If you’re over 40, flexibility is key to safer, more effective strength training.

Mobility work doesn’t just help you move better - it also prevents injuries, improves posture, and supports your back so you can get stronger without setbacks.

Why does range of motion matter in strength training?

When you lift weights, your joints need to move freely through their natural range. Without enough joint range of motion, or flexibility, your body has to “borrow” movement from somewhere else.

Unfortunately that is often your lower back.

Take the deadlift as an example – lifting a weight from the floor.

It’s primarily a hip extension: your hips bend and then extend to bring you upright. But if your hips are stiff, your body cheats, to make up for that lack of range of movement.

When that’s the case, you will either:

• Bend your knees too much, turning it into a squat, or
• Round your lower back, which increases the risk of pain or injury.

Both compensations make lifting less efficient...

When most people think about fixing their back pain, they jump straight to stretches or core exercises. But there’s one overlooked area that can make a huge difference - your hips.

That’s where an exercise called the hip aeroplane comes in. It’s perfect for improving hip mobility, stability, and balance, all of which directly affect how your lower back feels.

Why your hips matter for a healthy back

Your hips and lower back are very much connected. When your hips move well and stay strong, your lower back doesn’t have to overcompensate. But when your hips are stiff or unstable, your back ends up doing more work than it should.

And this can lead to pain.

The hip aeroplane works three key muscles that protect your back:

• Glute Max – your main powerhouse muscle in the buttocks.
• Glute Medius & Minimus – smaller muscles around the sides of your hips, that control stability and side-to-side movement.

When these muscles are strong and active, they take pressure off your spine during...

When most people think about back pain, they think about muscles, maybe their core, maybe their posture. But there’s another major player that often gets ignored, and that’s the bones.

That might sound surprising, but if you’re struggling with long-term back discomfort, understanding how your bones work, and how they change as you age, can be a game-changer for managing pain and protecting your spine in the future.

Let’s dive into how your bones develop, what happens to them over time, and how simple lifestyle changes (like the right kind of exercise) can help prevent bone loss and promote lifelong skeletal health

The life cycle of bones: how bones grow

Believe it or not, you weren’t born with "real" bones. At birth, your skeleton was mostly made of cartilage, the soft, flexible stuff you find in your nose and ears. Over time, minerals like calcium and phosphorus get laid into that cartilage, slowly turning it into hard, strong bone.

As a child and teenager, your bones were consta...

When I was a teenager, I injured my lower back.

Not in the gym. Not lifting something heavy. But playing skittles - a game, here in the UK, that’s similar to ten pin bowling.

My job was to reset the pins at the end of the alley - a repetitive task that involved bending down, again and again.

The load wasn’t heavy, but the repetitive flexion of my spine several nights a week eventually led to injury. I didn’t know what was wrong. The pain would come and go.

I wasn’t training, I didn’t have a strong back, and gym culture for teenagers wasn’t really a thing at the time.

Would having a stronger back have helped prevent this injury?

People all over social media will tell you, "Strengthen your lower back and it will fix your pain."

They’ll tell you back extensions, deadlifts, core work will all work to solve your problem.

But I’m not so sure.

I’m here to explore the idea that low back strength is not the answer. At least, not the full answer.

Let’s look at another example - this t...

I often talk about how your spine, low back, and core muscles work together to support movement, stability, and strength.  But here we’re digging deeper to look at the interconnections. How do they actually work together? And do we need to strength-train them like we do our arms or legs?

We’ve covered what the muscles of the spine and core are. But a deeper question still hangs in the air: how do they all actually work together?

The short answer is ‘not exactly’, but let’s start by looking at the role of these different muscle groups.

Multifidus and your spinal communication system

Let’s talk first about multifidus, and the other small muscles that span the transverse and spinous processes of the spine. These aren't your power generators. Instead, they’re densely wired with neural structures, and their primary job is to offer postural feedback, not strength.

This deep layer of ‘stabilisers’ act as a communication system between your spine and your central nervous system (CNS). The...

