80% Quit the Gym Within a Year – Here’s How to Be the 20%

 Why Gym Dropout Rates Are So High

How to Avoid Becoming a Dropout Statistic

Local Gyms in Oxfordshire to Consider

1. Hall Personal Training  – (Kidlington, Oxford & Deddington, Banbury)
   Specialising in small group training and 1-on-1 personal training, with a focus on tailored fitness and nutrition plans. Hall Personal Training offers a non-intimidating environment where clients see real progress.
2. BEAT Fitness – (The Hatchery, Middle Aston)
   Beat Fitness is a gym located in the Oxfordshire area, offering a variety of large group classes. Their focus is on inclusive fitness, catering to diverse needs with classes such as non-contact boxing, circuit training, and strength programs.
3. David Llyod – Oxfordshire Health & Racquets Club (Oxford Business Park)
   Located in Oxford, this facility combines fitness with luxury, including spa amenities, a crèche, and a variety of classes.
4. The Athlete Centre – (Horspath, Cowley)
   Perfect for those who enjoy functional fitness, The Athlete Centre specialises in strength training and CrossFit.
5. The Gym Group – (Oxford)
   For those seeking affordability and 24/7 access, this no-frills gym is a good option. However, beginners might need to invest in external guidance for a structured program.

Breaking the Cycle. Making Your Fitness Journey Last

5 Game-Changing Benefits of Strength Training Every Menopausal Woman Needs to Know

Before we begin, I’d recommend you take a look at our previous blog: The Oxfordshire Guide to Menopause: What Every Woman Should Know.

Menopause is a transformative phase of life for women, marked by significant hormonal changes that can affect physical and mental health. While these changes can be challenging, strength training has been shown to play a vital role in improving well-being during menopause.

Dr Louise Newson, a leading menopause specialist, frequently highlights the importance of exercise. She advocates strength training as one of the most effective ways to address the physical changes associated with menopause, particularly for bone health, muscle mass, and mental well-being. At Hall Personal Training in Oxfordshire, we combine our expert knowledge with personalised support to help our female members thrive during this life stage. 

Let’s dive into five game-changing benefits of strength training every menopausal woman needs to know:
1. Boosts Bone Density and Reduces Osteoporosis Risk 
Dr Louise Newson warns that postmenopausal women lose bone density at a rate of 1-2% per year due to declining estrogen levels. This increases the risk of fractures and osteoporosis. Research shows that strength training can significantly slow this process. A study in the Journal of Bone and Mineral Research found that resistance training increased bone density by up to 2.9% in postmenopausal women over a year, with another study showing up to 5% increase within 6 months for women going through the menopause.

At Hall Personal Training, our training programmes include exercises like squats, deadlifts and press ups, designed to improve muscle growth and strength, and to help strengthen bones safely and effectively. Every exercise is tailored to each members’ fitness level, ensuring maximum benefit without risk of injury.

2. Supports Hormonal Balance and Reduces Anxiety 
Menopause often brings mood swings, anxiety, and low energy, largely due to fluctuating hormone levels. Strength training helps by releasing endorphins, which improve mood and reduce stress. Dr Newson emphasises the link between regular exercise and reduced menopausal symptoms, particularly depression and anxiety. 

Additionally, research published in Menopause: The Journal of The North American Menopause Society shows that women who engage in strength training report improved emotional well-being. At Hall Personal Training, we create a positive and supportive environment – whether you prefer one-on-one sessions or small group personal training – to ensure you leave each session feeling empowered. 

3. Increases Muscle Mass and Maintains Metabolism 
According to Dr Stacy Sims, an exercise physiologist specialising in women’s health, menopausal women lose up to 8% of muscle mass per decade if they don’t engage in resistance training. This muscle loss slows metabolism, contributing to weight gain. Strength training is crucial for building lean muscle, which burns calories even at rest! 

Our personal training programmes focus on compound movements, such as squats, chin ups and lunges, which efficiently build muscle and improve strength. We’re able to tailor these exercises to your ability, ensuring progress without pushing you too fast, too soon. 

4. Improves Sleep Quality 
Dr Newson also highlights sleep issues as a common complaint during menopause, with many women struggling with insomnia or restless nights. Strength training has been shown to improve sleep by reducing cortisol (the stress hormone) and increasing relaxation. 

