in the way, energy is low, and you still find a way to do something.

So if you're feeling a bit tired today, don't worry about personal bests. Don't worry about having the "perfect" workout.

Just focus on taking the first step.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

11/06/2026

Not every great workout comes from social media.
It's easy to believe that the best exercises are the ones that show up most often on your feed.

The truth is that effective training is usually much less exciting than the latest fitness trend. The exercises that consistently stand the test of time are often the ones that don't get much attention online.

Today's lower body workout focuses on hip mobility, stability, strength, and movement quality.

WARM-UP & HIP MOBILITY (2 ROUNDS)
• Glute Band Lateral Walks – 12 steps each direction
• Leg Swings Forward & Back – 8 each leg
• Leg Swings Side to Side – 8 each leg
• World's Greatest Stretch – 8 total reps

STRENGTH
1. Barbell Reverse Lunges
3–4 sets × 12 reps total (6 each leg)
• Reverse lunges challenge each leg individually while building strength, balance, and control.

2. 45-Degree Leg Press (Wide Stance)
3–4 sets × 12 reps
• A wide-stance leg press places greater emphasis on the glutes and inner thighs while allowing you to effectively load the lower body.

3. Dumbbell Cossack Squats
3 sets × 12 total reps (6 each side)
• Dumbbell Cossack squats develop mobility, coordination, and strength through ranges of motion that are often overlooked in traditional gym programmes.

4. Single-Leg Glute Press
Holding a dumbbell across the hips
3 sets × 12 reps each leg
• Single-leg glute presses help improve hip stability and encourage even strength development between sides.

The best workout isn't always the one getting the most views online. Sometimes it's the one built around solid movement patterns, quality exercises, and a well-structured plan.

Give this session a try next time you're in the gym and let us know how it feels.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

10/06/2026

As we head into summer, it's interesting how differently this time of year affects people.

For some, summer brings motivation. There's a holiday booked, an event coming up, or simply a desire to feel fitter, stronger and more confident. Having a goal can create a real sense of purpose and excitement.

For others, summer can be more challenging.

Some people have just returned from holiday and feel like they've lost momentum. Others come back wishing they had felt more confident while they were away. They may have spent too much time worrying about how they looked, what they wore, or how comfortable they felt in their own skin.

If any of that sounds familiar, please know that it's completely normal.

One of the biggest things we see in the gym is that confidence doesn't appear before you start. Confidence is often the result of consistently showing up for yourself, even on the days when motivation is low.

The truth is, nobody feels motivated all the time.

The members who make long-term progress aren't necessarily the most motivated. They're the ones who focus on small, repeatable actions:

• Attending their workouts regularly.
• Improving their strength a little at a time.
• Building healthier habits.
• Moving more each week.
• Focusing on what their body can do, not just what it looks like.

If you're feeling motivated right now, use that energy and put it to good use.

If you're struggling with motivation, start small. One workout. One healthy meal. One positive decision at a time.

And if you're working on your confidence, remember that lasting confidence isn't built from achieving a perfect body. It's built from keeping the promises you make to yourself.

Whatever your reason for being here this summer, we're proud to be part of your journey.

Keep showing up. Keep moving forward. Progress is progress, no matter how small.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you.

08/06/2026

There will always be someone stronger.

Someone leaner.

Someone faster.

Someone who's been training longer.

The question isn't whether you're keeping up with them.

The question is:

Are you stronger than you were 3 months ago?

Are you more confident than you were 6 months ago?

Are you making better choices than you were last year?

Fitness isn't a competition against everyone else in the gym.

It's a commitment to becoming a better version of yourself.

Stay in your lane.

Trust your journey.

Keep moving forward.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

05/06/2026

A common approach to structuring a workout is to perform your biggest compound exercises first, followed by smaller isolation movements.

The reason for this is simple: compound exercises use more muscle, require more energy, and allow you to lift heavier loads. Completing these early in your session means you can perform them with better technique, greater focus, and higher output. These exercises also typically benefit from longer rest periods between sets.

For example, on a leg day you might structure your workout like this:

• Squats
• Lunges
• Leg Extensions
• Hip Abductions

The squats and lunges come first because they train multiple muscle groups and demand the most energy. The isolation exercises follow, often with shorter rest periods.

However, exercise order isn't a rule that must always be followed.

There can be benefits to starting with an isolation exercise. This is often referred to as pre-exhaust training, where you fatigue a specific muscle before moving into a larger compound exercise. For example, performing leg extensions before squats may increase the challenge on your quadriceps during the squat.