So often I’m asked by people about how to work the sides or lateral parts of your core. It’s one of the most common things I see missing in the people I work with, and I’d go so far as to say it’s the missing link to core strength and stability.

In this article I’m talking about the most effective core exercises you can use to easily access those lateral muscles and to make your core strong at 360 degrees.  And I promise you it’s nothing complicated.

 Effective core exercise - Side plank

The classic exercise might make you groan, but the fact is it’s simple and works hard for you. If you've watched any of my other tutorials, you’ll see I don't verge too far away from the fundamentals. I try to keep it straightforward so most people can do it. Some people might think the side plank is a bit of a waste of time. It’s something they've done for years. And they perhaps feel it’s not ‘advanced’ enough for them.

That couldn’t be further from the truth.

‘Stick to the basics’ is a phrase ...

In this tutorial, I am discussing and demonstrating the use of a kettle bell to perform a favourite dynamic core exercise for strength and stability.

What do we mean by dynamic core exercise?

Traditionally, workouts involve static exercises, allowing us to work on only one, or at least a limited number of muscle groups at the same time. Dynamic core exercises use movement patterns that engage multiple muscle groups simultaneously offering a much more efficient and effective way to train core muscles for strength and stability.

How to perform this dynamic core exercise for strength and stability?

As you’ll see in the video, this exercise involves moving the kettle bell around the body. This is known as ‘around the world’.

When you’re performing this, you’re aiming for a sort of anti-rotation movement, so you're trying to keep the body nice and solid and let your arms do the work.

You’ll feel that each position of the rotation is working the different muscles in slightly differen...

Let’s talk about the anatomy of the spine. We’re going to approach it in a, hopefully logical, way. Starting with the deepest layer – the skeleton - and then building up to discuss the role of the muscles, fascia etc.

Because if you’re struggling with issues with your low back, understanding spine anatomy is an important first step. From the lumbar spine, naturally the one I tend to talk about the most, through the thoracic and cervical areas of the spine. We’ll talk about the make up and function of this important part of the body.

Helping you to ultimately reduce the risk of further injury and find solutions to help recovery.

Understanding spine anatomy: the basics

The spine, as you probably remember from biology textbooks at school, is made up of 33 individual bones or vertebrae. These are stacked on top of one another, separated by intervertebral discs, which act as shock absorbers and prevent the vertebrae from rubbing against one another.

Surrounding this structure we have f...

The importance of maintaining and improving your bone health as you age cannot be underestimated. Here we’re looking at movements that will help to strengthen your bones, reduce fracture risk, and promote overall health.

Perfect if you know this is an area you need to focus on this year.  

Build bone density with these 3 effective exercises

1. Back squat

For this exercise I’m using a barbell. You’ll see from the video that the barbell should sit on the upper part of the back, just above the shoulder blades, not on the neck. This is important.

Take the barbell off the stack, then take a couple of steps back. That's your start position.

To perform the back squat correctly you’ll need to bend at the knees, flex at the hip and maintain a neutral posture through the spine. Don’t worry about dipping too low, just go down as far as you can, making sure to push your knees outwards as opposed to letting them collapse in.

If you’re unsure, watch my demo above.

Why is a back squat partic...

There’s a surprising side effect that could be holding you in Lordosis – something you may not have even realised.

What is it?  Internal Rotation.

Now obviously I'm exaggerating a bit. But when we go into the lordotic posture with that extended anterior pelvic tilt, one of the side effects that can come along with it, is an internal rotation of the hips. And that can have further impact down in the knee, the foot and the ankle.

When this happens it’s important to be able to open out the hip so we can get into a better external rotation, or at least ease the tight muscles that are holding us out of alignment. 

So which muscles are involved?

Understanding what’s happening with the muscles when you’re in a lordotic position will help you to understand the mechanism for creating (and therefore correcting) this internal rotation side effect.

Consider the inward curvature that occurs when you’re in Lordosis. You can feel that the muscles of the lower mid-spine have become squashed, whi...