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Whey protein powder for weight-loss.

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What Makes a Healthy Protein Powder?

What Makes a Healthy Protein Powder?

Protein powder has come a long way from the oversized tubs once reserved for bodybuilders and gym changing rooms. Today, it sits much more comfortably within everyday wellness routines, whether that means a post-workout shake, a quick breakfast smoothie, a protein boost between meetings or something to support recovery after a long day. That shift is a good thing. Protein plays a key role in how your body repairs, maintains muscle, and adapts to exercise. Yet, with so many options available, choosing a healthy protein powder can feel more complicated than it needs to. A healthy protein powder should do more than help you hit a macro target. Some formulas lead with protein content. Others focus on flavour, functional ingredients, plant-based credentials, or weight management. On the surface, they can all look quite similar. Once you look a little closer, the differences become much clearer. So what makes a healthy protein powder? Let’s get into it. What does “healthy protein powder” actually mean? A healthy protein powder should help you support your nutrition in a way that feels simple, useful and sustainable. At its core, that means providing a meaningful amount of protein from a quality source. Protein is made up of amino acids, which the body uses to repair and maintain tissue. For anyone training regularly, eating enough protein is particularly important because exercise increases the demand for repair and recovery. Research from the International Society of Sports Nutrition suggests that people who exercise regularly may benefit from a daily protein intake of around 1.4 to 2.0g per kg of body weight, depending on their training and goals. Protein supplements can be a practical way to help meet that intake, especially when meals are rushed or appetite varies. That said, protein powder works best as part of a wider diet. That’s where the idea of “healthy” becomes more useful. It’s not only about the amount of protein in the scoop, but also about whether the formula supports your body, your goal and the way you actually live day to day. What makes a healthy protein powder? So, what actually makes up a healthy protein powder? Protein source quality The protein source is one of the first things to look at. Different proteins digest at different speeds and provide different amino acid profiles. Some contain all nine essential amino acids, while others work best when blended with complementary sources. Whey protein Whey protein is one of the most widely used options in sports nutrition. It is a complete protein, naturally rich in essential amino acids, and is often used around training because it is convenient and easy to incorporate into a routine. Casein protein Casein is also derived from milk but behaves differently. It digests more slowly, which can make it useful when you want a steadier release of amino acids over a longer period. Plant protein Plant-based proteins can also be effective when formulated properly. Pea protein and brown rice protein, for example, are often combined because their amino acid profiles complement each other. This kind of blending helps create a more complete plant-based protein option. So, rather than asking whether one protein type is always better than another, it helps to ask a more practical question: does this protein source suit your diet, your body and your goal? For some people, that will be whey. For others, it will be plant-based. The important part is choosing a protein powder that suits your body, your diet and your goals. Look beyond the protein number It’s easy to compare protein powders by the number on the label. A higher protein content can be useful, especially for those training hard or trying to increase daily intake. But that number alone does not tell you whether a product is well-formulated. A good protein powder needs balance. The serving should provide enough protein to be worthwhile, but the rest of the formula deserves attention too. For instance: What else has been included? Is there a clear reason for each ingredient? Are there unnecessary fillers or bulking agents? Does it contain a high amount of sugar? Does it taste good enough to use more than once? Match your protein powder to your goal The best protein powder for you depends on what you want it to support. Some are built as basic macro tools. Others are designed to support a more specific outcome, such as strength, lean body composition, recovery or general wellbeing. That distinction matters because people use protein powder for different reasons. This is where goal-led formulation becomes important. Rather than treating protein as a single category, a more considered approach recognises that different people need different things from their supplements. Strength and muscle support If your focus is strength, muscle repair or performance, protein quality is important. This is because protein helps provide the amino acids needed to support repair and adaptation after a strength workout. Over time, this supports strength training progress, particularly when paired with enough energy, recovery and sleep. For a strength-focused protein powder, it makes sense to look for a high-quality complete protein source, along with ingredients that support performance or recovery. This is the thinking behind The Strong Protein. It combines whey protein and casein with ingredients such as creatine monohydrate, magnesium, Montmorency cherries and bilberries to create a formula for people who want their protein powder to support training, not simply increase protein intake. Lean body composition For those focused on body composition, a healthy protein powder can be a useful tool within a balanced diet. Protein supports muscle maintenance, which is particularly important when someone is trying to reduce body fat, manage calorie intake, or train consistently while staying lean. A well-formulated protein powder can also make it easier to add protein to meals or snacks without needing to overcomplicate the rest of the day. The healthiest option here is not necessarily the lowest-calorie product or the one with the most aggressive “diet” messaging. It should provide a strong serving of protein, support satiety, avoid unnecessary fillers, and fit easily into a routine that still prioritises whole foods. The Lean Protein reflects this kind of approach. Alongside protein, it includes ingredients such as inulin, acetyl L-carnitine, pomegranate, yerba mate and bilberries. The result is a formula built around lean body composition, satiety and daily consistency Everyday wellness Not every protein powder needs to be tied to a gym-based goal to be healthy. For many people, a healthy protein powder is simply a way to make everyday nutrition feel more consistent. It might help make breakfast more balanced, support recovery after Pilates or running, or provide a convenient protein boost on days when meals are rushed. A good everyday protein powder should provide a quality protein source, be easy to digest, taste good, and sit comfortably alongside a varied diet. If it is plant-based, it should also be carefully formulated so the protein sources work well together. The Health Protein is designed with this broader approach in mind. It uses a vegan blend of pea and brown rice protein, alongside ingredients such as glutamine, mushrooms and berries. Rather than being purely performance-led, it gives people a simple way to add protein into their day while supporting a more rounded wellness routine. Check what is not in the formula A healthy protein powder should be as much about what has been left out as what has been added. Unnecessary fillers, artificial colours, excessive sugar and vague marketing claims can all make a product feel less trustworthy. That does not mean every ingredient needs to be stripped back to the point where the product becomes joyless. Taste, texture and mixability all matter. But every ingredient should have a reason for being there. Look for transparency in your choice of protein powder brand: Can you understand the active ingredients? Does the product explain what they are there to support? Are the claims realistic? Does the formula match the goal it is being sold for? This is where clean formulation is important. A healthy protein powder should feel premium because it has been formulated with a science-backed approach, not because the packaging says it is. Taste is more important than people think Taste can feel like the less serious part of choosing a protein powder, but in practice, it has a big impact.A protein powder only supports your routine if you actually want to use it. If it tastes chalky, overly sweet or difficult to get through, it is much less likely to become something you use consistently.This matters because consistency is where nutrition starts to make a difference. A good-tasting protein powder is easier to use after training, blend into smoothies, mix into oats or keep on hand for busy days. Functional ingredients can add value Taste should still be the foundation of any healthy protein powder, but the right functional ingredients can give a formula more purpose, especially when it is designed around a specific goal such as strength, recovery, body composition or everyday wellbeing. A longer ingredient list does not automatically mean a better product. Each ingredient should have a clear role. Creatine, for example, makes sense in a strength-focused protein powder. Fibre can support satiety in a lean body composition formula, while magnesium may suit a recovery-led routine. Plant extracts, berries and mushroom ingredients can also fit well within a broader wellness blend when included with purpose.  A healthy protein powder should fit into your lifestyle The most useful supplements are usually the ones that fit neatly into what you are already doing. A healthy protein powder should work around your day. After a workout. In a morning smoothie. Mixed into oats. Taken between meetings. Packed for travel. Used when you know dinner will be later than planned. These moments might sound small, but they are often where consistency is built. Most people are not trying to follow a perfect nutrition plan every day. Work gets busy. Training moves around. Meals vary. Recovery sometimes takes a back seat. A good protein powder gives you a simple way to support your routine when things are not perfectly structured. This is also why it should not feel overly complicated. You shouldn’t need to rebuild your entire diet around it and it should sit alongside real food, supporting the gaps that naturally appear in a busy, active life. What makes Innermost protein powders different? Innermost takes a more considered approach to protein. Rather than creating one generic formula and expecting it to suit everyone, the range is built around different goals. That makes it easier to choose a product based on what you want support with, whether that is strength, lean body composition or everyday wellness. There is also a science backed focus on formulation quality. Our protein sources are chosen with purpose, the active ingredients included for a reason and each product avoids unnecessary fillers and bulking agents. The flavours are designed to feel enjoyable, not like something you tolerate because it happens to be good for you. A healthy protein powder should feel effective, but it should also feel easy to come back to. It should support how you train, recover, work and live. It should make your routine feel more consistent without adding another layer of complexity. That is where Innermost feels different from more traditional protein brands. The products sit closer to modern wellness than old-school gym nutrition, while still being grounded in performance and science. Final thoughts Healthy protein powder comes down to quality, purpose and consistency. The protein source should be strong, the formula should make sense and the ingredients should be clear. The taste should make you want to use it again and most importantly, it should support your wider routine rather than trying to replace it. Used alongside a balanced diet, protein powder can be a simple way to support training, recovery, body composition and everyday wellbeing. For those looking for a more considered option, Innermost’s protein range is built around exactly that approach. Goal-led formulas, clean ingredients, strong taste and science-backed support, designed to fit into real life. Explore Innermost’s protein powders to find the formula that best fits your goals, routine and lifestyle.
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How to Build Lean Muscle – Everything You’ll Ever Need to Know

