Fitness · Workouts
Workouts
Form guides for squats, deadlifts, pull-ups and more.
Workouts
Push-Up Variations: Build Strength at Every Level
Twelve push-up variations from incline-against-wall to one-arm. Step-by-step progressions, common form mistakes, and how to use them in a programme without a single weight.
4 min read
Workouts
Romanian Deadlift (RDL): Form, Benefits & Common Mistakes
The RDL is the single most effective lift for hamstrings and glutes. Hip-hinge mechanics, soft knees, and a flat back are non-negotiable. Common errors and progressions.
4 min read
Workouts
Plank Variations & Progressions: From Beginner to Advanced
A 2-minute plank is the meaningful endurance benchmark; longer is mostly diminishing returns. Variations that actually progress core strength, ranked by difficulty.
4 min read
Workouts
Glute Bridge: How to Do It Right, Variations & Why Everyone Should
The glute bridge is one of the highest-EMG-activation glute exercises and one of the safest hip-extension drills. Form cues, common mistakes, and a 4-week progression from beginner to weighted bridge.
4 min read
Workouts
Bird Dog Exercise: How to Do It, Why It’s in Every Physio Plan
The bird dog is the most-prescribed core exercise in Canadian physiotherapy clinics — Stuart McGill’s "Big 3" foundation movement. How to do it correctly, why it works, and the version every gym does wrong.
4 min read
Workouts
Hamstring Exercises: 8 Moves Every Lifter Should Train
Strong hamstrings reduce ACL injury risk, improve sprint speed and protect the lower back. Here are 8 evidence-backed exercises ranked by EMG activation, with sets/reps that actually work.
4 min read
Workouts
Hip Dips: What They Are & Do Workouts Actually Fix Them?
Hip dips are a normal anatomical feature, not a flaw. Here is the honest answer on what they are, why workouts can’t fully eliminate them, and what training actually does change.
4 min read
Workouts
Hack Squat: How to Do It, Benefits & Machine vs Barbell
The hack squat is one of the most underrated quad-builders in any commercial gym. Here is exact form, the muscle activation evidence vs back squat, and how to fit it into a serious leg day.
4 min read
Workouts
Hanging Leg Raises: Form, Benefits & Progressions
Hanging leg raises are the gold-standard rectus-abdominis exercise — if you can do them with strict form. Here is the regression-progression ladder, the EMG evidence, and how to actually program them.
4 min read
Workouts
Walking 10,000 Steps: Is It Really the Magic Number for Canadians?
10,000 steps came from a 1960s pedometer ad — not a Canadian health guideline. Here is what modern research actually says, and the step count that matters most.
4 min read
Workouts
A Canadian Guide to Forearm Workouts You Can Do at Home
Grip and forearm strength predict longevity — and they’re the first thing to go. Eight exercises you can do at home in under 15 minutes, no special equipment required.
4 min read
Workouts
Forearm Workouts: 7 Exercises to Build Grip and Forearm Strength at Home
Strong forearms fix a weak grip, stabilize your elbows and make every other lift better. Here are 7 home-friendly forearm workouts a strength coach actually uses.
4 min read
Workouts
Hip Flexor Exercises: 6 Stretches and Strengtheners for Tight Desk-Work Hips
Tight hips are the most common desk-job complaint in our gym. Here are the 6 exercises we use — three stretches, three strength moves — with exact sets and reps.
4 min read
Workouts
Lower Ab Workouts: 5 Exercises That Actually Target the Lower Abs
Most “lower ab” exercises just hit your hip flexors. Here are 5 that actually bias the lower part of the rectus abdominis — with cues that make the difference.
4 min read
Workouts
How to Lose Face Fat: Realistic Canadian Steps That Actually Work
You can’t spot-reduce face fat, but you can absolutely reduce it. Here is what actually moves the needle — sleep, sodium, full-body strength training — plus what’s a waste of time.
4 min read
Workouts
Love Handles: What Causes Them and What Actually Works to Lose Them
Love handles are subcutaneous fat over the obliques. Here’s why they stick, what the evidence says actually reduces them, and what doesn’t.
4 min read
Workouts
How to Do a Proper Lunge (And Why Canadians Over 40 Should)
The lunge is one of the best single-leg exercises for Canadians over 40 — if you do it properly. Here is the full form breakdown, plus four safer variations.
4 min read
Workouts
Canadian Physical Activity Guidelines: What They Actually Say
The CSEP guidelines get quoted constantly but summarised poorly. Here is exactly what 150 minutes a week looks like in practice — plus the strength minimum most Canadians ignore.
4 min read
Workouts
How Many Days a Week Should You Strength Train?
Two days a week does most of the work. Here is the research-backed answer and what to actually do on those days.
4 min read
UnityLife is a Canadian lifestyle publication, not a medical one. Information here is general knowledge, not personal advice.