The little journal.
Thoughtful guides to getting stronger, moving comfortably, and training through life’s changes. Grounded in research, with room for you.
9–16 of 20 guides · Page 2
Under-fuelling and training: understand low energy availability and REDs
Learn why under-fuelling can affect training and health, which changes deserve attention, and how to seek support without self-diagnosing REDs.
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Iron, fatigue, and exercise: what active women should ask about
Explore research on iron deficiency and exercise, why fatigue needs proper assessment, and questions to ask before considering an iron supplement.
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How to get stronger: a practical guide to progressive overload
Learn how to progress strength training through repetitions, resistance, and better practice, with a simple training-log example and evidence-based principles.
4 min readRead the guideHow often should you strength train? Choose a week you can repeat
Compare two, three, and four-day strength schedules, understand the evidence on frequency, and build a training week that leaves room to recover.
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How to improve flexibility: a small stretching habit you can build
Understand static-stretching research, choose a useful range-of-motion goal, and build a comfortable routine without forcing painful positions.
4 min readRead the guideMobility vs flexibility: understand the range you can use
Learn the difference between flexibility and useful movement capacity, with examples for combining comfortable range and strength practice.
4 min readRead the guideGlute strength exercises: choose a few movements you can progress
Build a simple glute-training plan using squat, hinge, and bridge patterns, with evidence on exercise choice and realistic progression.
4 min readRead the guideA beginner home strength workout with little equipment
An original beginner home workout with chair, wall, and floor options, plus guidance on progression and the limits of equipment-free training.
4 min readRead the guideOriginal educational guides with linked sources and clearly labelled practice examples. Read our editorial approach or follow the journal by RSS.