How to Build Lean Muscle – Everything You’ll Ever Need to Know

Building lean muscle is one of the most common goals people have when they get into fitness. It’s also one of the most misunderstood! For example, did you know that ‘toning up’ which is something it seems like nearly everyone wants to do at some point, is actually simply a combination of fat loss and lean muscle growth?  Gaining lean muscle mass can mean many things to many different people.  For some, it means adding shape without feeling bulky. For others, it means getting stronger, improving body composition, looking more athletic, or simply feeling better in their own skin. However you define it, the principles remain the same: you need to train with purpose, eat enough of the right nutrients, recover properly and give your body enough time to adapt. That all sounds simple enough, doesn’t it? In some respects, it is. In practice, it can feel a lot more confusing. For one, there are so many questions to be answered: Should you lift heavy or chase higher reps? Should you bulk, cut or maintain? How much protein do you really need? And how long does it take to build lean muscle in a way you can actually see? I’ve been passionate about fitness for more than 12 years now and I have been a qualified coach for nearly a decade. I’ve trained as a powerlifter, a bodybuilder, even a runner, and something I’ve noticed crosses all these disciplines is how easy it is to overcomplicate things. Muscle growth especially! It’s not always about doing more, either; the people who make the best progress are rarely the ones chasing the most extreme routine. They are usually the ones who can repeat the basics consistently: train hard, eat well, recover properly and adjust the plan to suit their own body. This guide explains how to build lean muscle in a practical, evidence-informed way. I’ll draw from my own extensive experience and cover training, nutrition, recovery, and even mindset, which is so often overlooked yet is incredibly important. I’m going to condense more than a decade of trial, plenty of error, and maybe even a few moments of true success to help you get better results than ever before. So, whether you’re completely new and just starting on your fitness journey, a seasoned gym goer looking for another point of view or you’ve hit a plateau and can’t break through it, stick with me. Because one thing you’ll find nowadays is that the fitness world is completely full of misinformation. Some of it is just plain wrong, some even outright dangerous. You won’t find any of that here. Just proven, evidence-backed approaches you can adapt for yourself. Let’s get to it. Key takeaways Before we get into it, here are some of the key takeaways around building lean muscle: Building lean muscle means gaining muscle while keeping fat gain to a minimum. The goal is controlled, sustainable progress rather than simply gaining weight quickly. Resistance training is the main driver of muscle growth. To keep progressing, your training should include progressive overload, enough volume, good technique and the right level of intensity. Nutrition provides the raw materials for muscle repair and growth. Most people need enough calories, consistent protein intake, carbohydrates to support training and healthy fats for overall wellbeing. Recovery is where muscle growth actually happens. Sleep, rest days, deloads and stress management all play an important role in helping your body adapt. Your starting point matters. Someone who struggles to gain weight may need a different training and nutrition approach from someone who gains weight easily. Supplements can support the process, but they do not replace the basics. Protein powder, creatine, caffeine and multivitamins are most useful when training, nutrition and recovery are already in place. Building lean muscle takes time. You may feel stronger within a few weeks, but visible changes usually become clearer over 8–12 weeks, with more meaningful progress over several months. The best plan is the one you can follow consistently. Muscle growth is built through repeated habits, not short bursts of perfection. What does “lean muscle” actually mean? Technically, all muscle is lean tissue. When people talk about building “lean muscle”, they usually mean gaining muscle while keeping fat gain to a minimum. That distinction is more important than you might realise because building muscle requires energy. It’s a bodily process that requires fuel as well as the right building blocks. A factory can’t produce things without power or raw materials, and your body is the same. For most people, gaining muscle is easier when you’re eating enough food to support training performance, recovery and growth. But that doesn’t mean you need to force-feed yourself or chase scale weight at any cost. A better goal is to build muscle in a controlled, sustainable way. For some, that might mean gaining weight slowly while keeping body fat in check. For others, it might mean improving muscle tone and strength while maintaining a similar body weight. Beginners, or people returning after time away from training, may even be able to build muscle and lose fat at the same time. The first thing you’ll need to do is understand where you’re starting from. A lean, naturally active person who struggles to gain weight will need a different strategy from someone whose main goal is to build muscle while reducing body fat. The principles are similar, but the application changes. The foundations of building lean muscle There is no magic workout, diet plan or supplement that builds lean muscle on its own. Muscle growth is the result of a combination of:  Training stimulus that gives your body a reason to adapt Nutrition to provide the raw materials we spoke about earlier Recovery creates the environment where adaptation can happen Consistency ties it all together. That last point matters more than most people realise. In fact, I can’t stress enough just how crucial it is. You can run the best training programme in the world, but if you only follow it for three weeks before changing everything, you’ll never know whether it worked. Muscle growth, especially quality muscle with minimal fat gain, is built over months and years, not a few intense sessions. How to train to build lean muscle Resistance training is the main driver of muscle growth because the human body is highly adaptive. Moving a lot of weight around regularly tells your body to make more of what’s powering that movement, muscle!  Nutrition and recovery support the process, but lifting provides the signal. At this point, you’ll also want to take the time to understand the difference between getting stronger and getting bigger.  Strength is primarily a nervous response and, though a bigger muscle is a potentially stronger one, the main adaptations that contribute to strength happen in the nervous system. Have you ever lifted a weight that really challenged you, or watched someone go for a heavy set, and noticed your muscles physically shaking? That’s your nervous system not responding quickly enough. Over time, as we practice and get used to heavier loads, those muscle shakes go away at lower weights because the nervous system is adapting to what’s being asked of it. So, what about muscle growth, or hypertrophy, as you’ll often hear it referred to? Well, strength training will definitely gain you some muscle too, and often that muscle will be quite lean too, but pure hypertrophy requires a slightly different approach. To break that down, we first need to understand what muscle growth is a response to. When we lift weights, we temporarily damage our muscles by causing microscopic tears to the fibres. As we recover, provided we provide the right nutrients, our bodies repair that damage and also make new muscle tissue. Doing this consistently over time in a continuous cycle of breaking down and rebuilding your muscles is what leads to net growth and yes, even a bit of strength gain too! Strength and hypertrophy training do crossover; they just have different priorities. The trick with hypertrophy is to find the sweet spot. Not stimulating your muscles enough (either through too little volume or not enough resistance) simply won’t yield results, whereas annihilating your body on a daily basis will lead to overtraining, injury and possibly even less muscle mass than you started with! The aim is not simply to exercise or burn calories. The aim is to create enough tension and progression for your muscles to adapt, whilst providing the right environment for them to recover effectively. Always remember, training is simply the stimulus. The results come outside of that. Those who prioritise good nutrition and recovery are the ones who win in the long run. With that being said, here are a few core concepts and commonly asked questions around training for muscle growth specifically: Progressive overload: the principle that matters most The concept of progressive overload is genuinely quite simple; it means gradually increasing the demands placed on your muscles over time. That might mean lifting more weight, performing more reps, adding sets, improving your technique, increasing your range of motion, slowing down the eccentric phase of a lift, or training closer to failure with better control. It does not mean maxing out every session. In fact, trying to go heavier every week without managing fatigue is one of the fastest ways to stall and a sure-fire way to get yourself injured. In my experience, this is where a lot of people go wrong. They either change their workouts too often to track progress, or they turn every session into a test of willpower. Good training sits somewhere in the middle. You need enough structure to measure improvement, but enough flexibility to account for real life, energy levels and recovery. If you are not getting stronger, adding reps, improving form or increasing total work over time, your body may not have enough reason to grow. Even if it is, you won’t be growing as effectively as you could. Ultimately, you should be challenging yourself. It’s how you improve, and, in this case, that improvement comes in the form of more muscle mass. How heavy should you lift? You do not need to train exclusively in one rep range to build lean muscle; In fact, I’d strongly discourage that.  A more practical approach is to use a blend of rep ranges but to consider how much work you’re doing at any one time. In general, higher rep ranges equate to more work because, though you’re reducing the weight, you’re lifting more in total.  For example, let’s say you can deadlift 100kg for a set of 5, but you can deadlift 60kg for a set of 12. In the set of 5, you lifted a total of 500kg, whereas in the set of 12 you lifted 720kg. That’s 220kg more! That means more work and, in general, more calories burnt. We’ll explore why your body type might make you consider this in more detail a bit later on. Different rep ranges 1-3: Lower rep sets, in the 1-3 range, are perfect for compound movements like the classic squat, bench press or deadlift. This tends to be the range powerlifters spend a lot of their time in. However, don’t underestimate the potential of low rep sets when it comes to muscle growth. The key is that it needs to be challenging. 3 reps of an easy weight won’t do anything, but 3 reps of a weight you’re struggling to move by the end can be a powerful growth signal. 4-6: In my honest opinion, this is the rep range that’s the holy grail for lean muscle growth. That’s because there are 2 different types of muscle hypertrophy: myofibrillar and sarcoplasmic, sometimes referred to as functional and non-functional. The full science behind these 2 terms is a bit beyond the scope of this article, but essentially  Myofibrillar (functional) hypertrophy refers to the growth of muscle via increases in its active contractile tissue. 4-6 rep sets of compound movements like the aforementioned squat, bench and deadlift are the perfect way to stimulate this because they cause mechanical damage to the muscle that, once repaired, results in more lean muscle tissue with less fluid retention. 6-12: This is the classic ‘hypertrophy range’ and it’s so commonly used by bodybuilders that it’s a bit of a cliché at this point. There’s plenty of reason behind that because it does work. At this rep range, most people can handle weights that provide a sufficient amount of challenge, but they’re handling them for long enough that their muscles spend enough time under tension to grow. Speak to an old school bodybuilder and you’ll probably hear them mention king TUT!  That’s because muscles don’t recognise weight or reps; they only recognise the amount of tension you place them under. Increasing that tension over time (progressive overload) is really the key to any muscle growth. It should be noted that, especially towards the higher end of this rep range, sarcoplasmic hypertrophy becomes more likely. This is also known as non-functional hypertrophy because it causes an expansion in the non-contractile elements of muscle tissue, like the sarcoplasmic reticulum, which are responsible for holding more glycogen and retaining more water. These are great if you want the pumped bodybuilder appearance but less so if your goal is lean gains. See why I said 4-6 reps is such an overlooked range for training? 12+: Whilst higher rep sets do have their place, there comes a time when they begin to feel more like cardio than a resistance exercise. That’s especially true once you start approaching 15-20 reps. Sure, there’s an argument for these, especially at the end of a workout as a finisher, but when you’re less fatigued you may find more benefit to going a little heavier,  The goal is not to find one perfect rep range. The goal is to train hard, use good technique and progress over time. RPE, RiR and why they’re important If you haven’t already, chances are you’ll come across these two terms before too long. They’re both great indicators as to how intense your training is and are arguably more important than the amount of weight you’re using. RPE: Stands for Rate of Perceived Exertion and is, quite literally, how hard it feels like you’re working. RPE applies to pretty much any fitness activity, not just weightlifting.  To judge RPE, you use a scale from 1 to 10, where 1 feels like you’re hardly working at all and 10 is an all-out maximum effort. For muscle growth, you should be working at an RPE of between 7 and 9. This provides enough training stimulus in each set without causing excessive fatigue to your nervous system, meaning you can still achieve a good amount of volume consistently. RiR: This means Reps in Reserve and it’s closely related to RPE. RiR relates to the number of repetitions you have left with good form before muscle failure.  To ensure you’re training to grow, it’s best to leave about 1-3 reps in reserve during the majority of your sets. Training to complete failure every set causes excessive fatigue, especially if you’re not an experienced lifter. Getting close but not quite hitting full failure means you can recover effectively between sets and keep training. Still, on your last set there’s nothing wrong with leaving nothing in reserve! Compound lifts vs isolation exercises A strong lean muscle-building programme should include both compound and isolation exercises. Compound lifts use several joints and muscle groups at once. Squats, deadlifts, presses, rows, pull-ups and lunges are all good examples. These movements are efficient, measurable and excellent for building overall strength and muscle mass. Isolation exercises target specific muscles more directly. Curls, triceps extensions, lateral raises, hamstring curls, leg extensions and calf raises all have their place. Isolation movements are great at the end of a workout to fully fatigue a muscle group or alternatively, you could try one at the start if you wanted to work a particular muscle harder during your compounds. This is known as pre-exhaustion and is a great way to add some variety to your training! There is sometimes a tendency to treat isolation work as less important or less serious, but that misses the point. If you want balanced development, some muscles will need more direct work than they get from compound lifts alone. Side delts, calves, hamstrings, arms and rear delts are common examples. The best hypertrophy programmes combine big lifts that give you a strong foundation with accessory work that fills in the gaps. How often should you train to build lean muscle? Like with so much else in the fitness industry, the honest answer here is that it depends. Most people can build lean muscle with three to five well-structured sessions per week. That really is a sweeping generalisation though and you have to experiment to find what works best for your body and lifestyle.  