Incorporating strength training into your weekly routine can help regulate your sleep patterns. Our small group personal training sessions provide a consistent, manageable way to stay active, giving you the energy to take on each day. 

5. Reduces Risk of Chronic Conditions 
Menopause increases the risk of heart disease, type 2 diabetes, and high blood pressure. Strength training can help mitigate these risks by improving cardiovascular health, enhancing insulin sensitivity (improving blood sugar management) and supporting weight management. 

Dr Sims advises focusing on progressive overload – gradually increasing resistance over time – to maximise these health benefits. At Hall Personal Training, we guide you through personalised and periodised workouts to ensure you’re continually improving and staying motivated. 

Expert-Backed Advice for Menopausal Women 
Both Dr Louise Newson and Dr Stacy Sims agree; strength training is non-negotiable for women navigating menopause. Here’s our recommendations on how to get started: 

1. Prioritise Frequency: Aim for at least 2-3 strength training sessions per week. 
2. Incorporate Functional Movements: Focus on exercises that mimic daily activities, like squats, lunges and rows. 
3. Work with a Professional: Getting started can often feel like the hardest step. Working with a personal trainer provides the accountability you need to overcome that initial inertia. They’ll guide you through an effective strength training programme tailored around you and your needs, ensuring proper form and continued progression.

Why Choose Hall Personal Training? 
At Hall Personal Training, we take pride in offering tailored fitness plans for women at all stages of life. Our experienced coaches are well-versed in supporting menopausal clients, helping them build strength, confidence, and resilience. Whether you prefer individual attention or the camaraderie of small group personal training, we’ll help you reach your goals in a supportive environment – guiding you towards a stronger, healthier, happier life! 
Are you suffering from symptoms of menopause? Check out your next blog read: The Top 3 Vitamins for Menopause: What Science Really Says

The Oxfordshire Guide to Menopause: Empowering Every Woman Through this Transition!

Menopause is a significant life stage for women, bringing unique challenges that impact both physical and emotional well-being. In Oxfordshire, where over 200,000 women fall within the age range of typical menopause onset, understanding the transition and having access to local, tailored resources, such as personal training and a well balanced nutrition plan, can make a world of difference. This guide explores menopause, focusing on the benefits of strength training, weight loss strategies, and wellness programs available “near me” in the Deddington and Oxford area to empower women during this phase.

Understanding Menopause and Its Impact
Menopause, typically occurring around age 51, marks the end of a woman’s reproductive years and is diagnosed after 12 consecutive months without a period. During this time, over 80% of women experience symptoms like hot flashes, sleep disruptions, and mood fluctuations, according to NHS data. In Oxfordshire alone, tens of thousands of women in Oxfordshire will experience menopause-related symptoms at some point, with many reporting an impact on daily life, energy levels, and mental health.

The Role of Strength Training for Menopausal Women in Oxfordshire
One of the most effective ways to combat menopausal symptoms is through strength training. Muscle mass tends to decline with age, a process accelerated by decreasing estrogen levels during menopause. Strength training is shown to reduce these effects, helping with muscle retention and metabolism, which can alleviate weight gain and fatigue. Women in Oxfordshire interested in fitness options “near me” can benefit from Hall Personal Training’s tailored strength training programmes, specifically designed for the needs of menopausal women. One study suggest that women who incorporate strength training see up to a 5% increase in bone density and muscle mass over a 6 month period, making this a vital component of a well-rounded menopause management plan.

Effective Weight Loss Strategies During Menopause in Oxfordshire
Around 70% of women report weight gain during menopause due to hormonal shifts affecting fat distribution and metabolism – gaining on average 1.5lbs per year during their fifties and sixies. However, women in Oxfordshire can find integrated weight loss approaches that combine personalised nutrition and exercise. At Hall Personal Training, for example, we provide individualised dietary plans and fitness routines proven to support healthier body composition during menopause. Research indicates combining strength training with a balanced diet increases the likelihood of sustainable weight loss by 25% more than diet or exercise alone!

Small Group Personal Training Tailored to Menopausal Women
Our small group training sessions are thoughtfully designed to support women going through menopause, incorporating flexibility, strength, and aerobic exercises. Women in Oxfordshire and surrounding areas benefit from a strong, supportive community of like-minded individuals experiencing the same journey. Our fitness classes not only enhance strength and flexibility but also provide a social connection that helps reduce feelings of isolation. For those looking for “personal training for menopause near me,” we offer a blend of community support with expert guidance, catering to women at any fitness level.

