Trayner Journal

Train with better information.

Practical guidance on training, form, nutrition and recovery — written to help you understand what matters and what to do next.

A lifter in a dark gym bracing on a bench mid-way through a single-arm dumbbell row

Featured Training

How to Know When You're Ready to Increase the Weight

Finishing your target reps doesn't automatically mean it's time to add weight. Here's how to tell when you're actually ready to increase the load.

5 October 2026 5 min read

Latest articles

Sore after training? Train, adjust or recover. Mild soreness: train as planned. Moderate: warm up, reassess and adjust. Severe: recover or train something else. Pain is not ordinary soreness, so get it checked.

Recovery

Should You Train When You're Still Sore?

Being sore doesn't automatically mean you need a rest day. Here's how to use soreness, movement and training performance to decide whether to train, adjust your session or recover.

16 Oct 2026 7 min read

Front view of a lifter at the bottom of a barbell squat, with tracking points on the hips, knees and ankles and both knees and feet clearly visible

Form & Technique

Why Do Your Knees Cave In When You Squat?

Notice your knees moving inward when you squat? Learn what to look for, why it may become more noticeable as a set gets harder, and what you can do next.

14 Oct 2026 7 min read

A lifter doing a dumbbell curl in a gym, with a workout card listing sets and reps and a chart showing progress rising over six weeks

Training

Progressive Overload: What It Actually Means and How to Use It

Progressive overload isn't just adding more weight. Learn how reps, load, sets, range of motion and control can all help you progress your training.

12 Oct 2026 6 min read

Nutrition

How Much Protein Do You Actually Need for Strength Training?

How much protein do you actually need when you lift weights? Here's a practical way to calculate your daily target without making protein more complicated than it needs to be.

9 Oct 2026 5 min read

A phone on a tripod recording a lifter doing a barbell squat in a gym, with the whole body visible on screen

Form & Technique

How to Record Yourself Lifting to Check Your Form

Recording your lifts can reveal things you can't see while you're training. Here's how to position your phone, choose a useful camera angle and know what to look for afterwards.

7 Oct 2026 7 min read

Front view of a lifter at the bottom of a squat with tracking points on the hips, knees and ankles and a marker showing depth

Form & Technique

Squat Form: 7 Things to Check on Every Rep

Your squat doesn't need to look perfect. Here are seven things to watch across your reps to understand where your form stays consistent — and where it starts to change.

2 Oct 2026 5 min read

A barbell loaded with plates on a gym floor with the text “Your first 12 weeks in the gym”

Guides

The Beginner's Guide to Gym Training: Your First 12 Weeks

New to the gym? This step-by-step guide covers how often to train, which exercises to learn first, how to progress safely and what to eat – everything you need for a confident first 12 weeks.

28 Sept 2026 4 min read