Three sessions can work well for beginners, busy professionals, or people who also run, cycle, play sport or attend gym classes. Four sessions is often a sweet spot for intermediate lifters because it allows enough volume without dominating the week. Five sessions can work well for more experienced lifters, provided recovery is managed properly. Advanced trainees might even find themselves doing six or even seven sessions a week but at this point recovery becomes an essential consideration, as does the intensity level of each workout. What matters most is not the number of sessions on paper, but the quality of the work you can repeat. A three-day full-body plan can be far more effective than a five-day split that you only follow occasionally. Equally, a more advanced lifter may need additional volume and frequency to keep progressing. My honest advice here is try a few different styles and frequencies of training. If you’ve been lifting for a while, then ask yourself what you enjoy the most. Be honest with yourself about what you can stick to consistently and programme from there. A good starting point is to train each major muscle group twice per week where possible, then adjust based on progress, soreness, recovery and schedule. Above all else, remember that something is better than nothing. For optimal results you should be challenging yourself and aiming to progress over time. However, just showing up is better than nothing and everyone starts somewhere! How much volume do you need? Training volume usually refers to the amount of work you do, often measured as sets per muscle group per week. Most of the research into training for lean muscle growth generally supports a relationship between training volume and hypertrophy. Higher weekly set volumes often produce greater muscle growth up to a point. One meta-analysis found a graded dose-response relationship between weekly resistance training volume and increases in muscle mass, although individual recovery and training status still matter. In practical terms, the majority of people do well with 10–20 challenging sets per muscle group per week, although beginners may grow with less and more experienced lifters may need to fine-tune from there. The important word is “challenging”. Ten hard, well-executed sets are not the same as ten easy sets that never get close to failure. Equally, more volume is not always better. If your performance is dropping, your joints feel irritated, soreness lasts for days, and motivation is falling, you may be doing more than you can recover from. More training only helps if you can adapt to it. Nutrition for Lean Muscle Growth Training gives your body the signal to grow, but nutrition gives it the support. If you want to build lean muscle, your diet needs to help you train hard, recover well and provide enough protein and energy for muscle repair. Do you need a calorie surplus? To gain muscle as efficiently as possible, it’s generally advisable to eat in a slight calorie surplus. That means consuming a little more energy than your body burns. The size of that surplus matters, especially if lean muscle gains are the goal. A large surplus might add up to more scale weight more quickly, but much of that extra weight may be fat. A smaller, controlled surplus is usually better for building lean muscle because it supports performance and recovery without excessive fat gain. Start with a 200-300 calorie surplus and go from there. Pay attention to the scales, what you see in the mirror and, of course, your performance. From here, make small, gradual changes until you find your sweet spot. The above information does not mean everyone who wants to build muscle needs to bulk immediately. Beginners, people returning after a break, and those with higher body fat levels may be able to build muscle at maintenance calories or even in a modest deficit. More experienced lifters who are already lean will usually need a more deliberate surplus to make noticeable progress. If your body fat percentage is already quite high, it’s advisable to lose some fat first. The human body builds muscle more effectively when it’s leaner and not carrying around excess weight. This is where context is important. If someone is naturally slim and struggles to gain weight, they probably need to eat more than they think. If someone gains fat easily, they may need a more cautious approach. Protein is the key Protein is essential for building lean muscle because it provides amino acids, which your body uses to repair and build muscle tissue. The International Society of Sports Nutrition states that an overall daily protein intake of 1.4–2.0g per kg of body weight per day is sufficient for most exercising individuals, with higher intakes potentially useful in certain situations, such as dieting phases or more demanding training blocks. In practice, most people aiming to build lean muscle will sit somewhere around 1.6–2.2g per kg of body weight per day. For an 80kg person, that would be roughly 128–176g of protein per day. Good sources include lean meat, fish, eggs, Greek yoghurt, cottage cheese, tofu, tempeh, beans, lentils and high-quality protein powders. The exact mix will depend on your dietary preferences, digestion, budget and lifestyle. For a bit of help here, check out our article on the best foods for muscle growth, where we break down what to eat and why. The most important factor when it comes to muscle growth is total protein intake. Meal timing can help, but it matters less than consistently eating enough protein across the day. The best results are achieved by those who track what they eat and follow a proper nutrition plan. However, if this feels intimidating, or if life gets in the way sometimes, just start out by actively trying to eat a bit more protein. You’ll be surprised how far this can carry you, especially if you’re new to training. Carbohydrates: fuel for better training Carbohydrates often get unfairly blamed when people are trying to stay lean, but if your goal is to build muscle, carbs shouldn’t be overlooked. Carbohydrates help fuel resistance training, support performance, and replenish muscle glycogen. If you are training hard but not eating enough carbs, you may find your sessions feel flat, your lifts stall, and your recovery suffers. You might also find it harder to get the pump that so many bodybuilders obsess over. That does not mean you need to eat huge amounts of sugar or abandon any structure. It simply means carbohydrates should not be feared. Oats, rice, potatoes, fruit, pasta and even wholegrain bread are all great examples and can be used to fuel your training. If your training is poor and your carb intake is very low, increasing carbohydrates around your sessions may be one of the simplest ways to improve your sessions. Fats – don’t overlook them! Dietary fats support general health, hormone production and the absorption of fat-soluble vitamins. Sources such as olive oil, avocado, nuts, seeds, oily fish and whole eggs can all form part of a healthy diet. Fats are also calorie-dense, which can be useful for people who struggle to gain weight. However, that same calorie density means portions matter, particularly if you gain fat easily or are trying to maintain a leaner body composition while building muscle. Remember, one gram of fat contains 9 calories, whereas a gram of carbohydrate or protein contains only 4 calories.  A balanced lean muscle diet does not need to be low-fat or high-fat. It needs to provide enough overall energy, enough protein and enough carbohydrates to support training. Meal timing: useful, but not magic Meal timing is worth thinking about, but it should not distract from the basics. For most people, spreading their food intake across 3 to 5 meals per day is a sensible approach. It makes protein targets easier to hit and gives your body regular opportunities to support muscle protein synthesis. The ISSN notes that per-meal protein recommendations are often around 0.25g per kg of body weight, or roughly 20–40g of high-quality protein, depending on the person and context. Before training, a meal containing protein and carbohydrates can help support performance. After training, another protein-rich meal within a few hours is a useful habit, especially if you train hard or have another session soon. You do not need to obsess over a tiny “anabolic window”. That concept has long since been disproven. What you do need to do is eat enough, often enough, to support the work you are asking your body to do. Supplements that can support lean muscle growth Supplements do not replace training, nutrition or recovery. They work best when the foundations are already in place. That said, the right supplement stack can make gaining lean muscle easier, especially for people with busy schedules or higher protein needs.  Protein powder Protein powder is not magic. It is simply a convenient way to increase protein intake. It can be particularly useful if you struggle to hit your target through food alone, train early in the morning, need a quick post-workout option, or want a protein-rich snack that fits around a busy day. The best protein powder is one you digest well, enjoy drinking and can use consistently. Look at the amino acid profile too and ensure it’s of high quality. If you’re looking for a high quality protein with a delicious flavour from a brand you can rely on, check out our range of science backed protein powders. Creatine Creatine monohydrate is one of the most widely researched sports supplements you can buy. The ISSN position stand notes that creatine monohydrate can help increase muscle creatine stores, support high-intensity exercise capacity and improve training adaptations over time. A common maintenance dose is 3–5g per day, although some people use a short loading phase before moving to a maintenance dose.  Timing matters less than consistency. Taking creatine daily is far more important than worrying about whether it is pre- or post-workout. Caffeine and pre-workout Caffeine can support focus, alertness and training performance, particularly when you are tired or training early. The trade-off is sleep. If caffeine is too late in the day and affects your sleep, it may eventually undermine the very recovery you need for muscle growth. It’s easy to get caught up chasing a higher dose of caffeine or loading up with stimulants before every workout, but the truth is that these can increase your body’s stress levels and negatively impact both your recovery and your mental state. For many people, the best pre-workout strategy is not just finding something stronger, but finding something that improves training without damaging recovery. If you’re particularly sensitive to caffeine, you can find plenty of stimulant-free pre-workouts that help improve your workouts without the nasty side effects. Multivitamins Training hard places stress on your body in several ways. One of the most overlooked is that it depletes your micronutrient levels. Whilst protein, carbs and fats provide you the fuel for training and recovery, vitamins and minerals help regulate many of your bodily processes and contribute to your overall health. When demands are higher, a multivitamin supplement can be invaluable. They’re relatively inexpensive and help top up your levels quickly. I thoroughly recommend adding one to your supplement stack. Make sure to do your research when considering any supplement and that it genuinely has a place in your routine. At Innermost, we developed our range because we know how many poor-quality supplements there are out there that often do more harm than good or are simply a waste of money. Our range is backed by science and only uses the highest quality ingredients in the quantities specified so you know exactly what you’re getting and why it works. Recovery: where muscle growth actually happens One of the biggest mistakes people make when trying to build lean muscle is assuming that more training always means more progress. Training just creates the stimulus. It’s how you recover that determines your results. If you are under-recovered, your performance drops, your motivation dips and your risk of injury increases. You may still be “working hard”, but you are no longer creating the best environment for growth. Sleep and muscle growth Sleep affects training performance, appetite, mood, recovery and motivation. In fact, sleep affects just about everything! So it won’t surprise you to know that getting enough sleep is one of, if not the most important things you can do to maximise your muscle gain. The general guidance for most adults is to get around 8 hours of sleep per night. In real life, we all know that’s not always possible. Work, family, stress and travel all get in the way. What’s really key is to make sure you get good quality sleep. Try to wind down a bit before bed, minimise your screen time and keep the temperature a bit cooler. All of these things contribute to better sleep, which means better recovery and better results. As Arnold Schwarzenegger once said ‘sleep faster!’. If 8 hours is a challenge, aim for 6 but make those 6 hours good quality. Better sleep will not only help your body recover. It can also improve decision-making, hunger regulation and the consistency of your training. Rest days are essential Rest days are not wasted days. They’re opportunities to recover better! A good rest day might include walking, mobility work, gentle stretching or simply taking a full break from structured training. What matters is that the rest day supports your next session rather than becoming another hidden workout. This is something a lot of committed gym-goers struggle with. When you care about training, it can feel counterproductive to do less. But recovery is not the opposite of progress. It is part of the process that allows progress to happen. Deloads A deload is a planned reduction in training volume, intensity or both. You might need one if your performance has dropped for several sessions, your joints feel beaten up, soreness is lingering, motivation has fallen sharply or every workout feels harder than it should. Deloads are particularly useful for intermediate and advanced lifters who train hard enough to accumulate fatigue. They are not a sign that your programme has failed. They are a way of managing training stress so you can keep progressing over the long term. Incorporating a deloading period regularly is effectively a way of hitting the reset button. It keeps you in good condition and allows you to recover from that accumulated fatigue while still working on technique and form.  