Support from Oxford’s Menopause Fitness Experts
Oxford and the wider Oxfordshire area are home to numerous fitness professionals with specialised expertise in helping women navigate menopause. At Hall Personal Training, our trainers are equipped to guide women through exercise routines that address menopause-related changes, focusing on resilience, strength, and confidence. Research from NIH shows that guided, personalised fitness plans improve adherence by 30%, which is crucial for long-term health benefits.

Nutritional Guidance for Menopausal Women in Oxfordshire
Studies show that approximately 60-80% of menopausal women have insufficient magnesium levels, largely due to hormonal changes that affect mineral absorption and retention. A balanced diet rich in magnesium, calcium, vitamin D, and other nutrients is essential during menopause, supporting bone health and helping to manage symptoms like fatigue and mood swings. Our nutritional coaching service, included in our programmes, ensures women receive the right support in adapting their eating habits for improved well-being during this stage.

Conclusion: Navigating Menopause with Oxfordshire’s Resources
Menopause may introduce a series of changes, but it’s a journey that you don’t have to navigate alone. With supportive resources — from strength training and nutritional guidance to community fitness classes “near me”—the programmes and support we provide help women (like you) thrive. At Hall Personal Training, we’re committed to empowering women through tailored fitness and nutrition programmes, so you can embrace this transition with strength, confidence, and resilience. Remember, menopause is a new chapter, and with the right support, it can be one of growth and vitality.

Your next blog read: 5 Game-Changing Benefits of Strength Training Every Menopausal Woman Needs to Know

Why Choose Hall Personal Training?
For Oxfordshire’s women looking to embrace wellness and find community support during menopause, Hall Personal Training offers one of the area’s top-rated, specialised programmes — designed by professionals who understand the unique needs of this life stage. Contact with us today, and join the hundreds of ladies we’ve helped thrive towards a stronger, healthier, happier future!

Unfortunately, (you know it’s never good news when a blog post opens with ‘unfortunately’) Diabetes is more prevalent now than ever. A quick survey among our contacts showed that most of us know somebody suffering with the illness. When I talk about diabetes today, I’m really referring to Type 2 Diabetes, which is the lifestyle-related type, and makes up 90% of diabetic cases*. Working in the health and fitness industry, we’re always overjoyed when somebody with Type 2 Diabetes comes to us wanting to make a change. It’s an instance when we know we can use our skills and knowledge to make an overwhelming impact on somebody’s life and health. Going on that journey with them is a privilege, but it’d be better if fewer people were having to take those steps in the first place.

If we look at some stats from a paper published in 2019 looking at Diabetes in the UK, it’s estimated that 7% of the UK population is now living with Diabetes and approximately one million more people are walking around with undiagnosed Type 2 Diabetes. To give some context, in May 2020 the ONS reported 7% of the UK population had been infected with Coronavirus so far. Worryingly, there’s no indication of its incidence slowing down. In fact, DiabetesUK predicts the number of people living with diabetes to rise to 5.5 million by 2030. This is shocking, as people living with Type 2 Diabetes are 50% more likely to die prematurely; Diabetes is the biggest contributor to heart disease and limb amputations, causing 530 heart attacks and 175 amputations per week in the UK alone. In 2019, 13,951 people lost their lives to diabetes in the UK and one in six hospital inpatients are diabetic, costing the health service £10 billion per year (10% of its total budget).

These statistics are saddening and maddening. Medical and scientific research shows that Type 2 Diabetes can be prevented, controlled and even reversed. Many of the deaths reported across 2019 as a result of diabetes could have been avoided simply by providing people with the right knowledge and tools to take charge of their health. So, what does sugar to do our weight, and what can we do about Type 2 Diabetes?

Let’s start by looking at what Type 2 Diabetes actually is. 

Healthy individuals have around one teaspoon of glucose (blood sugar) circulating their bodies. The hormone insulin keeps our glucose levels in check, and makes sure that the sugar we consume is stored safely in our cells, rather than circulating around in our blood. Type 2 Diabetics can’t metabolise blood glucose properly, so more and more glucose builds up in their bodies. In an effort to safely store it, increasing amounts of insulin are produced, but the cells no longer recognise insulin’s signal. We call this insulin resistance, and it causes Type 2 Diabetes.

