Fitness
The Progressive Overload Rules Every Lifter Should Know By Heart
Adding weight is only one of six ways to make a session harder. The other five are what keep people training for decades.
Nadia Okonjo
Senior Fitness Editor · WomenWelly
Nadia Okonjo
Senior Fitness Editor · London
Nadia Okonjo is WomenWelly's senior fitness editor. A strength coach for nine years before she moved into journalism, she writes about training programming, barbell technique and the gap between what gets posted online and what a coach would actually put in a client's plan. She competes in masters powerlifting and has the deadlift calluses to prove it.
Covers: Strength training, programming, sports science
Nadia's stories
8 published
Fitness
How To Keep Lifting On A GLP-1 When You Have No Energy
Fewer calories in means less fuel for the session. Here is how coaches adjust a strength programme so you keep the muscle you are trying to protect.
Fitness
Zone 2 Training, Explained Without The Heart Rate Maths Headache
The easy-effort cardio that everyone suddenly cares about — what it does, how to find it, and how much you actually need.
Fitness
Injection Day Or Day Five? How To Time Training Around Your GLP-1 Dose
Most people on a weekly shot have a predictable rhythm of good and bad days. Finding yours is worth more than any programme change.
Fitness
Our 12-Week Strength Plan For People Who Have Never Touched A Barbell
Three sessions a week, six movements, and a progression you can follow without a coach standing over you.
Fitness
Why Your Running Pace Dropped On A GLP-1 — And How To Get It Back
Losing weight should make running easier. For a lot of people on GLP-1 medication it does the opposite, at least at first.
Fitness
Six Running Form Fixes Physios Say Prevent The Most Injuries
Cadence, cross-over and the hip drop nobody notices until it hurts — the cues that show up again and again in gait clinics.
Fitness
What Actually Happens On A Rest Day — And Why Skipping It Backfires
Muscle repair, nervous system recovery and the reason your best session often follows the day you did nothing.
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