Stress and muscle growth Stress is not just emotional. It is physiological. Hard training, poor sleep, dieting, work pressure, illness, travel and life stress all contribute to your total recovery load. Your body does not separate “gym stress” and “life stress” as neatly as you might like. If life is particularly demanding, you may need to adjust your training temporarily. That could mean reducing volume, maintaining strength, walking more, eating consistently and prioritising sleep until things settle. The goal is not to train perfectly in a vacuum. The goal is to build a plan that works in real life. As we’ve already discussed, the best training plan is one you can stick to consistently, and that consistency comes from working around your daily life. Should your body type affect how you build lean muscle This is an interesting question and one that needs its own article to answer fully. Well, it really needs 3 articles! That’s because of something you may have heard of: The somatotype theory. Developed in the 1940’s by psychologist William H. Sheldon, the somatotype theory was intended to correlate physical body types with personality traits. However, it also details 3 fundamental body types which you may be familiar with: the ectomorph, endomorph and mesomorph. In simple terms, these are described as follows: An ectomorph is naturally slimmer and may struggle to gain weight. A mesomorph is naturally more muscular or athletic. An endomorph gains weight more easily and may struggle to stay lean. The science behind somatotypes is debated, and it would be too simplistic to say your body type determines your training plan. Most people do not fit neatly into one category, and your results are influenced by genetics, appetite, lifestyle, training history, sleep, stress, age and activity levels. For this reason, the somatotype theory has been largely disproven, though the idea can still be useful as a coaching shorthand. Not because you are fixed as one “type”, but because your starting point should influence your approach. The ectomorph (if you struggle to gain weight or muscle) If you are naturally slim, highly active, have a smaller appetite or struggle to gain weight, you probably lean more towards the ectomorph body type. It’s likely your main challenge is often not finding a harder workout. It‘s eating and recovering enough to grow. Your training should focus on progressive strength work, good technique and enough volume to stimulate growth without burying your recovery. Heavy compound lifts should be your core focus, supported by carefully chosen accessory work and sensible rest periods. Training as an ectomorph is all about efficiency and getting the most bang for your buck. Your faster metabolism is likely to work against you when you need a calorie surplus to grow effectively. Therefore, remember the concept of work we spoke about earlier and get the most stimulus you can for the least work. In reality that means leaning more into strength training, with lower rep sets and less volume. Too many classes, too much cardio, too many junk sets and not enough food can leave you constantly busy but not actually growing. Your nutrition as an ectomorph should focus on a consistent calorie surplus. Calorie-dense foods such as oats, rice, pasta, olive oil, nut butter, dried fruit, full-fat yoghurt and smoothies all help. If your appetite is low, liquid calories can be a potential way to increase your intake. The endomorph (if you gain weight easily) If you gain weight easily or have a history of struggling to lose fat, chances are you have an endomorphic body. As an endomorph, building lean muscle may require a more controlled approach. That doesn’t mean you need to do anything drastic like avoiding food, cutting carbs aggressively or turning every workout into a calorie-burning punishment. What it does mean is you’ll need to be more careful with your calories and the choices you make nutritionally. Lifting should still be the foundation and there’s some good news here. Endomorphs tend to have slightly wider hips and shorter limbs in relation to their torso. That means they’re set up perfectly for weightlifting and their levers handle big compound lifts much more easily. Whereas the ectomorph’s longer limbs mean their levers work against them when attempting movements like the deadlift, the endomorph is naturally suited to this. Training for muscle growth as an endomorph should consider your both your advantages and the things working against you. Since you hold weight easily, focus on that myofibrillar hypertrophy approach we mentioned earlier (which is optimal for lean muscle anyway) during your compound lifts. Then, up the workload with some higher rep isolation movements. You may also benefit from slightly higher overall training volume, conditioning work and a consistent step target to keep your conditioning stays in check. From a nutrition perspective, you may not need a large surplus. Depending on your starting point, you may build muscle at maintenance, in a small surplus or even in a slight deficit. Keep protein intake as your primary focus regardless, and place carbohydrates around training to support performance. Endomorphs might feel hard done by as their natural tendency is towards a less athletic physique, but if they take the right approach they actually get the best of both worlds: they can gain muscle much easier than an ectomorph and get stronger more effectively than a mesomorph. So, if this sounds like you, don’t worry! You need a more considered approach than the others, but your potential is just as great. The mesomorph (if you build muscle relatively easily) The mesomorph is the body type everyone wishes they had. Tight waist, wide shoulders and they only seem to need to look at a barbell to gain muscle, right? Well, not quite. Yes, the mesomorph tends to gain muscle more easily than other body types, but they still need a considered approach that considers their strengths and limitations. Training should focus on the classic hypertrophy range of 6-12 rep sets, with a moderate amount of volume. Mesomorphs can still get very strong, but their levers aren’t quite as good as those of the endomorph, so focusing more on isolating muscle groups after your compounds may provide better results. Even if you respond well to training, you still need recovery. Good genetics do not remove the need for sleep, rest days and sensible programming. Your starting point matters more than the label Rather than asking, “Am I an ectomorph, mesomorph or endomorph?”, it’s more useful to ask better questions. Remember, the somatotype theory has been largely disproven, and we’re all somewhat a combination of all 3 anyway. Everyone is unique and there’s no one size fits all approach. I know that’s cliché to say, but it really is true. Instead, try asking yourself things like: Do you struggle to gain weight? Do you gain fat easily? Is your appetite high or low? Are you active outside the gym? Are you recovering well? Are you getting stronger over time? Is your current plan sustainable? Your body type does not define your results. It simply gives you clues about the direction you may need to take and what may be best to focus on. The psychology of building lean muscle The mental aspect of building lean muscle is often overlooked, but it can be the difference between a plan that works for six weeks and a lifestyle that works for years. Mindset is everything in fitness, especially when you have physique goals. How many times have you dreaded a session but enjoyed it once you got there? If you’ve never been in a gym before because you’re intimidated, what is it that’s really making you feel that way? In both those cases, what’s happening is your mind becoming the enemy. To truly succeed and achieve your goals, you need to tame that and get your mentality right. Because when things get really hard (and sometimes they will!), that’s what keeps you going. Here are a few things you’ll want to think about: Patience matters Muscle growth is slow. There’s no getting around it so I’ll just be straight with you. Real muscle growth takes years, not days. Years of consistency, hard graft and finding what works for you. That can be frustrating, especially when social media makes dramatic transformations look normal. I’m not saying you can’t get great results quickly because you can, but the reality is it’ll probably take a lot longer than you’re hoping. We all seem to want everything right now, but the true reward isn’t actually how you look at the end, it’s the journey you took to get there and how it changes you as a person. The most impressive physiques are built through long periods of consistent training, eating and recovery. If you expect visible changes every week, you may end up constantly changing your plan. If you understand that progress takes time, you are more likely to stick with the process long enough for it to work. So knuckle down and be patient, you will get there in time! Confidence comes from repetition Many people think they need confidence before they can train properly. In truth, you’ll never get that confidence unless you just go for it. The first few weeks in the gym may feel awkward. You may not know where everything is. You may worry people are watching. But the more you show up, the more normal it becomes. Confidence is built through action and repetition. Avoid the comparison trap Your progress will not look exactly like someone else’s. Why? Because you’re not that person and you never will be, nor will they be you. Training age, genetics, sleep, stress, nutrition, injury history, hormones and lifestyle all affect results. Someone else’s transformation may be inspiring, but it should not become the measure of your own worth. The better comparison is usually with your previous self. Are you stronger than you were three months ago? Are you more consistent? Are you recovering better? Are you making better choices more often? That’s where sustainable progress comes from. How long does it take to build lean muscle? So, how long to build lean muscle in a way that you can actually notice? The honest answer is (again!) that it depends. Your rate of muscle gain will be influenced by your training experience, genetics, nutrition, sleep, consistency, age, sex, stress levels and starting body composition. However, there are some realistic expectations you can have. The first 4 weeks In the first month, you’ll almost certainly start getting stronger, feeling more confident and more connected to your training routine. Some early strength gains come from improved coordination, better technique and nervous system adaptation rather than significant new muscle tissue. That doesn’t mean they’re any less valuable. They’re part of the foundation and mean you can train harder! I always advise new gym trainees to focus on their strength gains, at least at first. They’re much easier to measure and happen quicker, so you’ll be much more likely to stay motivated that way. 8–12 weeks After 8–12 weeks of consistent training, early visual changes will begin to take place. You may see better muscle tone, improved posture, stronger lifts and more confidence in the gym. If you’re optimising your nutrition and recovery, this is often where the first meaningful signs of a change in body composition appear. 3–6 months Over three to six months, progress becomes more noticeable. This is where consistent training, protein intake, sleep and progressive overload begin to compound. Depending on the goal you’re training for, you’ll start to see clearer changes in shape, strength and performance. For intermediate lifters, this is often a more realistic timeframe for visible progress. Once you are past the beginner stage, muscle growth slows, requiring more patience and careful planning. 12 months and beyond A year of consistent training can completely change how someone looks, feels and performs. That does not mean every week will be perfect. It means the overall trend is consistent enough to move you forward. A year of mostly good training will always beat a few weeks of perfection followed by months of inconsistency. Common mistakes that stop people building lean muscle Most muscle-building mistakes come from either doing too little of the important things or doing too much of the wrong things. Nutrition Not eating enough is one of the most common issues, especially for people who want to stay lean. If your weight is not moving, your lifts are stalling, and you feel flat in the gym, you may simply not be giving your body enough energy to grow. As humans, we seem to have been conditioned to feel that more food and more calories are always bad. It most definitely isn’t, and more calories, especially from whole or clean sources, will improve everything from your gains to your performance. Related to this, not eating enough protein is another obvious but important barrier. Protein is not the only nutrient that matters, but it is essential for muscle repair and growth. Remember, you can’t build a house with no bricks and a factory can’t produce things without materials, so how can you expect to gain muscle without protein? Programme hopping Programme hopping is another major problem. If you change your plan every two weeks, you make it almost impossible to track progress. You do not need a new workout every Monday. You need a good plan performed consistently for long enough to judge whether it is working. On the subject of this, track your workouts just as you’d track your food! Progressive overload is hard to apply based on guesswork and memory alone. If you keep a log of what you lifted when, not only can you plan your next session more easily, you can also look back and see how much you’ve improved over time! Training intensity Chasing soreness can also be misleading. A good workout may make you sore, but soreness is not the goal. Progress is measured through better performance, improved technique, appropriate effort and visible adaptation over time. You should be training with intensity, but not so much that you destroy your nervous system, accumulate too much fatigue and get injured. Get in, provide that training stimulus, enjoy your workout, then get out and recover properly. At the other end of the scale, some people train too far from failure. If every set feels easy and you always stop long before the muscle is challenged, you’re almost certainly not creating enough stimulus to grow. Whilst pain and soreness are rarely a reliable sign that your training is working, you’ll need to accept that training for muscle growth may involve some degree of discomfort. The goal is to challenge yourself, and challenge isn’t supposed to be comfortable! Overreliance on supplements Finally, many people over-rely on supplements. There’s no magic pill or powder that’s a substitute for hard work and the clue is in the name. A supplement should do just that: supplement your diet to help you get more of something, such as protein or vitamins.  Protein powder, creatine and other products can support your plan, but they cannot replace training, nutrition and recovery. Get the basics right first, then see your supplement stack as the cherry on top of a hugely multifaceted cake! Remember to make sure any supplements you do use are high quality! Building lean muscle is simple, but not easy Learning how to build lean muscle doesn’t require a perfect routine, an extreme diet or a complicated supplement stack. It requires a clear understanding of the basics and the patience to apply them consistently. Train hard enough to give your body a reason to adapt. Eat enough protein and calories to support growth. Recover properly. Adjust your approach based on your body, lifestyle and goals. Then give the process time. Lean muscle is not built by doing everything perfectly for a few days. It is built by doing the important things well, again and again, until they become part of who you are.
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Creatine for women

