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By Ethan Farr, Sports Myotherapist and Exercise Scientist I was having a discussion with one of my clients today and he wanted to know why someone should start weightlifting and how you should get started. It’s a question I hear more often than you’d expect and it’s a great one. So many people associate weightlifting with looking big and muscly or elite athletes and sport performance, but the truth is, resistance training is one of the most powerful tools we have for aging gracefully and maintaining independence as we age.  So what's the big deal? Why should we be weightlifting or resistance training? Well as we age we naturally have a decline in things like; muscle mass, bone density, stability/coordination and reaction time. Some research has even estimated we lose approximately 1% of these physical attributes per year after the age of 35 which might not sound like much, but over a decade, it adds up. This decline can lead to an increased risk of falls, fractures, immobility, and chronic disease all of which affect quality of life. The good news? That decline isn’t inevitable and it’s certainly not irreversible It all starts with lifestyle choices. Through simple lifestyle choices like getting enough quality sleep, eating a balanced, protein-rich diet, and engaging in regular physical activity (especially resistance training) we can slow, stop, and even reverse many of these effects of aging. So how do you get started? If you’re new to resistance training it can be quite daunting to walk in the gym for the first time. Not only that but knowing how to plan your exercises and how often you should be training can be challenging and you often hear conflicting opinions about it online. Lucky for us the Australian Department of Health has set some basic guidelines for physical activity and exercise for different ages and stages of the lifespan. For most it boils down to completing approximately 150-300 minutes of moderate intensity physical activity (light walking, riding, golf, swimming, etc.) or 75-150 minutes vigorous intensity activity ( faster running, cycling or sport participation like soccer/basketball) a week as well as resistance training at least twice a week. So now we know how often, let's look at some simple exercises to complete: I would start with some of our natural foundational movements like: 🔹 Squats Build lower body strength and core stability → Start with bodyweight, progress to goblet or barbell squats 🔹 Lunges Improve single-leg strength, balance, and hip mobility → Try static lunges, walking lunges, or reverse lunges 🔹 Push-ups Strengthen the chest, shoulders, triceps, and core → Modify on knees or incline to start 🔹 Rows Build upper back and arm strength → Use resistance bands, dumbbells, or a TRX system 🔹 Pull-ups or assisted variations Target upper back, shoulders, and arms → Resistance bands or machines can help with progression 🔹 Overhead Press Develop shoulder strength and control → Start with light dumbbells or resistance bands 🔹 Hip hinge movements Strengthen glutes, hamstrings, and lower back → Think glute bridges, deadlifts, or good mornings A simple beginner-friendly strength session might look like this:
Weightlifting isn’t just for bodybuilders or athletes; it's one of the most effective, evidence-based ways to stay strong, mobile, and independent as we age. It also staves off osteoporosis which is especially important for women post menopause as they have the largest risk of being diagnosed with osteoporosis. By incorporating resistance training into your weekly routine, you’re not just building muscle; you’re protecting your joints, supporting your bones, improving balance, and reducing your risk of chronic disease. The beauty of it? You don’t need to overcomplicate things. Starting with foundational movements a couple of times per week can have a profound impact on your long-term health and quality of life. So whether you're in your 20s, 30s, 50s, or beyond it's never too early or too late to start lifting for longevity. Start simple, stay consistent, and let strength be your foundation for graceful aging. By Ethan Farr, Sports Myotherapist and Exercise Scientist Whether you're a seasoned athlete or new to the hybrid fitness scene, HYROX is one of the most demanding competitions out there. Combining functional strength, endurance, and speed, it pushes your body to the absolute limit—which is why recovery and injury prevention need to be just as much a part of your training plan as the workouts themselves.  Because of its intensity and repetitive nature, HYROX training is notorious for stress-related injuries. Common issues include knee pain (patellofemoral pain, ITB friction, patella tendonitis), shoulder problems (rotator cuff strain, impingement, pec or tricep strain), tennis or golfer’s elbow, and foot and ankle conditions such as plantar fasciitis and Achilles tendinopathy. The good news is, with the right recovery strategy and preventative care, many of these injuries can be avoided—helping you stay consistent and perform at your best. How Myotherapy Can Help You Prepare and Recover for HYROX Myotherapy is a manual therapy that focuses on the assessment, treatment, and prevention of musculoskeletal pain and dysfunction. For HYROX athletes, it can be a game-changer—keeping your body moving well, speeding up recovery, and lowering your risk of injury as training ramps up. Through soft tissue release, joint mobilisation, and corrective exercises, myotherapy addresses muscular imbalances and helps protect against overuse injuries. If you’re already experiencing niggles like knee or shoulder pain, targeted techniques such as dry needling, deep tissue release, and stretching can ease irritation, restore movement, and keep you training. It also promotes circulation and reduces muscle tightness, helping you recover faster and handle higher training loads. By improving mobility, stability, and activation, myotherapy ensures you move more efficiently and with greater