Let’s move on to what causes this to occur.

In most cases, the answer is simple: excessive food intake, weight gain and lack of movement/exercise are the main contributors. So it should be simple to reverse, right? Well, no, this isn’t the case. Once insulin resistance has occurred, it has knock-on effects on other hormones, including Leptin. Leptin is secreted by our fat cells, and helps to regulate our appetite and weight.

The more fat cells we carry, the more leptin we have telling our body to eat less and move move, helping us to burn off excess energy. As we lose body fat we reduce the amount of leptin, and in doing so signal our body to eat more and move less. If you’ve even been on a successful diet, you’ll have likely witnessed leptin at work and found your appetite increasing over subsequent weeks.

Logically, Leptin should be helping us out if we’re carrying excess weight, but for those with Type 2 Diabetes, this isn’t the case. Type 2 Diabetes and high levels of obesity cause high levels of insulin as the hormone battles to keep blood glucose in check. When insulin levels are raised, they block the signals Leptin is giving off to the area of the brain that controls weight and appetite. Despite having high levels of body fat, the signal to eat less or move more isn’t getting through. Because it’s not receiving the message from Leptin, the brain believes fat stores are low and so adjusts appetite and motivation to exercise in an effort to gain weight. This is a chemical disaster – essentially you now have somebody who is obese and needing to lose weight having the appetite and cravings of an individual who is underweight. It’s crucial that we understand this chemical imbalance when working with individuals with Type 2 Diabetes.

It’s not easy, but all is not lost. There are a few proven strategies that can help to improve and even reverse Type 2 Diabetes.

1. Exercise
When looking to lose weight and improve health exercise is a must, even more so for diabetics. It’s well established that exercise can increase glucose uptake from the blood into muscle tissue to be used as fuel. In fact research has shown a single bout of moderate intensity exercise can increase glucose uptake by at least 40% for 48-72 hours after exercise. That means undertaking 3-4 sessions per week of moderate intensity exercise is hugely beneficial. Indeed, modest exercise (even without weight loss) reduces the morbidity and mortality associated with diabetes. It’s difficult to imagine a more effective therapeutic strategy for reducing insulin resistance, improving blood glucose levels and improving overall health and wellbeing.

2. Sleep
If exercising seems like too much effort and you’re looking for something a little more relaxing then obtaining a good night’s sleep is paramount for both blood sugar management and regulation of appetite. Research groups have found far higher rates of Type 2 Diabetes among individuals that routinely sleep for less than six hours per night. In fact, studies have found sleeping four hours a night over six nights is enough to reduce the your uptake of glucose by 40%. Even partial sleep deprivation across one night increases insulin resistance, and increases blood sugar to pre-diabetic levels. We already know 62% of people with glucose levels in the pre-diabetes range are likely to have poor sleep.

Dr. Eve Van Cauter is a researcher looking at the link between sleep and appetite, and has found that loss of sleep increases circulating levels of endcannabinoids (yes, the same chemical you produce when you smoke marijuana) and a decrease in leptin, resulting in increased appetite and desire to snack. This chemical change increase is one of the reasons why our cravings for carbohydrate-rich foods and sweet/salty snacks increase by 30-40% and caloric intake by any additional 300 calories when sleep is reduced.

Chronic sleep deprivation is now recognised as one of the main factors in the development of Type 2 Diabetes throughout first-world countries. Quality sleep is a must!

3. Diet
Last but by no means least, diet is probably the strongest tool we have in our armoury in the fight against Diabetes. Low calorie diets can reverse and treat Type 2 Diabetes. The Diabetes Remission Clinical Trial (DiRECT) study and researchers at the Universities of Newcastle and Glasgow devised a diet plan consisting of 800 calories per day. They took around 300 patients that have had Diabetes for six years. After one year, 46% of the participants went into Diabetes remission and sustained their recovery without medication compared to only 4% of participants in the control group.

For some people, eating 800 calories a day isn unsustainable. If that’s you, then you could perhaps consider a low carbohydrate diet, as we know diets that promote a lower intake of carbohydrate foods (<90g) help to improve blood glucose, insulin and weight loss compared with traditional eating.