Creatine For Women: What Is It And Proven Benefits

The word ‘creatine’ might conjure up images of gym bros, but don’t fall into the trap of thinking it’s just for men. Creatine is one of the most widely researched supplements in the nutrition game, and one which can offer a host of benefits to many people.  Let’s dig into the topic of creatine for women – how it works, proven benefits, how it differs for women vs men, and how to start working it into your routine. What is creatine? To put it simply, creatine is a mineral our bodies naturally produce which helps to create Adenosine Triphosphate (ATP) – a very important energy-carrying molecule.  It has been extensively researched for its ability to help increase performance in high intensity exercise1, potentially leading to greater training results.  You can find out more in our complete guide to creatine.  Creatine for women: why interest is growing There are a lot of misconceptions around creatine – maybe you’ve heard it’s for ‘bulking’ or that it causes undesirable water retention. Either way, there have definitely been some ideas floating around which could understandably have put people off working it into their nutrition regime.  In reality, creatine can support performance, strength and recovery without changing your body composition in the way some might assume. It can be a great tool for not only strength training but also HIIT and functional fitness, as well as overall health and even ageing!1  With all this in mind and more research coming out all the time, it’s no surprise that interest is growing amongst women when it comes to making use of creatine.  Creatine for women vs men: is there a difference? Creatine works in the same biological way for both men and women, but there are some differences in terms of the results or impacts you may see.  In general, women tend to have significantly lower baseline creatine stores than men2, meaning creatine supplementation can be potentially even more beneficial for them. That being said, nutritional requirements and impacts can vary hugely based on each person’s individual hormone concentration, especially during different phases of the menstrual cycle3 – so results can differ. The benefits of creatine for women  Improved strength and performance Creatine helps regenerate and produce ATP4, which allows for better performance in short bursts of intense activity. As such, it can be a very valuable tool for supporting progressive overload in strength training, allowing you to lift heavier and see greater results from your workouts. Support for lean muscle and body composition Combing creatine supplementation with resistance training is a widely recognised method for increasing lean muscle mass5, which can make a significant difference to your overall body composition. One of the common misconceptions of creatine we spoke about earlier is water retention and subsequent weight gain. Whilst the water retention point isn’t untrue, the water is stored inside the muscle cells rather than under the skin6, which actually makes your muscles appear larger and more defined.  You could typically see an initial weight ‘gain’ when starting with creatine due to this, but this usually stabilises after a few weeks.  Cognitive and mental benefits Aside from the huge physical benefits, creatine can actually offer a helping hand when it comes to cognition and mood, too.  Some research has shown creatine has indicated positive effects by restoring brain energy levels, and it may even be more effective for females2. Other studies have even found evidence that creatine use can improve short term memory, reasoning and intelligence7.  Hormonal and life stage support The evidence is still emerging on this topic, but there are a host of potential creatine benefits for women when it comes to hormonal and life stage support. For example, it is suggested that post-menopausal females can see benefits in terms of skeletal muscle size and function when supplementing creatine, as well as favourable effects on bones themselves.  With hormone-related changes influencing the way creatine is produced in the body, supplementation can be particularly important during your period, as well as during and after pregnancy or menopause2.  Side effects of creatine for women When adding any new supplement into your regime, considering any possible side effects is a common part of the process. Thankfully, creatine side effects for women are very minimal!  We’ve discussed water retention already, but this can sometimes lead to a 1-2kg initial weight gain which will usually stabilise in a few weeks – and your extra-hydrated muscles can actually perform even better as a result.  The other commonly discussed side effect is gastrointestinal distress (stomach cramps, nausea etc). This is typically only an issue if you’re taking very high doses of more than 10g at any one time, so stick to the product’s recommended servings and you should be in the clear.  Overall, creatine is a safe supplement to take when used within regular dosing guidelines1.  How to start using creatine As with any new supplement you’re interested in taking advantage of, the best way to start is by making it as simple as possible to fit into your regular routine.  A typical daily dose of creatine sits between 3-5g, so look for a product which can give you that in an easy-to-use form. For example, Innermost’s The Power Booster contains 60x 5g servings – the perfect amount for a full eight week cycle if consuming daily. Just mix a serving with water or juice, or even throw it into a protein shake and you’re all set for the day. That’s not the only way to have creatine, though. Innermost’s The Strong Protein is a super powerful protein blend with 34g protein and 3g of creatine in every serving – giving you everything you need for a properly fuelled, powerful workout.   So, it’s a very effective supplement and it’s very easy to take. What’s not to love? Creatine for women – easy and effective Creatine is well-researched, easy to use and it can be super effective. If you’re interested in improving your performance, recovery and strength, it’s almost a no-brainer. Make it a part of your daily wellness routine, stay consistent with it and see the results - we think you’ll like them.  References Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049. Click here.   Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865. Click here.  Wohlgemuth KJ, Arieta LR, Brewer GJ, Hoselton AL, Gould LM, Smith-Ryan AE. Sex differences and considerations for female specific nutritional strategies: a narrative review. J Int Soc Sports Nutr. 2021 Apr 1;18(1):27. doi: 10.1186/s12970-021-00422-8. PMID: 33794937; PMCID: PMC8015182. Click here.  Saito S, Cao DY, Okuno A, Li X, Peng Z, Kelel M, Tsuji NM. Creatine supplementation enhances immunological function of neutrophils by increasing cellular adenosine triphosphate. Biosci Microbiota Food Health. 2022;41(4):185-194. doi: 10.12938/bmfh.2022-018. Epub 2022 Jun 17. PMID: 36258765; PMCID: PMC9533032. Click here.  Mohammad Ali Izadi, Farhad Daryanoosh, The effect of creatine supplementation on muscle protein synthesis in athletes: A review. Nutrition Clinique et Métabolisme,Volume 39, Issue 4, 2025, Pages 273-281, ISSN 0985-0562. Click here.  Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. J Athl Train. 2003 Mar;38(1):44-50. PMID: 12937471; PMCID: PMC155510. Click here.  Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191. Click here.
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I've Been Taking Creatine Every Day For Six Years

I've Been Taking Creatine Every Day For Six Years

Something happens in March. The people who started strong in January, the ones with the new routine, the new kit, the renewed sense of purpose, are now splitting into two groups. The ones who've lost momentum. And the ones asking sharper questions. Not "what should I take?" but "what actually works?" Creatine keeps coming up. And every time it does, I notice the same pattern: people either swear by it without really understanding why, or they assume it's something bodybuilders use and leave it alone.I've been taking it every single day for six years. So let me tell you what I actually know. Why I started I didn't start taking creatine for the reasons most people assume. I wasn't trying to get bigger. I was training consistently, eating well, and hitting a wall. That frustrating place where effort stops translating into progress. A friend with a sports science background told me creatine was the most researched supplement in existence. More peer-reviewed studies than almost anything else on the market. That got my attention. So I started. And I kept going. What I noticed The first week, nothing dramatic. But over the following three to four weeks, something shifted. I could push a little harder. An extra rep. Slightly more on the bar. Training sessions that didn't end in the usual flat feeling of having nothing left. Those are marginal gains. They don't feel significant in the moment. But they compound. Over months, they're the difference between a plateau and real, measurable progression. The one time I stopped, about two years in, during a stretch of heavy travel where I got lazy about it, I felt the absence more than I expected. Not immediately. But within a few weeks, training felt duller. Less sharp. I put it back in and haven't looked back since. I also noticed something I hadn't anticipated: my thinking felt clearer on the days I trained hard. I assumed it was the exercise. I later learned creatine may have had something to do with that too. What creatine actually does Most people think of creatine as a muscle supplement. That's not quite right. What creatine does is help your body regenerate ATP, adenosine triphosphate, more efficiently. ATP is your cells' primary energy currency. It's what your muscles burn during intense effort. But it's also what your brain runs on. Here's the mechanism: during high-intensity exercise, your body depletes ATP rapidly. Creatine stored in muscle tissue, in the form of phosphocreatine, allows you to replenish that ATP faster. That's why creatine consistently improves performance in short, explosive efforts: weightlifting, sprinting, high-intensity intervals. But the same ATP recycling process happens in the brain. A growing body of research suggests creatine may support cognitive performance, particularly under conditions of stress or sleep deprivation. A 2021 study published in Scientific Reports found meaningful improvements in memory and cognitive function following supplementation. It's not a nootropic in the trending sense of the word. But the evidence is real, and it applies to more people than the gym crowd. The effective dose is well established: 3 to 5 grams per day, taken consistently. No loading phase required. No cycling. Just daily consistency, and that's where most people go wrong. What the industry does instead Creatine monohydrate has been around for decades. That's a problem for brands that need something new to sell. So new formats appear. Creatine HCL. Buffered creatine. Kre-Alkalyn. Creatine ethyl ester. Creatine gummies. Each one marketed as superior: faster absorbing, more bioavailable, easier on the stomach. The evidence doesn't support it. Multiple head-to-head comparisons, including a widely cited review in the Journal of the International Society of Sports Nutrition, found no meaningful performance advantage for alternative creatine forms over monohydrate. In some cases, the alternatives perform worse per gram of active compound. In the case of creatine gummies, several brands including some very large ones have been shown not to contain the creatine concentrations they claim on the label. What you actually want is simple: a clinically relevant dose of creatine monohydrate, taken every day. That's it. What I use The Power Booster is 100% pure creatine monohydrate, nothing added, nothing unnecessary. Five grams per serving, which sits right at the evidence-supported daily dose. It's not complicated because it doesn't need to be. The science on creatine monohydrate is already settled. The job is just to take it consistently. (If you have a friend still on the fence about creatine, forward this their way. It's one of those rare supplements where the evidence is clear enough to just recommend without caveats.)
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Muscle: The New Longevity Biomarker

Muscle: The New Longevity Biomarker

A few years ago, muscle meant one thing - Aesthetics. Size. Definition. Abs in good lighting. But that framing is outdated. Today, muscle is being discussed in medical literature as something very different. Not vanity. Not ego. Not “gym culture.” Muscle is increasingly viewed as a longevity biomarker. And for those of us in our 30s and 40s who still train, still work hard, still want to feel capable as life gets busier, that matters. Because this isn’t about looking 22. It’s about moving well at 32, 42 or 52.   Muscle Is Metabolic Infrastructure Skeletal muscle is not just tissue that contracts. It is one of the body’s primary metabolic organs. It is the largest site of glucose disposal. It plays a critical role in insulin sensitivity. It acts as a reservoir of amino acids during stress. It influences inflammation, hormone balance, and even immune resilience. Multiple large cohort studies have shown that higher lean mass is associated with lower all-cause mortality. Loss of muscle with age, known as sarcopenia, predicts frailty, falls, metabolic dysfunction, and loss of independence. That’s not fitness industry hype. That’s epidemiology. At 22, muscle is impressive. At 42, muscle is protective. That shift in perspective changes everything.   The Reality of Ageing Physiology From our mid-30s onward, muscle protein synthesis becomes less responsive. We need a slightly stronger signal to stimulate growth and repair. Recovery slows. Sleep becomes lighter. Stress has a bigger physiological cost. None of this is dramatic. It is gradual. But gradual decline is still decline. Based on our customer surveys that you kindly complete from time to time, we see that many of us do not train because we’re insecure. We train because we want to stay capable. We want to keep progressing. We want to look athletic, yes, but more importantly, we want to feel strong in meetings, on long-haul flights, on weekend runs, and as we get older. Wellness, for you, is infrastructure. Not identity. Muscle is part of that infrastructure.   The Protein Signal Matters More Than Volume One of the most underappreciated realities of ageing physiology is that protein intake becomes more important, not less. Research suggests that as we age, we require a slightly higher per-meal dose of high-quality protein to maximally stimulate muscle protein synthesis. The amino acid leucine plays a key role in triggering this process. That means: Total daily protein matters Distribution across the day matters Quality and digestibility matter This is not about chasing extreme intake. It is about ensuring the signal is strong enough to maintain and build lean tissue in a body that is no longer 21. For many of you, that is exactly why The Strong Protein exists in your routine. Not because you want to “bulk,” but because you understand that maintaining muscle is a daily habit, not a seasonal goal. It is simple. Behaviour-light. Infrastructure.   Recovery Is Where Muscle Becomes Longevity Building muscle is not just about training stimulus. It is about the recovery environment that allows adaptation to occur. Sleep quality. Electrolyte balance. Stress management. Micronutrient sufficiency. Chronic under-recovery accelerates muscle breakdown. Elevated cortisol, inadequate protein intake, and high life stress create a net catabolic environment. That is where structure becomes powerful. For some of you, that structure includes: Prioritising protein post-training Supporting cellular energy production Managing oxidative stress and inflammation The Power Booster (pure creatine monohydrate) and The Recover Capsules (our unique science-backed recovery supplement) were built around that idea. Not to create dependency. Not to promise miracles. But to support the physiological processes that allow training to compound rather than break you down. Muscle is not built in the gym. It’s built in recovery. And recovery is increasingly what separates the 35-year-old who thrives from the 35-year-old who plateaus. This Is Not Gym Culture The supplement industry still markets protein like it is 2008. Aggressive language. Shredded physiques. Short-term transformations. But that narrative misses the real story. The real story is metabolic resilience. The real story is blood sugar stability during long workdays. The real story is maintaining lean mass during high-stress periods so you do not feel physically diminished when life demands more from you. You are not trying to become someone else. You are trying to sustain who you are becoming. That is a very different motivation. The Compounding Effect Muscle does not protect you overnight. It compounds. Every training session completed.Every protein target met.Every recovery cycle respected. The benefit accrues quietly. Five years from now, you either have more lean mass than you do today, or less. That difference will influence how you move, how you metabolise food, how you respond to stress, and how independent you remain later in life. It is subtle. But it is powerful. Many of us already understand something that trends often ignore. Health is not a six-week challenge. It is a decades-long investment. Muscle is not aesthetic. It’s insurance. Insurance against frailty. Insurance against metabolic dysfunction. Insurance against the quiet erosion of capability. And unlike most insurance policies, this one improves how you feel today while it protects you tomorrow. If you train, you are already sending the signal. The question is whether your nutrition and recovery support that signal strongly enough. Because the goal is not to look young. The goal is to stay capable.
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The Best Gym Exercises for Beginners

