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Guides

Member guides on fat loss, strength, HYROX, nutrition and recovery from the coaches at Lycan Strength, plus an exercise library. Each one opens with a preview; members and free-trial sign-ups read the lot. Physio information is open to everyone.

Fat loss45 guides

Evidence-based fat loss without the nonsense: how a calorie deficit really works, why strength training matters, and how to keep the weight off once it has gone.

Strength training40 guides

The principles behind getting stronger, from progressive overload and sets and reps to squats, deadlifts, power work and training around a busy week.

HYROX45 guides

Everything you need for HYROX, from the eight stations and pacing to training plans, kit and race day. Written by the coaches at an official HYROX affiliated gym.

Beginners30 guides

For anyone starting out or coming back after years off: what to expect, how often to train, and how to build a habit that lasts.

Nutrition40 guides

Practical nutrition for people who train: protein, carbs, supplements that are worth it, and meals that fit a real week.

Recovery22 guides

Sleep, soreness, mobility and rest days. How to recover well enough to keep training, and when a niggle needs more than rest.

Exercise library60 exercises

How to do the lifts, carries and conditioning moves you will meet in the gym: what each one trains, step-by-step technique, common mistakes and how to programme it.

Conditions we treat50 pages

Clear information on common injuries and conditions from the physiotherapy team at Lycan Strength: what they are, what usually helps, and when to get urgent help.

Fat loss

All fat loss guides

Fat lossHow fat loss actually worksHow fat loss actually works, from energy balance and where the fat goes to why your body pushes back, explained plainly with practical steps to start.Fat lossCalorie deficit explained: how big should it be?A calorie deficit explained properly: how big it should be, how to set one from your maintenance calories, and the warning signs that you have cut too hard.Fat lossHow to work out your maintenance caloriesHow to work out your maintenance calories with a simple formula, then refine it with real food and weight data so your fat loss numbers are actually right.

Strength training

All strength training guides

Strength trainingProgressive overload: the principle behind every strength gainProgressive overload explained: the ways to add challenge over time, how fast to progress at each stage, and what to do when your lifts stop moving.Strength trainingHow many sets and reps should you do?How many sets and reps should you do? A practical guide to rep ranges for strength and muscle, weekly sets per muscle, and templates that fit your goal.Strength trainingHow long to rest between setsHow long to rest between sets for strength, muscle and conditioning, why short rests can hold you back, and how to save time without cutting your results.

HYROX

All hyrox guides

HYROXWhat is HYROX? A complete guideWhat is HYROX? The race format, the eight stations, the divisions, what race day is like and how to start training, explained by a UK coach.HYROXHYROX divisions explained: Open, Pro, Doubles and RelayHYROX divisions explained: how Open, Pro, Doubles and Relay work, who each one suits, and how to choose the right category for your first race.HYROXThe eight HYROX stations explainedThe eight HYROX stations explained in race order: what each one demands, where most people lose time, and the single fix that helps most at each.

Beginners

All beginners guides

BeginnersYour first gym session: what to expectWhat to expect from your first gym session, from arriving and the warm-up to how hard to push, what to bring and how you should feel the next day.BeginnersGym anxiety: how to walk in with confidenceGym anxiety is common and beatable. Practical ways to handle the nerves: what to plan, when to go, what to say and how to make the first month feel easier.BeginnersHow often should a beginner train?How often should a beginner train? Why two to three sessions a week is the sweet spot, how the UK activity guidelines fit in and how to build up safely.

Nutrition

All nutrition guides

NutritionHow much protein do you need?How much protein you need each day if you lift or train hard, with simple per kg numbers, per meal targets and an easy way to hit them without weighing food.NutritionThe best protein sources, comparedThe best protein sources compared by protein per 100 g, calories, quality and convenience, from chicken and eggs to skyr, tofu and lentils, with easy swaps.NutritionCreatine explained: what it does and how to take itCreatine explained in plain English: what it does, the 3 to 5 g daily dose, whether to load, water weight, safety for healthy adults and who gains the most.

Recovery

All recovery guides

RecoveryDOMS: why you are sore and what actually helpsDOMS explained: why muscles ache a day or two after training, how long it lasts, what helps, what is mostly marketing and when soreness is a warning.RecoverySleep for recovery: how much you need and how to get itSleep for recovery: why it beats every gadget, how many hours people who train need, and how to sleep well around 6am classes and late evening sessions.RecoveryActive recovery: what it is and how to do it properlyActive recovery explained: what counts, how easy it should really be, what the evidence says it does, and how to fit easy movement into a hard training week.

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