Finally, if you’re not ready to completely overhaul your diet then consider including vinegar shots before meals. There’s a surprising amount of literature investigating their effect on blood sugar. A recent meta-analysis of controlled trials suggests that consuming one to two tablespoons of vinegar shortly before a carbohydrate-containing meal lowers the overall glucose response by an average of 60% and overall insulin response by an average of 130% compared to the same meal without vinegar. Notably, subgroup analysis suggested that both healthy and insulin resistant people observed a significant benefit, although the effect was more pronounced in people with insulin resistance.

When it comes to dietary advice and Type 2 Diabetes it’s important to consider a diet that:

1. Reduces your total caloric intake to help promote weight loss
2. Reduces any refined, processed carbohydrate food sources such as biscuits, cakes, pastries, sugary cereals and fried foods such as chips, donuts etc.
3. Increases carbohydrates from whole grains such as beans, pulses, lentils, potatoes etc.
4. Increases intake of fibre through foods such as fruit, vegetables and smoothie recipes
5. Adds a shot of vinegar before or during any meal that contains a high level of carbohydrates – this is a great strategy to use when any meals you eat are out of your control

In summary, we need to be aware of the prevalence of diabetes as despite advances in health care and medical science the number of people suffering with diabetes is on the rise. Unfortunately, the world we live in today and the foods we eat are all set up to promote an unhealthy life which only increases the risk of developing diabetes. But arming yourself with the knowledge and tools to understand this condition is the first step in tackling it and taking care of your health.

When our members come to us with Diabetes or in a pre-diabetic state, we have a variety of tools that address their nutritional needs, but also work on habits and behaviour change to ensue the changes they need to make aren’t unsustainable or overwhelming. If you need help developing a strategy to tackle your weight or diabetes, please do feel free to reach out. Email Chris here.

*The other 10% of cases are made up of Type 1 (when the pancreas fails to make insulin – 8%), with the remaining 2% made up of gestational diabetes and Type 3 Diabetes.

What is the most important muscle in the body? Your first answer may be to suggest your legs, abdominals or even your tongue, but however great a well-defined six-pack looks, the most important muscle is in fact the heart! It doesn’t just pump blood around our body, but also has a vital role in shuttling hormones and transporting the nutrients consumed from food to our working tissues and muscles.

Like any muscle, if we want it to grow bigger, stronger and more efficient, we need to exercise it, just as we train our legs, abdominals and arms to be stronger.

So, how we do this?

Well, we apply the same theory as we do to other muscles in the body. Take skeletal muscle for example; the load (weight) and number of reps we use can influence how that muscle develops. If you wanted to focus solely on getting a muscle strong, then you would typically train it across a 1-5 repetition bracket, but people looking for bigger muscles would focus on training between 6-12 reps using a variety of exercises.

Our heart (or rather our cardiovascular system) can also be trained in a similar way to elicit specific training outcomes, such as strength, size or stamina. When it comes to the cardiovascular system, we have three different adaptive abilities or “energy systems”. Let’s take a look at them:

1. The Alactic System – great for supplying us with instant bursts of speed and power
2. The Anaerobic System – great for delivering speed and power for a short period of time
3. The Aerobic System – not a great one for expressing power or speed, but will keep you going for hours on end

Unless you’re an athlete, don’t worry too much about developing the alactic system. For everyday life, your focus should be on building up the anaerobic system and even more importantly, the aerobic system as these are the ones that’ll have the greatest impact on your health and fitness goals.

In the same way we use repetition brackets as a guide for individual training responses (i.e. strength, hypertrophy or muscular endurance), our heart also has its very own set of ‘rep ranges’ called ‘zones,’ and each zone helps to develop one of those three energy systems.

So, how do we know which zone we’re working in?

Let’s think about weight training again. We often estimate the load we should lift based on a percentage of your one rep max for that lift. It works just the same with heart rate training.

Heart rate zones are set as a percentage of maximum heart rate, which can be calculated using the formula 220 – age, or for a more accurate measurement, performing the Cooper Test, a 12-minute maximal running test (which is a bit less fun…)

Once a max heart rate has been established the zones can be set and you can confidently exercise for your desired training outcome:

Zone 1 – 0-65% of Max HR
Helps to improve overall health by driving the recovery process in the body

Zone 2 – 66-75% of Max HR
Works on developing your aerobic fitness

Zone 3 – 76-85% Max HR
Helps to increase the amount of time and power you can work aerobically

Zone 4 – 86-95% Max HR
Helps to develop your anaerobic fitness

Zone 5 – 96-100% Max HR
Helps to develop the power you can express anaerobically and the ability to function at max capacity

These five zones provide the structure required to train cardiovascular fitness to its full capacity. Thanks to modern day fitness apps, we have complete access to what our heart is doing while we’re exercising.