The Best Gym Exercises for Beginners

Starting out in the gym can feel overwhelming. There’s no shortage of advice telling you what you should be doing, from new exercises to new machines and new programmes. The sources of this advice often promise better results faster than ever if you just buy into their fancy new product and it can all seem a bit complex, especially for a gym newbie. In reality, effective beginner training is far simpler than it looks. For most people new to the gym, the most effective exercises are built around five foundational movements: the squat, deadlift, row, overhead press, and bench press. These movements and their variants form the core of nearly all well-designed training programmes. Whether you’re a bodybuilder, powerlifter, sport focussed or just someone that wants to lose weight and get a bit fitter, these are the exercises that give you the most bang for your buck. They also have real world benefits[1] outside of the gym and learning how to do them safely and effectively is beneficial for everyone. The principles in this guide reflect how experienced strength coaches approach beginner training: prioritising simple, proven movements that build confidence, strength, and long-term resilience. We’ll explain why these exercises matter, how beginners can approach them safely, and how to build an effective training routine around them. How to approach your training as a beginner in the gym One of the biggest misconceptions about beginner training is that progress comes from doing more. More exercises, more variety, more complexity. In practice, the opposite is usually true. Beginners tend to make faster and more sustainable progress by focusing on a small number of well-chosen exercises, learning them properly, and applying progressive overload[2], or the process of steadily increasing the intensity or difficulty of your workouts over time. This might be through increasing weight, more sets/reps, reducing your rest time between sets or even improving your technique and form. Strength, coordination, and confidence are built over time with consistent effort, not through constantly switching things up and never mastering the basics. This approach is about creating a solid foundation for everything else to build on. Be mindful of where your fitness advice comes from The modern fitness space is noisy. Social media, apps, and online programmes offer an endless stream of workouts, hacks, and shortcuts but many these are poorly explained, poorly evidenced, or simply unsuitable for beginners. It can be tough to sort through the static and know what works for you, even for experienced gymgoers! When you’re new to training, it’s especially important to be selective about where your information comes from. Exercises and principles that stand the test of time usually do so for a reason. Movements that are widely used in strength training, rehabilitation, and athletic preparation are typically supported by decades of practical experience and scientific understanding. As a general rule, beginner training works best when it prioritises: Evidence-led principles Exercises that train multiple muscles and joints Gradual progression rather than constant change If something promises dramatic results through complexity alone, it’s rarely the best place to start. In general, be mindful of those who claim they can get you fast results with minimal effort; the reality is that real, sustainable progress comes slowly and consistently over time and learning to enjoy the journey is key! The KISS principle: why simplicity works A useful way to think about beginner training is the KISS principle[3] – it means Keep It Simple Stupid, Sweetie or some other variation of this. The principle applies well throughout your training career, even as you progress into more advanced or challenging training, and relates back to that ideology that the core of your training should always revolve around simple, effective exercises done well in a way that challenges you. It’s easy to think of simplicity as a lack of sophistication, but it’s actually a deliberate strategy. Repeating a small number of key exercises allows beginners to learn core movement patterns quickly and track progress clearly. You’ll find your confidence building and see your physical capabilities in daily life improving too! Rather than jumping between workouts, the KISS approach encourages mastery. Each session reinforces the last, making improvements easier to measure and sustain. The five exercises below aren’t random. Together, they cover the most important movement patterns the body needs to be strong, capable, and resilient. Remember, these exercises aren’t just for beginners Although this guide is written with beginners in mind, the exercises below are not “starter” movements that you leave behind as you progress. The squat, deadlift, row, overhead press, and bench press form the foundation of effective training at every level, from general fitness and bodybuilding to powerlifting and sport-specific performance. What changes over time isn’t the movement itself, but how it’s applied. Load increases, variations become more specific, and training goals evolve. The underlying movement patterns remain the same. Mastering these exercises early on can help to accelerate progress. The time spent building sound technique and strength carries forward into every future phase of training. Free weights vs machines Many people gravitate towards machines when they first join a gym. They can feel safer, more controlled, and easier to use and they absolutely have their place, particularly early on. In fact, studies have found the machines build the same amount of muscle and strength as free weights[4] in many circumstances. That said, free weight exercises offer distinct advantages when introduced appropriately. Unlike machines, free weights require your body to stabilise the load. This leads to: Greater activation of supporting muscles Strengthening of surrounding connective tissue Improved balance, coordination, and body awareness These benefits translate more directly to movements we all perform every day, such as lifting, carrying, pushing, and pulling. For those interested in weightlifting and other sports, free weights are also essential because they directly impact performance improvements. To put this simply: if you want to get better at bench press, you need to be bench pressing! The same applies to other sports too; if you’re going to be using a specific muscle group then using free weight exercises to strengthen it will have huge benefits. In summary, machines can be a useful tool, but learning to control your body and external load in space is a skill that pays dividends long-term. For most beginners, free weight training provides greater carryover beyond the gym. The five foundational gym exercises The exercises below form a simple but powerful framework for training at any level. You don’t need to start with heavy weights or advanced variations; the priority is learning the movement well. Each exercise has accessible variations and clear progression paths, making them suitable for beginners and effective for years to come. The squat The squat is the foundation of overall lower body strength[5] and teaches one of the most fundamental human movements: sitting down and standing up under control. It develops strength in the quadriceps, glutes, hamstrings, and core, while also improving balance and joint coordination. Learning to squat well builds confidence and lays the groundwork for nearly all lower-body training. As a newcomer to the gym, start simple and squat with your bodyweight. Focus on good form and depth, keeping your knees tracking in line with your toes and sitting backwards with your weight distributed evenly[6] over the middle of your feet. Think of it like you’re forming a tripod between the ball of your foot, the area by your pinky toe and your heel. Start with a shoulder width foot placement and together, these two points will give you the most stability. If you’re looking for more advice, we’ve written a full guide on how to squat correctly. Once you’ve mastered the bodyweight squat you can start to try new variations. Natural progressions from here are the goblet squat, where you squat holding a dumbbell, or varying your foot placement to emphasise different muscles (for example, a closer stance places more tension on the quads). When you’re comfortable with this, you can progress to a bar and slowly begin adding more load. The goal early on is control and consistency, not how much weight you can lift. Never sacrifice proper depth or form for more load as this can lead to injury and will actually result in less muscle stimulation and, therefore, less results. The deadlift Often referred to as the king of all movements and for good reason, the deadlift focuses on the hip hinge, a crucial movement pattern for lifting objects from the floor safely. It primarily trains the glutes, hamstrings, and back, while reinforcing good posture and spinal stability, but did you know the deadlift works almost every muscle in the body[7]? Done correctly, it teaches beginners how to generate strength without unnecessary strain. It also has some of the greatest functional benefits and carryover to everyday life of any gym exercise. Think about how often you need to pick things up every day; the deadlift teaches you how to do this safely and efficiently. To deadlift, place your feet around hip-width apart. Keep your chest pushed out to help your back stay straight. Hinge forward at the hips and bend your knees only as far as you need to meet the bar, then grip just outside of your legs. The deadlift is a pulling movement, but it can be helpful to think about pushing the ground away from you by driving through your feet to get the bar moving off the ground. Once you’re past your knees, think about pushing your hips forward into the bar to finish the movement. To lower the weight, simply reverse the movement. The deadlift is an exercise with (quite literally) a lot of moving parts, and it can be hard to execute for those with mobility issues. Fortunately, there are plenty of beginner friendly alternatives if you can’t do the full deadlift right away. You could try a rack pull or raised bar deadlift, where you begin with the weight slightly higher and operate within a reduced range of motion. You can then increase this over time until you can pull from the floor. You could also try deadlifting with a kettlebell, or even attempt the sumo variation, where your feet are placed wider and your hands grip inside of your legs. The row For strength in your upper back and improving posture issues so often caused by working an office job and being sat at a desk all day, the row is the perfect exercise. Rows train the muscles of the upper back and arms, supporting good posture and shoulder health. They also synergise perfectly with the deadlift, and you’ll find that improving in one almost always benefits the other. There are many variations of the row; you could go for the bent over barbell row or use a dumbbell to isolate each side of your body (known as unilateral training[8]). There’s also kettlebells, machines and more – the possibilities truly are endless! One thing these movements all have in common is that they involve pulling something towards you. Whichever variation of the row you choose, focus on retracting your shoulder first as this helps to target the back over the arms. Many gymgoers find their arms tiring first and that’s usually because they haven’t learnt to target their back with the proper movement! Something else that’s important to consider is that rows balance pressing movements and play an important role in long-term joint resilience. For beginners, they help develop control through the shoulder blades and reinforce upper body pulling strength. The overhead press The overhead press, often known as the military press, develops shoulder strength while engaging the core and upper back for stability. It teaches coordination between the upper body and trunk, making it a valuable full-body exercise rather than just a shoulder movement. Pressing from a standing position, especially with a bar, requires good posture and overall body strength to be able to get the weight to the starting position. If you’re struggling with this then there are plenty of variations you can try instead. Beginners may start with seated dumbbell presses, landmine presses, or lighter barbell variations, progressing as technique improves. Whichever variant of the shoulder press you choose, one universally useful tip is to focus on pressing through the shoulders. This helps with maximum muscle activation and therefore gives the most benefit from the exercise. The bench press Ah, the bench press. It’s one of the most well-known gym exercises, most likely because it’s gained a bit of a reputation as being exclusively for men overly concerned about their appearance. In truth, when approached correctly, it’s a highly effective movement that anyone can benefit from. It develops strength in the chest, shoulders, and triceps while teaching control through the upper body. Pressing movements are one of the most common that we do in daily life and the bench press assists with these, but it also improves shoulder mobility and helps us bring our arms across our bodies, meaning being good at the bench press helps with our overall mobility. The premise of the movement itself is fairly simple, though mastering it requires plenty of practice and dedication. To perform the bench press, lay flat on the bench facing upwards and take a comfortable grip, usually somewhere around shoulder width apart. Take the weight, then lower it under control to your chest and press upwards, engaging your chest, shoulders and triceps. Try to get all the way down if your mobility allows. If not, focus on improving this until you’re able to perform the full range of motion. If the bar proves too tough, then try either a dumbbell or machine variant first as these will allow a bit more freedom of movement. Dumbbells can actually be more effective for building strength in the stabilising muscles around your chest. Regardless of the variation you choose, experiment with different levels of incline and decline to shift the focus to different areas of your chest when you feel ready to do so. As with all pressing movements, balanced pulling work (such as rows) is key to keeping shoulders healthy. Honourable mention: the pull-up While not included as one of the above core exercises, the pull up is widely regarded as one of the best indicators of overall upper body strength and is a valuable long-term goal for many beginners. It develops vertical pulling strength and upper-body control. Variations such as lat pulldowns, assisted pull-ups, band-assisted reps, and controlled negatives allow beginners to work towards full pull-ups progressively. Rather than a requirement, the pull-up works best as a milestone and something to build towards over time. When you do your first one unassisted, it feels fantastic and is a great achievement! How to build a beginner programme around these exercises These movements work best when repeated regularly rather than rotated constantly. For most beginners, training three to four times per week[9] is sufficient. Sessions can be structured as full-body workouts or simple upper/lower splits. A typical session might include: One lower-body movement (squat or deadlift) One pushing exercise One pulling exercise This structure keeps training focused, balanced, and sustainable, while making progress easy to track. Common beginner mistakes to avoid Some of the most common barriers to progress include: Changing exercises too frequently – Remember, consistency always wins over constant variation. You’ll sometimes hear the term ‘muscle confusion’ banded around but don’t listen; this isn’t a ‘real’ concept at all. Yes, you need to keep challenging yourself to progress but that’s the point – muscles don’t need confusion[10], they need progression! Doing too much, too soon – The gym can become addictive really fast! And sure, it’s great for you both physically and mentally, but you need to make sure you’re pacing yourself. Overtraining is a very real issue and you need to listen to your body. Take it steady, enjoy the journey and watch as you transform over time! Chasing soreness rather than consistency – This is a big one. A common misconception is that sore muscles means a good workout, it doesn’t! Instead, focus on your progression both inside the gym and in the mirror. If your appearance is changing for the better or your lifts, endurance or technique are improving then this is a much better indicator of good training! Neglecting rest and recovery – Perhaps the most important of all. Growth and progress doesn’t happen in the gym, it happens outside of it. Your training is just the stimulus. It’s what you do to support it that affects the results you get. Ensuring you get enough rest between your sessions and put effort into proper recovery and nutrition is crucial. Strength develops through repetition, patience, and gradual progression. The basics work best when given time to do so. Supporting your training outside the gym Training is only one part of the equation. How you recover, fuel, and support your body outside the gym plays a major role in how well you progress. Adequate protein intake supports muscle repair and adaptation, particularly when learning new movements and building strength for the first time. Sleep, stress management, and overall nutrition all influence energy levels, recovery, and consistency. As with training, the goal isn’t complexity, it’s reliability. Supporting your body consistently allows the work you do in the gym to have its intended effect. Fortunately, at Innermost, we have an entire range of science backed products built solely with your performance and wellbeing in mind. For the ultimate protein for strength, try The Strong Protein and see how its innovative blend of top quality ingredients helps you to make the most of your training and maximise your results. In the market for something else? Check out our other products to find one which is right for you and your goals. Build your foundation Beginner training doesn’t need to be complicated to be effective. By focusing on a small number of proven exercises, filtering out unnecessary noise, and committing to consistency, you give yourself the best possible platform for long-term progress. Master the basics, build patiently, and you’ll carry the benefits of these movements through every stage of your training journey. [1] https://www.bupa.co.uk/newsroom/ourviews/healthy-weightlifting [2] https://health.clevelandclinic.org/progressive-overload [3] https://thejoyoflifting.com/the-kiss-method-of-maintaining-strength/ [4] https://pmc.ncbi.nlm.nih.gov/articles/PMC10426227/ [5] https://www.stonarke.com/blogs/articles/squat-foundation-performance-injury-prevention [6] https://www.garagestrength.com/blogs/news/how-to-squat-technique-improvements-common-mistakes [7] https://www.menshealth.com/uk/building-muscle/a64160698/what-muscles-do-deadlifts-work/ [8] https://hevycoach.com/glossary/unilateral-training/ [9] https://www.riotstrong.com/blog/how-often-should-beginners-work-out [10] https://trainingbyrobyn.com/blog/the-truth-about-muscle-confusion-should-we-constantly-change-our-workoutsbr
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Group Workout