Another factor to consider is enjoyment. If there's an exercise you genuinely enjoy and look forward to, there can be value in placing it earlier in your workout. Exercises you enjoy are often the ones you put the most effort into, progress most consistently with, and stay motivated to perform over the long term.

Remember: principles matter, but so does enjoyment. The best programme is one that helps you stay consistent, challenge yourself, and continue making progress over time.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

03/06/2026

As summer approaches, many people start adding extra ab workouts to their training.
But how often should you actually train your abs?

Like any other muscle group, your abdominal muscles need a balance of training and recovery.
For most people, training abs 2-4 times per week is enough to build strength and muscle.
Training them every day isn't necessarily better and may limit recovery.

If your goal is to make your abs more visible, the biggest factor isn't endless crunches - it's reducing overall body fat through consistent training, good nutrition, adequate protein intake, and maintaining a calorie deficit if fat loss is the objective.

For those wanting to see changes in a shorter timeframe, focus on the fundamentals:
• Strength train regularly.
• Include direct ab work 2-4 times per week.
• Prioritise protein at each meal.
• Stay active outside the gym.
• Get enough sleep and recovery.

Remember: strong abs are built through training, but visible abs are largely revealed through nutrition and overall body composition.

If you're unsure how much ab work to include in your programme, speak to one of our coaches and we'll help you find the right balance.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

01/06/2026

If your goal is to lose body fat this summer, one simple strategy is to add a short calorie-burning finisher to the end of your workout.

Here are three options you can rotate throughout the week:

Option 1
30 seconds Prowler Sled Push
30 seconds Rest
Repeat for 5 minutes

Option 2
20-second Sprint
60-second Recovery
Repeat for 3-4 rounds
You can use the bike, rower, ski erg or assault bike.

Option 3
15 Burpees
15 Kettlebell Swings
15 Sit-Ups
Then,
10 Burpees
10 Kettlebell Swings
10 Sit-Ups
Then,
5 Burpees
5 Kettlebell Swings
5 Sit-Ups

These finishers are short, simple, and effective ways to increase training intensity without overcomplicating your programme. The key is consistency over time, not doing everything perfectly in one session.

Try one of these after your next workout this week and see how you get on.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

28/05/2026

Got a summer holiday coming up?
Looking to lose a bit of body fat and feel more confident over the next 4–6 weeks?
Here’s a simple guide to help you get started.

Nutrition Comes First

You will not lose body fat without controlling your calorie intake.

If your goal is maximum fat loss: Take your body weight in pounds and multiply it by 12.

Example: 180lbs x 12 = 2,160 calories per day

If you want more flexibility at weekends, hold back some calories Monday to Friday so you can enjoy a little more freedom while still staying on track overall.

If your goal is to lose fat while maintaining muscle: Aim for 0.8–1g of protein per pound of body weight.

Example: 180lbs = 144–180g protein per day

Track your food intake for at least two weeks so you learn proper portion sizes and understand how much you are actually eating.
Our free gym app is great for tracking your calories and helping keep things accurate and consistent.

Burn More Calories

Increase your daily movement:

Walking

Cycling

Stairmaster

Rowing

Taking the stairs

Evening walks

Gardening

General daily movement

If you want to lose fat and maintain muscle, strength training has to be prioritised.

Aim for 3–4 strength sessions per week. Full body or upper/lower splits work best for most people.

Recovery Matters

Focus on:

Sleep quality

Hydration

Stress management

Poor recovery affects fat loss, training performance, cravings, and consistency.

Focus on these three things consistently for the next 4-6 weeks to see noticeable changes.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

27/05/2026

Why do people really go to the gym?

For some, it starts with wanting to lose weight. For others, it’s about building muscle, improving fitness, or gaining confidence.

But over time, most people realise it becomes about much more than that.

The gym becomes structure. A routine. A place to clear your head after a long day. A place where small wins build into real progress.

Some come for the social side. Some come for the discipline. Some come because it’s the one hour of the day that’s completely for them.

What people often see is physical change. What they don’t always see is the mental change happening at the same time.

More energy. Better focus. Less stress. More confidence. A stronger mindset.

Progress doesn't come from one great workout. It comes from showing up consistently, even when motivation is low and the weather outside is tempting you elsewhere.

As the summer months arrive and routines start to slip, remember why you started in the first place.

Keep showing up. Your future self will thank you for it.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

Cargill's Gym Montrose 24hrs

18/06/2026

15/06/2026

11/06/2026

10/06/2026

08/06/2026

05/06/2026

03/06/2026

01/06/2026

28/05/2026

27/05/2026

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