Keep an eye out for my next blog – I’ll explain why it’s important to train your heart, and how you can use technology to train your cardiovascular system to achieve a stronger, healthier and happier future.

We’re on the six-week countdown until gyms (hopefully) reopen. So how can you make the most of your time at home? George gives us his top tips for designing a top-quality home training programme.

The main difference between writing a programme for training at the gym and training at home is going to be where you place your focus first. When we train in the gym, we have access to a huge variety of equipment, allowing us to place your goal at the centre of programme design. This isn’t the case when we’re training at home, so rather than thinking about the goal first, we’re going to assess what equipment you have first and then work back from there.

Equipment & Goal

Everyone who undertakes resistance training should be rotating through the different phases of training – strength, hypertrophy and metabolic/conditioning work. Given the lack of kit available to most of us at home (a dumbbell or two, a kettlebell and a resistance band if we’re lucky!) it makes sense to spend this time focusing on a form of training that doesn’t require huge progressions in load, namely metabolic/conditioning work. This will allow you to come back to the gym in a more conditioned state, allowing for faster adaptations, a win-win in my eyes.

So what does this look like? Well, it means:

• Training multiple muscle groups per day (both upper and lower body in the same session)
• A ‘circuit’ of 3-4 exercises
• Higher reps and reduced rest periods – extra fun!

If you need some more info on different training phases, check out this blog post for lots of handy hints.

Reps

Load limitation also means we need to increase the number of reps we perform per exercise. There’s not much benefit to be gained doing six reps with a weight we could use for 15-20. Regardless of the weights you have, we want to be aiming to end the set with about two reps left in the tank. This is sometimes called ‘Reps in Reserve’ (RIR).

A good rep range to aim for would be 12-15 reps per exercise, ending each set with 2RIR. We won’t be looking to achieve muscular failure during this type of session.

Rest Periods

With increased reps comes reduced rest, counterintuitive I know, but that’s the way it is. Resting for 90 seconds after each circuit of 3-4 exercises would be a great start.

Training Frequency

Given the type of training, we should be able to train each muscle group more often, increasing frequency of each group to around three times per week. The individual’s training age will come into play here.

Piecing it together

So, when you’re writing your next at home programme, remember to think about:

• Training multiple muscle groups per day (upper & lower body)
• A circuit of 3-4 exercises
• 12 to 15 reps per exercise
• Rest 90s after each round

I would suggest starting with two different programmes and alternating between them, completing 3 workouts per week. This way you end up completing each one twice every other week.

Examples

Total A

A1 – Dumbbell Goblet Squat                                 x 12 reps

A2 – Dumbbell Overhead Press                           x 12 reps

A3 – Dumbbell Reverse Lunge                              x 10 reps p.s

A4 – Bent Over Banded Row                                x 15 reps

*90s Rest

*Complete 4 rounds

Total B

A1 – Kettlebell Swing                                               x 15 reps

A2 – Single Arm Dumbbell Row                           x 12 reps p.s

A3 – Dumbbell Split Squat                                      x 10 reps p.s

A4 – Dumbbell Floor Press                                    x 15 reps

* 90s Rest

*Complete 4 rounds

Progressing

My preferred methods for progressing metabolic programmes are:

Increasing the number of rounds

Week 1 – 4 rounds

Week 2 – 4 rounds

Week 3 – 5 rounds

Week 4 – 5/6 rounds

Reducing rest periods

Week 1 – 90s

Week 2 – 90s

Week 3 – 75s

Week 4 – 60s

If you need any help designing a programme, feel free to drop me an email here. Alternatively, you can join our online personal training service, which will last as long as lockdown does.

It’s National Coffee Week! Coffee is now the most popular drink world-wide.Every morning around 80% of British households kickstart their day off with an instant caffeine hit, collectively consuming around 95 million cups of coffee per day. Not that we need an excuse for our morning coffee, but there are a fair few benefits of that daily ritual when it comes to your health and your performance in the gym. So, how does caffeine actually work?