power on race day. Most importantly, it’s tailored to your individual needs, so you get the right support throughout your HYROX journey. If you’re serious about competing at your best, think of myotherapy as part of your training toolkit—not just something to turn to when injured. Incorporating regular sessions can keep you performing at your peak, minimise downtime, and give you the confidence to push harder in training and on event day. The benefits of adding a stretching routine to your week!By Ethan Farr, Sports Myotherapist and Exercise Scientist Stretching is often recommended for everything from warming up before a run to easing an aching back—but not all stretching is created equal. The way you stretch should match your specific goal. Whether you’re aiming to boost athletic performance or manage pain, understanding the right type of stretching can make a big difference in your results. Let’s break down the key differences between stretching for performance and stretching for pain management, so you can stretch smarter, not just harder.  Stretching for Performance If your goal is to move better, run faster, or lift more efficiently, your stretching should support those physical demands. Some recent meta-analysis found that 10 minutes of stretching a day can help maintain exercise performance levels even if you have not trained, which is a great tool for those of you going away on holiday. What It Looks Like:
Why It Works:
Avoid long static stretches before intense activity. Research shows that holding stretches too long before exercise can temporarily reduce power and strength. Save those for your cool-down. Stretching for Pain Management Chronic tension, poor posture, or injuries often require a different approach. When you're stretching to relieve pain, the goal shifts from performance to comfort, healing, and balance. What It Looks Like:
Stretching alone won't fix everything. If muscles are weak or imbalanced, strengthening exercises are just as important. And if a stretch makes your pain worse, it's a sign to back off and reassess.  Final Thoughts
Stretching can be a powerful tool—but only when used with intention. If you’re training for performance, focus on dynamic movements to prep your body and static holds after workouts to aid recovery. If you’re managing pain, prioritize gentle, sustained stretches and always listen to your body. Need help creating a personalized stretching plan based on your goals? Whether you're chasing a new PR or recovering from back pain, understanding your body’s needs is the first step and we’re here to help. Book your appointment today! By Ethan Farr, Sports Myotherapist Muscle pain isn’t always caused by injury or intense workouts. More often than not, the real culprits are small, unconscious habits we repeat daily or positions we stay in for prolonged periods of time—many of which slowly build tension, stress, and dysfunction in our muscles over time.  Here’s a breakdown of the most common muscle-wrecking habits—and what you can do to fix them.
1. Screen time and poor posture Whether it’s hours at a desk, sitting in front of a tv or doom scrolling endlessly on your phone, screen time often encourages poor posture. The most common issue? “Text neck”—where the head is craned forward and shoulders round inward, causing strain on the neck, shoulders, and upper back. The longer you stay in that position, the more your muscles adapt to it, shortening and tightening where they shouldn’t. How to Fix It:
2. Slouching at Your Desk/Repetitive Movements at Work If your job keeps you sitting or doing the same motion over and over (typing, lifting, scanning, etc.), it’s easy for muscular imbalances and joint strain to build up. Slouching compresses your lower back and hips and “switches off” the core adding load to your lower back and results in low back tightness and pain. While repetitive tasks overuse specific muscles and underuse others—leading to fatigue, tightness, irritation of the muscles and tendons or even chronic pain. How to Fix It:
You spend 6–8 hours a night in the same position—if your posture is off during sleep, that’s a long time for muscles to be stuck in awkward positions. Sleeping on your stomach can hyperextend your neck, while an unsupportive pillow can strain your shoulders and spine. How to Fix It:
4. Poor Walking Mechanics or Shoe Choices Walking is something we do every day without thinking—but poor mechanics or unsupportive shoes can silently wreak havoc on your muscles and joints over time. Common issues include overpronation (feet rolling inward) also considered to be collapsed arches or flat footed, heel striking too hard, or walking with imbalances due to past injuries or muscular tightness. Add in unsupportive or worn-out shoes, and you’ve got a recipe for chronic pain in the feet, knees, hips, or even your lower back. How to Fix It:
Final Thoughts Muscle pain doesn’t always start with a big event—it often begins with small, overlooked habits. But the good news? These habits are fixable. With regular posture checks, ergonomic tweaks, movement breaks, mindful sleep positioning, and better walking mechanics, you can significantly reduce unnecessary muscle tension and avoid long-term damage. If you’re feeling persistent pain or tension, don’t wait—get help early and book an appointment. The sooner you address it, the easier it is to fix. A combination of daily self-care and professional support (like massage, myotherapy, physiotherapy, or movement coaching) can keep your muscles moving well and pain-free for the long haul. By Ethan Farr, Myotherapist Starting an exercise plan can be exciting, but sticking to it can be tough. Whether you're a beginner or looking to get back into a routine after a break, it can feel challenging to maintain motivation, avoid obstacles, and keep up the momentum. The good news is, with a little planning and a strategic approach, you can set yourself up for success. Here’s a few tips that I use to help get you started—and stay—on track with your exercise plan.  1. Set Clear, appropriate and Realistic Goals Before you jump into any fitness routine, it’s essential to know why you want to exercise. Are you aiming to lose weight, build strength, increase flexibility, or just improve your overall health? Understanding your goals will guide your workout choices and help keep you motivated. Setting up proper goals is a skill and it isn’t as easy as just “lose weight” or “exercise more” to set yourself up for success, make sure your goals are SMART goals:
2. Start Small and Build Gradually If you’re new to exercise or even if you have just taken a large break, it’s tempting to dive into an intense routine right away to try and meet your long term goals as soon as possible, but this can lead to burnout or even injury. Instead, start with manageable activities and gradually increase intensity as your body adapts. For example:
3. Create a Flexible Routine Consistency is key, but life tends to get in the way. Having a flexible exercise routine makes it easier to adjust and keep going, even when things get busy. Here’s how to make your plan adaptable:
One of the biggest hurdles to sticking with an exercise plan is the feeling of dread before each workout. If you’re doing something you truly enjoy, it won’t feel like a chore, and you’ll be more likely to stick with it. Take some time to explore different types of exercises and find what excites you the most. Whether it’s dancing, cycling, swimming, yoga, weightlifting, or hiking, try to make your workouts something you look forward to instead of something you have to force yourself to do. If you enjoy a particular activity, you’re far less likely to skip it or give it up. Plus, you can always mix it up to keep things fresh. If you feel like your current routine has become a bit monotonous, try switching it up with something new to reignite your motivation. 5. Track Your Progress Seeing improvement, no matter how small, can be incredibly motivating. Tracking your progress not only helps you celebrate your wins but also shows you how far you’ve come, even on the days when you feel like you're not making much headway. There are a few ways you can track progress:
6. Focus on the Benefits, Not Just the End Result While your end goal might be to lose weight, build muscle, or run a marathon, it’s important to focus on the many benefits you’ll experience along the way, such as improved mood, better sleep, increased energy, and reduced stress. When you shift your mindset to appreciate these immediate benefits, the process becomes more rewarding. By focusing on how great you feel after a workout rather than fixating on the long-term outcome, you'll be more likely to enjoy the journey and stick to your plan. Sticking to an exercise plan doesn’t have to be difficult, but it does take intention, planning, and the right mindset. By setting clear goals, starting small, staying flexible, and focusing on the process rather than perfection, you can make exercise a consistent and enjoyable part of your life. Remember that progress is personal, and the key is to keep moving forward, no matter how small the steps may seem to be. Ready to level up your fitness goals? Book a session with Ethan, our expert sports myotherapist and exercise scientist! By Ethan Farr, Myotherapist It is widely recognized that myotherapy offers numerous benefits for athletes, both in terms of enhancing performance and speeding up recovery. However, many of you may be asking: When is the ideal time to see my myotherapist to ensure I perform at my best during my next event and continue to thrive in future competitions? If you're unsure, this blog post is tailored just for you! We'll dive into the timing and benefits of myotherapy before and after your events, helping you make the most of your treatment for optimal results.  Now, should you see a myotherapist before your event to prepare, or should you schedule a session afterward to recover? The answer isn’t a simple one-size-fits-all; it depends on your needs, goals, timing, and what your event entails. Seeing a myotherapist before an event is all about preparing your muscles, joints, and fascia for the physical demands ahead. Before a big competition, it’s crucial that your muscles are fully “activated” and prepared to perform at their best. A pre-event session can help with this by targeting specific muscle groups that need to be loosened and activated.Techniques such as soft tissue release and stretching can improve your flexibility and range of motion, ensuring that your body is ready for any movement demands during the event. One of the most important benefits of pre-event myotherapy is injury prevention. By identifying and treating areas of tension, tightness, or past injuries, your myotherapist can help mitigate the risk of strains, sprains, and other common sports injuries. Regular treatment before events can keep your muscles and fascia in top condition, reducing the likelihood of injury during high-intensity activity. Now the next big question is how long before your event should you schedule your appointment and to that I would suggest that it is best to schedule a session 2-3 days before your event. This gives your body enough time to benefit from the treatment without any lingering soreness or fatigue post treatment. Post-event myotherapy is all about recovery — helping your body bounce back more quickly from the physical stress it endured during your competition or training. After a high-intensity event, your muscles may feel sore, stiff, or fatigued. Myotherapy helps to alleviate this discomfort by improving circulation, reducing inflammation, and promoting muscle relaxation. Techniques like deep tissue massage and myofascial release can break down muscle adhesions and knots, speeding up the recovery process and static cupping. In addition to easing muscle soreness, post-event myotherapy can also help in the repair and restoration of muscle tissue. Intense physical activity can lead to microtears in the muscles, and myotherapy works to accelerate