https://programmd.co/blogs/fit-hub 2026-09-20T10:36:47+10:00 weekly https://programmd.co/blogs/fit-hub/how-hard-is-a-hard-set 2026-09-20T10:11:31+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-how-hard-is-a-hard-set.jpg?v=1788939537 How hard is a hard set, actually A seated figure pressing dumbbells overhead, motion-blurred against a cream wall https://programmd.co/blogs/fit-hub/why-you-keep-starting-over 2026-09-20T10:26:50+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-why-you-keep-starting-over.jpg?v=1788939556 Why you keep starting over A gym bag on the floor with a water bottle and a folded towel https://programmd.co/blogs/fit-hub/protein-in-plain-numbers 2026-09-20T10:27:46+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-protein-in-plain-numbers.jpg?v=1788939543 Protein, in plain numbers A glass jar of overnight oats with blueberries https://programmd.co/blogs/fit-hub/machines-are-not-cheating 2026-09-20T10:13:33+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-machines-are-not-cheating.jpg?v=1788939541 Machines are not cheating A clean, bright gym floor in warm morning light https://programmd.co/blogs/fit-hub/toning-is-building-muscle 2026-09-20T10:15:47+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-toning-is-building-muscle.jpg?v=1788939547 Toning is just building muscle A seated figure pressing two dumbbells overhead, silhouetted against a cream wall https://programmd.co/blogs/fit-hub/what-progressive-overload-means 2026-09-20T10:14:39+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-what-progressive-overload-means.jpg?v=1788939551 What progressive overload actually means A lifter squatting under a loaded barbell, motion-blurred against a cream wall https://programmd.co/blogs/fit-hub/how-many-days-a-week 2026-09-20T10:12:24+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-how-many-days-a-week.jpg?v=1788939539 How many days a week do you really need A row of people in training clothes standing together against a bright wall https://programmd.co/blogs/fit-hub/when-to-deload 2026-09-20T10:28:47+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-when-to-deload.jpg?v=1788939553 When to deload, and how to tell Bare feet on pale sand at the water's edge https://programmd.co/blogs/fit-hub/how-long-before-you-judge 2026-09-20T10:29:48+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-how-long-before-you-judge.jpg?v=1788939538 How long a program should run before you judge it A sprinter driving out of the blocks, dissolved into motion against a cream ground https://programmd.co/blogs/fit-hub/first-twelve-weeks 2026-09-20T10:30:46+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-first-twelve-weeks.jpg?v=1788939536 Your first twelve weeks A runner's foot striking a pale blue running track in bright sun https://programmd.co/blogs/fit-hub/equipment-you-need 2026-09-20T10:20:06+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-equipment-you-need.jpg?v=1788939534 What equipment you actually need A home gym corner with a black rack against a white wall https://programmd.co/blogs/fit-hub/how-to-warm-up 2026-09-20T10:20:54+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-how-to-warm-up.jpg?v=1788939540 How to warm up without wasting half the session A pale blue mat unrolled on a light oak floor https://programmd.co/blogs/fit-hub/read-a-program-sheet 2026-09-20T10:21:40+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-read-a-program-sheet.jpg?v=1788939543 How to read a program sheet A session page: one exercise row with sets, reps, effort, rest, and an empty weight cell https://programmd.co/blogs/fit-hub/month-one 2026-09-20T10:22:19+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-month-one.jpg?v=1788939542 What to expect in month one White linen pulled back on a bed in morning sun https://programmd.co/blogs/fit-hub/gaining-or-losing-pick-one 2026-09-20T10:23:01+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-gaining-or-losing-pick-one.jpg?v=1788939537 Gaining or losing, pick one A white plate with sliced pale melon and mint leaves https://programmd.co/blogs/fit-hub/tracking-calories 2026-09-20T10:32:50+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-tracking-calories.jpg?v=1788939548 Do you need to track calories A stoneware jug and a shallow bowl on a sunlit kitchen counter https://programmd.co/blogs/fit-hub/where-supplements-fit 2026-09-20T10:33:52+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-where-supplements-fit.jpg?v=1788939554 Where supplements actually fit A glass of water on a white marble counter in bright light https://programmd.co/blogs/fit-hub/eating-enough-to-train-hard 2026-09-20T10:34:51+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-eating-enough-to-train-hard.jpg?v=1788939533 Eating enough to train hard A white bowl of rice with a soft-boiled egg and greens https://programmd.co/blogs/fit-hub/training-past-forty 2026-09-20T10:35:49+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-training-past-forty.jpg?v=1788939549 Training past forty A grey-haired woman mid-lunge, motion-blurred against a grey wall https://programmd.co/blogs/fit-hub/cranky-shoulder 2026-09-20T10:36:47+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-cranky-shoulder.jpg?v=1788939532 Working around a cranky shoulder Morning light falling through blinds onto a pale wall beside a rolled mat https://programmd.co/blogs/fit-hub/three-days-a-week 2026-09-20T10:33:01+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-three-days-a-week.jpg?v=1788939546 Training on three days a week A line of people in training clothes standing against a bright wall https://programmd.co/blogs/fit-hub/thirty-minutes 2026-09-20T10:33:58+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-thirty-minutes.jpg?v=1788939545 Training with thirty minutes A person in a dark hooded top turning mid-movement, motion-blurred https://programmd.co/blogs/fit-hub/when-a-lift-stalls 2026-09-20T10:34:53+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-when-a-lift-stalls.jpg?v=1788939552 What to do when a lift stalls A lifter at the bottom of a barbell squat, motion-blurred against a cream wall https://programmd.co/blogs/fit-hub/where-programming-comes-from 2026-09-20T10:35:44+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-where-programming-comes-from.jpg?v=1788939553 Where the programming comes from A row of people in training clothes standing together against a bright wall https://programmd.co/blogs/fit-hub/week-one-calibration 2026-09-20T10:36:35+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-week-one-calibration.jpg?v=1788939550 Why week one is a calibration week Pale blue ripples across the surface of a pool in bright sun https://programmd.co/blogs/fit-hub/exercises-for-your-equipment 2026-09-20T10:27:36+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-exercises-for-your-equipment.jpg?v=1788939535 How we pick exercises for your equipment A pair of pale blue adjustable dumbbells on a light floor https://programmd.co/blogs/fit-hub/why-the-page-decides 2026-09-20T10:28:26+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-why-the-page-decides.jpg?v=1788939555 Why the page decides, not you A session page showing sets, reps, effort and rest printed, and the weight column left blank https://programmd.co/blogs/fit-hub/soreness-is-not-a-measure 2026-09-20T10:29:13+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-soreness-is-not-a-measure.jpg?v=1788939544 Soreness is not a measure of a good session A folded white towel on a pale birch sauna bench https://programmd.co/blogs/fit-hub/confusing-the-muscle 2026-09-20T10:29:56+10:00 weekly https://cdn.shopify.com/s/files/1/0763/1405/0739/articles/pm-a-confusing-the-muscle.jpg?v=1788939483 You do not need to confuse the muscle A lifter squatting under a barbell, motion-blurred against a cream wall