Well, caffeine has the ability to block the uptake of a chemical in the brain known as adenosine. Think of adenosine as a ‘sleep agent,’ accumulating and binding to sites on the brain (adenosine receptors) and then causing a slowing down in nerve cell activity. This change in pace make us feel drowsy, mentally fatigued and tired, a perfect cocktail to help us fall asleep. Across the night our brain washes away the accumulated adenosine ready for the next morning, and the process starts all over again.

To a nerve cell caffeine, looks like adenosine, which allows the caffeine to bind to its receptor site – it’s a battle between caffeine and adenosine and caffeine always wins. However, caffeine doesn’t slow down a cell’s activity like adenosine would, but rather speeds it up.

This increase in speed causes increases in communication between nerves, neurones and the four hemispheres of the brain. Our pituitary gland (the thermostat of our hormones) senses this increased activity and thinks some sort of emergency is about to occur, so releases a wave of stress hormones as defence, switching our system into “fight or flight” mode. We now have a heightened state of alertness and mental acuteness. You’re now like Bradley Cooper from the film Limitless when he took NZT-48.

This new state brings about some rather impressive results when it comes to your performance in the gym. Struggling to see improvements in how much you can squat? Caffeine has been shown to improve strength and power in the lower body by up to 7%. In addition, it’s been shown to enhance both our aerobic and endurance capacity, providing a whopping 9% advantage compared to drinking water alone! And it effects don’t just stop there, as caffeine can help improve recovery between workouts, cutting post workout muscle soreness by almost 50%, which means you can could go back the next day and hit it hard.

There’s no doubt that caffeine acts as a truly remarkable ergonomic aid, enhancing strength, stamina and recovery but to see such effects on our performance the general recommendation is to consume between 3-9mg per kilogram of bodyweight. For an average 80 kg male this would equate to between 240 – 720mg, the equivalent of 4-12 Nespresso capsule shots. That’s a lot of coffee, and exactly why using coffee as a source of caffeine before a training session can be problematic.

With coffee you never know exactly how much caffeine you are getting, as factors such as the type of coffee bean and the roasting process can influence the amount of caffeine that ends up in your cup. One study found that the same coffee beverage obtained from the same cafe varied in its caffeine content by as much as 60%.

The second problem is the amount of coffee needed to drink to ensure you hit the appropriate caffeinated threshold. In most cases this would be an average of two large Americanos, which could leave you needing to dash off for frequent trips to the bathroom* during the training session. As a result, caffeinated sources in the form of tablets, gum or gels are generally recommended over coffee itself.

However, this is National Coffee Week and despite coffee not being the most appropriate source of caffeine, it does provide us with a host of additional advantages that pills and gels cannot.

This may come as a surprise to you, but coffee is our main supply of antioxidants. In fact, studies show most people get more antioxidants from drinking coffee than both fruits and vegetables combined! Up to 79% of our dietary antioxidants come from beverages such as coffee, tea and red wine, with a surprisingly low amount coming from food, at just 21%. These antioxidants are very useful at neutralising free radicals and preventing oxidative stress.

You then have the polyphenols which give coffee that characteristic and rich smell. It’s been suggested these polyphenols may help to prevent a number of diseases such as heart disease and cancer, with the majority of findings showing they reduces blood glucose, and possibly lead to a 40% lower risk of developing type 2 diabetes.

Coffee (and caffeine) can help you harness some truly remarkable gym results, but it’s not without its drawbacks when it comes to sleep quality. That’s a blog for another day, but I cannot stress how important getting a good night of sleep is as nothing quite rivals sleep’s impact on our body and mind. With that in mind, I’d urge you to stop your coffee intake at 11:00am, allowing time for the caffeine work its way through your system, ensuring you’re able to drift off peacefully and get a good night’s rest ready to “wake up and smell the coffee” the following morning.

*Coffee nor caffeine are not a diuretic like most people would make you believe as recent evidence indicates that a moderate daily coffee intake provides similar hydrating qualities to water.

And in case you were wondering, where the name “Americano” came about…

As the name suggests, the drink did originate from America. During the Second World War, American soldiers were served shots of Italian espresso on the front line, only to find it was too strong, so they requested for it to be served with more water – hey presto, the brith of the Americano.