the healing process by increasing blood flow to the affected areas. This increased circulation helps deliver oxygen and nutrients to the muscles, promoting faster tissue regeneration. Moreover, myotherapy supports the body’s natural recovery mechanisms by reducing the build-up of lactic acid, which can contribute to delayed onset muscle soreness (DOMS). The timing of post-event treatment is just as important as pre-event preparation. Ideally, you should seek treatment within 24-48 hours after your event. This is the window when your muscles are most receptive to recovery techniques and where the impact of myotherapy can be the most beneficial. Delaying treatment too long may hinder your body’s ability to recover efficiently and delay your return to full performance. In some cases, a follow-up session after a few days may be necessary to address deeper muscle tension or areas that didn’t fully heal after the first treatment. Both pre- and post-event myotherapy have distinct benefits, but the real magic happens when these sessions are incorporated into a regular routine. Athletes who undergo consistent myotherapy treatments — even outside of specific events — experience long-term improvements in flexibility, strength, and overall performance. Myotherapy can help reduce the risk of chronic injuries, improve posture, and maintain muscle balance, which is essential for preventing overuse injuries that can develop over time. Are you training for a major sports event? Book an appointment with Ethan to make sure you're in top condition for the big day. He can create a personalised treatment plan to help you perform your best during the event and recover effectively afterward. By Ethan Farr, Myotherapist Weight loss, something that many of us want to do, however even more of us fail to do it, maintain it or just fall off the bandwagon way too early. When it comes to weight loss, there isn’t a one size fits all approach and many of us look for an easy/instant fix but weight loss that can be maintained doesn’t come all that easy and is more nuanced than that. People tend to oversimplify weight loss and say “just eat less” or “exercise more” or even “try [insert] diet” which, yes, all of these can work but I’m here to give you clearer ways you can go about achieving these things to help you hit your weight loss goals.  Firstly let's address this 'eat less' component of weight loss, for those who love numbers and calculating, you can count calories. To do this I would suggest using a BMR (basal metabolic rate) calculator online which will give you an estimated number of calories you need to live and complete day to day activities. From there you can reduce your calorie intake by 10-20%, maintaining that amount each day and you will see weight loss results.
However most of us, myself included, don't have the time or the desire to go through their calories with a fine tooth comb every day and it can potentially lead to unhealthy habits. I found that when I was doing this I developed a bad relationship with food and an unhealthy obsession with calories in versus calories out. Instead, when it comes to diet I find it easier to make small changes and/or add healthier options instead of cutting things out. Some examples include:
Next let's look at the 'exercise more' component. While it is true that if you do more exercise you will burn more calories then if you don’t exercise but it’s also important to think about the kind of exercise you’re doing. A lot of people focus on cardio as the go-to exercise for weight loss, and while cardio can absolutely help, it’s only part of the equation. Weight training, for example, is a game-changer. Not only does it help you burn calories during the workout, but it also increases muscle mass, which in turn boosts your metabolism and BMR even while you're resting. Building muscle helps your body burn more calories at rest, which can help with weight loss in the long run. When it comes to exercise, finding something that you enjoy and can stick to is key. It's easy to burn out if you force yourself into a routine that feels like a chore. Experiment with different activities—whether it’s cycling, swimming, yoga, or strength training—until you find something that makes you excited to move your body. Unfortunately exercise alone won’t necessarily lead to weight loss as you simply can’t ‘out train’ a bad diet. However, let’s not forget that exercise is great and holds many other health benefits long term and isn’t just a weight loss tool. It improves quality of life, improves day to day movement quality and improves mental health, not to mention it keeps you more independent well into your retirement years and reduces your risk of fall injuries as it helps to maintain your bone density. Here are some basic movement goals to help you incorporate more exercise into your routine:
Achieving sustainable weight loss is more than just following a set of rules, quick fixes and fad diets. It’s about making mindful, balanced changes that work for your body and lifestyle. These changes need to be something you can maintain ongoing, not just something you struggle with for 4-8 weeks. Whether you focus on small dietary adjustments, adding more physical activity, or cultivating a positive relationship with food, the key is consistency and finding what makes you feel good. Remember, weight loss isn’t just about numbers—it’s about creating a healthier, happier version of yourself. So, experiment, listen to your body, and keep going, even when progress feels slow. When it comes to weight loss I prefer to look at the direction of change rather than the magnitude of change, as long as you’re continuing to move in a positive direction you’re already kicking goals. If you're ready to take the next step in your weight loss journey and need guidance tailored to your needs, book an appointment with me today. Let’s work together to create a plan that helps you achieve your goals in a sustainable, healthy way! |
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