How to Start Going to the Gym - A Beginner’s Guide

One of the biggest reasons many beginners struggle to hit the gym is because they’re afraid of being judged and lack the confidence to walk through the door in the first place. As a newcomer to fitness, you’re overwhelmed by choice, conflicting advice, and may have unrealistic expectations. Before you’ve even stepped foot inside, it can feel like you’re already behind. The truth is, most people don’t need more information to start the gym. They need a clearer way of thinking about it. This guide focuses on how to approach starting the gym sensibly, confidently, and sustainably, using the same principles experienced coaches rely on when working with beginners.
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How To Stick To Your New Year Fitness Routine

How To Stick To Your New Year Fitness Routine

It’s that time of the year again - the New Year's fitness buzz. A time where motivation is high, new workout plans are made, gym bags make a return, and everything feels full of possibility! And yet, for many people, this momentum is short-lived. By mid-February, routines can start to slip. Sessions get skipped. Motivation fades. The resolution quietly dissolves, something often accompanied by frustration or guilt. If that sounds at all familiar, it’s firstly worth saying this upfront: it’s not a personal failure. In most cases, it’s a structural one. It might sound strange, but having a long term and consistent fitness routine isn’t solely about having the most ‘willpower’, or forcing yourself to run just because it’s ‘new year, new me’, it’s about building an individual routine that works for you and sets you up in the best position to hit your workout goals in the long term. To make things easier, we’ve put together this nifty guide diving into the science of new year’s fitness, why traditional workout resolutions so often fall apart, and what genuinely helps when it comes to building habits that last for the long term. Right, let’s get into it. Why New Year’s fitness resolutions don’t succeed  Before exploring how you can set your fitness goals for the long term, it’s important to understand why so many fall short.  The main reason comes down to something psychologists call the “fresh start effect”. This is a period that interrupts the calendar schedule (such as New Year's), creating a mental separation between the past and the future. Such a fresh start makes change - like the restarting of a fitness routine - mentally easier to overcome because the past feels neatly boxed away.  While this sounds good on paper, the problem is that motivation alone isn’t enough to sustain long-term behavioural change.  Many New Year’s fitness routines struggle to last because they often: Focus on outcomes instead of training plans and sustainable behaviours. Target instant change Focus on unrealistic fitness goals Shall we run from the top? Outcome-based targets One pitfall people often find themselves in is setting a New Year’s fitness goal that is driven by outcome without proper planning.  Some examples might be: Losing weight  Getting fit  Running a marathon All great targets to strive for, yet without a training plan or strategy to achieve them, they can quickly feel unattainable and therefore interest drops off. This makes creating and sticking to a new year’s exercise plan key to achieving your goals, asking: what do you want to achieve? What steps are you going to take to achieve them? And how will you measure your progress? Too much change and unattainable fitness goals With the fresh start effect, it can feel productive to try and overhaul all your health practices. A new training plan. A stricter diet. Earlier mornings. Fewer social plans. Better sleep. More productivity. Individually, these changes are all positive (we’ve spoken about the positive effects of many in the past ourselves). Making all these large life changes in a short space of time, however, can lead to something called ‘cognitive overload’. Each new habit requires attention, decision-making, and self-control, leading to decision fatigue buildup and increasing the likelihood that behaviours will be dropped rather than maintained. Sustainable change tends to work the opposite way. Small, manageable shifts layered gradually over time allow habits to stabilise before new ones are added. Instead of replacing your entire lifestyle in January, long-term routines are built by choosing one or two priorities, letting them settle, and then building from there. Unrealistic fitness goals Another common reason why new year workout plans don’t work is that the end goals being set aren’t realistic to achieve in the time frame given. Training every day. Completely overhauling diet. Expecting visible results within weeks are just a few sure-fire ways to see your fitness plans gone by the end of January. This is because when progress isn’t immediately visible, individual motivation drops. Any missed sessions start to feel like failure, and the routine becomes something to avoid rather than return to. This can lead to a plateau in motivation and a workout rut that sees you lose all motivation to continue your fitness plan. The best way to avoid this? Tailor your New Year’s workout plan to what is realistic for you to achieve. Remember, everyone is different and you should avoid trying to replicate someone’s workout plan who is at a much different point in their journey. What helps you stick to a fitness routine So now we’ve covered the pitfalls faced with New Year's resolutions, what are some of the ways that you can set yourself up for success going into 2026? Starting your workouts small It might sound a little backward, but maintaining a new year’s fitness routine is all about incremental improvements - starting small and building up to ambitious fitness goals. In essence, try to make your workouts feel manageable from the outset.  This removes much of the physical and mental friction caused by sharp changes and removes the possibility of overtraining syndrome - something that can lead to both physical and mental fatigue. Instead of asking your body and mind to adapt to a dramatic shift all at once, you allow both to adjust gradually - which is exactly how sustainable habits are formed. Personal, not performative goals A common reason New Year's fitness routines fall apart is that the goal itself was never truly personal.  Many resolutions are shaped - often unconsciously - by external pressures: how we think we should look, what others are doing, or what feels ‘socially impressive’. These goals can create a strong initial push, but they rarely provide enough depth to sustain effort in the long term. Personal goals, by contrast, are rooted in lived experience. They’re connected to how you want to feel day-to-day, not how you want to appear to others. Wanting more stable energy through the afternoon, fewer aches and pains, better sleep, or improved resilience during stressful periods may not sound as dramatic as a body transformation, but they’re far more motivating over time.  This is supported by behavioural research showing that exercise routines rooted in intrinsic motivation - feeling better, moving more easily, managing stress - are significantly more likely to be maintained long-term than goals shaped by appearance or external pressure. These outcomes are felt quickly and repeatedly, which reinforces the habit itself. Fitting fitness into your routine Again, seems counterintuitive, but a workout routine that only works under perfect conditions won’t survive beyond January.  You can’t change things like long workdays, family responsibilities, travel, and low-energy weeks, and you shouldn’t try to. Your regular workout routine should function around these things. The key here is that fitness is flexible. It allows for shorter sessions, longer sessions, varied training styles, and a broader definition of movement that can all be tailored to your day-to-day routine. Your also not limited by location, you could workout at home, at the gym, with groups, whatever fits into your routine.  The role of recovery in New Year’s fitness One of the most overlooked reasons people struggle to stick to New Year’s fitness routines is actually physical and mental fatigue. While this is to be expected to some extent - and you can control fatigue by following the above tips - you also need to consider the importance of effective recovery and how you are fuelling your body between workouts. Just some of the ways you can improve recovery are: Sleep quality: Quality sleep is when the body actually recovers, repairs tissue, and resets energy levels for the next day. Without it, even light training can start to feel disproportionately demanding. Effective hydration: Staying properly hydrated helps support circulation, muscle function, and focus, making both workouts and recovery feel smoother and more manageable. Complete nutrition: Providing the body with enough protein, carbohydrates, fats, and micronutrients gives it the building blocks it needs to repair, adapt, and maintain steady energy over time. It’s also worth considering tailored nutrition-focused supplementation such as Innermost’s The Recover Capsules and The Hydrate Blend. Reframing New Year fitness: from resolution to routine An effective mindset shift you can make this new year is moving away from the idea of a “resolution” and towards a routine. Resolutions are often outcome-focused - lose weight, build muscle, run faster. Routines are behaviour-focused - train three times a week, walk daily, prioritise recovery. This reframing is also key when thinking about how to stick to your New Year’s fitness resolution. Instead of asking, “Am I seeing results yet?”, the more useful question becomes, “Can I repeat this next week?” Remember, the most effective fitness routines aren’t created in January - they’re carried through February, March, and beyond. References Dai, H., Milkman K.L., Riis,J. (2013).The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science. 60 (10), 2563-2582. Click here. Cezar, B., Macada, A. (2023). Cognitive Overload, Anxiety, Cognitive Fatigue, Avoidance Behavior and Data Literacy in Big Data environments. Information Processing & Management. 60 (6). Click here. Ntoumanis, N., Healy, L. et.al. (2014). Self-Regulatory Responses to Unattainable Goals: The Role of Goal Motives. 13 (5), 594-612. Click here. Cleveland Clinic. Overtraining Syndrome. Click here. Sebire,S., Standage, M., Vansteenkiste,M. (2011). Predicting objectively assessed physical activity from the content and regulation of exercise goals: evidence for a mediational model. 33 (2), 175-197. Click here.  
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Why the Festive Period Breaks Your Habits

