https://www.zarathletica.com.au/journal daily 0.75 2026-10-12 https://www.zarathletica.com.au/journal/does-soreness-mean-it-worked monthly 0.5 2026-10-19 https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/22d1bdb9-480e-4868-b9e1-29b4fc340bfa/Exercise+Physiologist+Alex+Forster+Training+Mature+female+client+through+Squat.+Giving+feedback+whether+having+sore+muscles+meant+that+the+workout+had+worked+or+not.jpg Journal - Does soreness mean it worked? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.zarathletica.com.au/journal/where-10000-steps-came-from-and-the-number-the-research-supports monthly 0.5 2026-10-15 https://www.zarathletica.com.au/journal/training-with-pain-what-the-research-says monthly 0.5 2026-10-12 https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/0c5236c5-0946-409b-a4a8-87164ac346c1/Exercise+Physiologist+Alex+Forster+coaching+a+mature+aged+female+client+to+assist+in+managing+back+pain+symptoms+at+ZAR+Athletica+Newstead+Exercise+Physiology+Clinic.jpg Journal - Training with pain: what the research says - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.zarathletica.com.au/journal/how-long-does-it-actually-take-to-build-muscle-and-get-strong monthly 0.5 2026-08-09 https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/1612157447916-OLO6D2V712DLVCSKY4RV/_DSC3045-min+%281%29.jpg Journal - How long does it actually take to build muscle and get strong? - Make it stand out What the research says about the three phases of resistance training adaptation, from neural gains to true muscle hypertrophy. https://www.zarathletica.com.au/journal/grip-strength-by-age-and-sex-the-reference-chart-and-what-the-number-predicts monthly 0.5 2026-07-30 https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/1785385366369-4TZ3NP2ZRDOC2NLAN0FE/Grip+strength+female.png Journal - Grip strength by age and sex: the reference chart, and what the number predicts. https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/1785385366373-RGCO3F54CCKFIXOIO96G/Grip+strength+male.png Journal - Grip strength by age and sex: the reference chart, and what the number predicts. https://www.zarathletica.com.au/journal/grip-strength-predicts-dementia-risk-the-evidence-and-what-to-do-about-it monthly 0.5 2026-07-23 https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/d059618f-9299-45a1-a4cc-ec0b8cff77c3/Close+up+of+strength+training+barbell+inside+ZAR+athletica+newstead+exercise+physiology+gym.jpg Journal - Grip strength predicts dementia risk. The evidence, and what to do about it. A 2022 UK Biobank study, a 2021 meta-analysis, and why the intervention is simpler than you might think. https://www.zarathletica.com.au/journal/strength-training-may-be-the-most-effective-exercise-for-insomnia monthly 0.5 2026-07-23 https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/48b0f21a-09fb-44a6-82a1-5bc51276075a/1X3A1113.jpg Journal - Strength training may be the most effective exercise for insomnia. What two recent meta-analyses show about exercise modality and sleep quality, and why the intervention that helps depends on whether you're a good sleeper or not. https://www.zarathletica.com.au/journal/cardio-fitness-and-longevity monthly 0.5 2026-07-08 https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/618efda3-b168-4dc8-a80d-94250e048f56/1X3A3550.jpg Journal - Cardiorespiratory fitness may be the most modifiable predictor of how long you live. The research on cardiorespiratory fitness, all-cause mortality, and why small, sustained improvements matter more than perfect ones. https://www.zarathletica.com.au/journal/show-up-at-5-the-research-on-training-when-life-is-heavy monthly 0.5 2026-07-09 https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/cb9caee0-b83c-46b7-9dac-2521c484deab/1X3A1123.jpg Journal - Show up at 5%. The research on training when life is heavy. - When you're stressed, the temptation is to skip. The data says even a light session improves mood. Intensity isn't the variable that matters. https://www.zarathletica.com.au/journal/why-every-training-block-should-start-with-a-deload monthly 0.5 2026-07-09 https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/427ca3d2-8ade-4eef-acc6-42f0e839fc6c/1X3A1147.jpg Journal - Why every training block should start with a deload - The week you pull back is what makes the next four to six productive. The research backs it. https://www.zarathletica.com.au/journal/why-skill-based-training-beats-steady-cardio-for-adherence monthly 0.5 2026-07-09 https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/567bb239-296c-479b-8065-b177165f1fd7/1X3A3830.jpg Journal - Why skill-based training beats steady cardio for adherence A small Australian trial found people stuck with boxing where they quit walking. The reason matters more than the workout. https://www.zarathletica.com.au/journal/training-winter-immune-system monthly 0.5 2026-07-09 https://images.squarespace-cdn.com/content/v1/5fb1e625d6a09b1acbcb57b2/4f3373fe-249b-4ec4-9454-a906125fe08b/1X3A1346.jpg Journal - Training through winter supports your immune system. Here's the research. The "immune open window" theory got the post-exercise dip wrong. 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