Why the Festive Period Breaks Your Habits

Every year, the festive period gets blamed for breaking people’s health. Too many meals out. Too many late nights. Too many “I’ll start again in January” moments. By the time the New Year arrives, the narrative is already locked in. Damage done. Time to reset, detox, or punish yourself back into shape. But here’s the truth. The festive period doesn’t ruin your health. Losing structure does. The end of the year is uniquely disruptive. Work schedules loosen. Social plans multiply. Travel, celebrations, and irregular routines blur the days together. Sleep shifts later. Meal timing becomes unpredictable. Hydration drops. Movement becomes sporadic. Stress quietly rises. Food gets the blame because it’s visible. But the real changes are happening beneath the surface. Our bodies are built around rhythm. Circadian biology governs hormones, appetite, energy, glucose regulation, and recovery. When sleep timing drifts and meals become inconsistent, insulin sensitivity drops, hunger cues become noisier, and cravings increase. Not because you’ve lost discipline, but because your physiology is responding exactly as it should. This is why willpower fails so reliably during the festive period. Willpower is not a plan. It never was. Behaviour follows environment. And the end-of-year environment is designed to disrupt even the best intentions. More social pressure. More choice. Less routine. Less recovery. Expecting motivation to override that is unrealistic. Yet the wellness industry loves this moment. January resets. Detoxes. Thirty-day transformations. The implication is always the same. You slipped up. Now fix it. That framing is wrong. You didn’t fail. Your anchors disappeared. So instead of trying to be perfect between now and the New Year, there’s a better approach. Protect structure. Not outcomes. I think of this as a Minimum Effective Routine. The smallest set of habits that keep your system regulated when life gets noisy. You don’t need control all day. You need a few non-negotiables. First, a morning anchor. How you start the day sets the tone for everything that follows. Consistent wake times, early light exposure, and hydration matter more than whether you train or not. Even during the festive period, waking within a similar window each day helps stabilise energy, appetite, and sleep later on. Second, a nutrition anchor. Health doesn’t unravel because of one rich meal. It unravels when eating becomes random. Skipped meals followed by late, heavy dinners create blood sugar swings that drive overeating. One simple rule makes a difference. Anchor at least one meal per day around protein and fibre. No tracking. No guilt. Just consistency. Protein in particular becomes critical when routines loosen. It supports lean mass, regulates appetite hormones like GLP-1, and reduces the likelihood of grazing later in the day. Third, a movement anchor. This is not about training hard. It’s about staying active. Walking, light resistance work, mobility, or a short session at home. Ten to twenty minutes counts. Movement improves glucose handling, digestion, mood, and sleep quality. It is one of the most reliable ways to offset stress and irregular eating. Fourth, an evening wind-down anchor. Late nights are part of the festive period. That’s normal. What matters is how often they stack. Alcohol, screens, and social stimulation all fragment sleep. A simple wind-down routine most nights helps signal safety to your nervous system. Lower lights. Fewer screens. Breathing. Reading. Repetition matters more than perfection. These anchors don’t make you “healthy”. They keep you regulated. Now, an honest word on supplements. Supplements won’t rescue a chaotic routine. Anyone promising that is selling shortcuts. But they can support physiology when structure is under pressure. Hydration often drops at this time of year, especially when alcohol intake increases. Electrolytes support fluid balance, nerve signalling, and muscle function. Protein becomes more important when meals are irregular, helping to stabilise appetite and maintain muscle. Micronutrients also matter when sleep, stress, and food quality are inconsistent. This is how we think about Innermost products. Not as a reset. Not as a fix. But as tools that support the fundamentals when life is busy and routines loosen. The biggest mistake people make is treating the festive period as a write-off and the New Year as a clean slate. That approach creates a cycle of extremes. If you protect structure now, the New Year doesn’t need repairing. There’s no detox required. No dramatic restart. Just continuity. Finally, as we close out the year, I want to say thank you. Thank you for your support. Thank you for trusting us in an industry that often values hype over health. And thank you for being part of a community that cares about doing things properly. I hope you enjoy the festive period with your friends and loved ones, get some well-earned rest, and step into 2026 feeling steady, not behind.
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Why Building Muscle After 30 Matters

Why Building Muscle After 30 Matters

I’ve been lifting weights for a long time. My mum first dropped me off at a gym when I was 15. Back then, I was the classic kid who grew up on 90s action movies convinced that if I trained hard enough, I’d eventually look like I was forged in an action film. And in those early years, it honestly felt that simple. I’d look at a dumbbell, and my muscles would grow. Zero science. Zero strategy. Just enthusiasm, youth, and a metabolism that cooperated. Now I’m older. I still lift four times a week, but I approach it differently. These days it takes more intention, better programming, more attention to recovery but the upside is, the results feel more meaningful. And thankfully, muscle memory is very real. When you’ve put in the work for decades, your body remembers how to be strong. I share this because many of you reading this are in the same boat. The early gains aren’t as easy. Life is busier. The goal shifts from “look good for summer” to “stay strong, capable, and healthy for life.” And that’s what this month’s email is really about. Let’s get into it. Muscle is more than something you see.  It’s something that keeps you alive and well Most people still see muscle as something cosmetic, something you train for appearance. But modern research has reframed muscle as one of the most important organs in the body. Muscle is metabolically active.It produces signalling molecules called myokines that influence: Blood sugar regulation Inflammation Immune function Brain health and cognition Mental wellbeing Longevity This is why people with higher muscle mass and strength have dramatically better long-term health outcomes. It’s not “gym bro science”. It’s peer-reviewed, clinical, replicated research. Muscle isn’t just strength.It’s metabolic armour. The decline starts earlier than people realise. Around the age of 30, muscle begins declining. Slowly at first, then more noticeably each decade. By 60, the acceleration is significant. This process is called sarcopenia. And it affects: Strength Mobility Metabolism Bone health Stability Lifespan It’s one of the most important health issues nobody talks about. Here’s the hopeful part: Strength training is one of the few interventions proven to slow, stop, or reverse sarcopenia at literally any age. You can make meaningful strength and muscle gains at 35, 45, 65, even 75. The body responds to resistance training all through life. You can’t stop ageing, but you can absolutely slow the rate at which you lose capability. The overlooked benefits of muscle 1. Better metabolic healthMuscle acts as a major site for glucose disposal. More muscle = better insulin sensitivity. 2. Brain healthStrength is strongly correlated with lower risk of cognitive decline. Myokines interact with the brain in fascinating ways. 3. Joint resilienceMuscle stabilises joints, improves posture, and offsets the consequences of long hours sitting or working. 4. Bone densityLoad-bearing exercise increases bone mineral density — something that becomes crucial with age. 5. Functional freedomFrom carrying shopping bags to keeping up with kids to simply moving without discomfort — muscle is what makes daily life easy instead of effortful. This is why I now see muscle less as a “look” and more as a long-term investment. Something you build for your 60-year-old self as much as your current one. Let’s finally kill the “bulky” myth Especially among women, there’s still a persistent fear that lifting weights equals getting bulky. In reality, building substantial visible muscle is incredibly hard, even when you try. Strength training won’t make most people bulky. It will make you: Leaner More toned Stronger More metabolically efficient More confident The research is unequivocal. The minimum effective dose is smaller than you think Strength training doesn’t require hours in the gym or a complicated routine. The science backs this simple formula: 2–3 strength sessions per week.30–45 minutes each. Focusing on five key movement patterns: Squat Hinge (deadlift or hip thrust) Push Pull Carry If you did only these, consistently, you’d build strength, muscle, functional capacity, and resilience that would last. As someone who’s been training for over three decades, I can tell you: it’s never about doing “everything”. It’s about doing the right things, consistently. Protein: the foundation people overlook One reason people struggle to build or maintain muscle after 30 is simple: they’re not eating enough protein. Optimal intake sits around 1.6–2.2g of protein per kg of bodyweight per day Protein becomes more important with age, not less. This is one of the reasons we take such care with our formulations at Innermost. No fillers, no artificial nonsense, just clean, science-backed blends that actually support muscle, metabolism, and recovery.  The best time to start was 30 years ago. The second best time is today. I’m glad I started lifting at 15 even if the reason back then was “I want arms like Arnie.” But the real value of lifting didn’t reveal itself until much later. Strength training has been one of the constants that’s helped me stay grounded, focused, and resilient, physically and mentally, through every stage of life. And I’m sure I wouldn’t have had the grit and determination to launch and grow Innermost without it. Whether you’re starting at 30, 40, 50, or beyond, biology is on your side. Muscle is not a young person’s game.It’s a lifelong tool.A form of self-respect.A strategy for ageing well.And one of the best investments you can make in your long-term health. Start with what you can. Stay consistent. Your future self will thank you.
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How To Train For a Marathon: The Complete Guide

How To Train For a Marathon: The Complete Guide

The marathon, something that seems so impossible, yet so many make possible. Read our complete marathon guide for training tips and workout plans.
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Man drinking protein shake

Healthy Hydration & Choosing the Best Workout Drink

We’ve all been there; you’re struggling through a workout you know you can ace, and feel especially tired afterwards. You might think it’s down to your fitness levels, a lack of sleep, or maybe it’s just ‘one of those days’ where things don’t quite click. In reality, it might be far simpler than that. You might be dehydrated.
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The Best Indoor Workouts During Summer: Beat The UAE Heat

The Best Indoor Workouts During Summer: Beat The UAE Heat

You might think you can push through a super hot day and get your usual outdoor run in, but the impacts of extreme heat can sneak up on you very quickly. When it’s roasting outside in the UAE, it’s time to take the grind inside. 
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PLAYLISTS

Adam Husler Workout Playlist

Adam Husler Workout Playlist

 Adam is one of the leading yoga teachers in London. When we asked him to create a workout playlist, he came up with a deeply soulful mix of tracks that won't fail to get a smile...
Claire Fountain Workout Playlist

Claire Fountain Workout Playlist

 Claire knows yoga. Claire also knows music. Here's her selection of workout songs compiled just for Innermost.health
Bethany Duckworth Workout Playlist

Bethany Duckworth Workout Playlist

 Bethany knows a good track when she hears one. Buckle up and get this workout playlist into your ears pronto.
Dan Morgan Workout Playlist

Dan Morgan Workout Playlist

 Dan getting zen on the decks. Here's his playlist for your next yoga session or if you need to kick back and drift away.
Elisa Rossi Workout Playlist

Elisa Rossi Workout Playlist

 Elisa's most comfortable creating works of art in the kitchen. Here are the songs that help her do just that.