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Fitness tips, workout guides, and nutrition advice to help you reach your goals.
Where to start
Choose a guide that matches your immediate goal, current level, and next decision. For a complete route, begin with a goal page; for a specific question, use the categories below.
- Goal-led starting points
- Practical calculators and exercise guides
- Commercial content with clear disclosures
17 articles in Exercise Guides
Elbow Pain When Lifting: Causes, Fixes, and When to Push Through
Tennis elbow or golfer's elbow from lifting? Learn the difference, the best rehab exercises, grip modifications, and when it's safe to keep training.
Hip Pain When Squatting: Mobility, Mechanics, or Injury?
Hip pain during squats? It could be mobility, technique, or an injury. Learn how to tell the difference, fix your squat, and when to see a physio.
Training Around Knee Pain: What You Can and Can't Do
Knee pain doesn't mean you have to stop training. Learn what causes it, which exercises help, and how to modify squats, lunges, and leg work safely.
Exercises for Lower Back Pain: What Actually Helps
Evidence-based exercises for lower back pain relief. Bird dogs, dead bugs, glute bridges, and more — plus what to avoid and when to see a professional.
Shoulder Pain? A Guide to Recovery and Getting Back to Training
Rotator cuff pain, impingement, or bursitis? Learn which rehab exercises help, what to modify, and how to train around shoulder injuries safely.
Stretching & Mobility: What Actually Works
The evidence-based guide to flexibility, mobility, and why your warm-up matters more than you think.
Training with Chronic Pain: Finding What Works for You
Living with chronic pain doesn't mean you can't exercise. Learn how to find the right intensity, the best types of movement, and how to build a routine.
Barbell Row vs Dumbbell Row: Which Row Should You Do?
Barbell rows or dumbbell rows for a thicker back? We compare muscles, technique, pros and cons to help you programme the right row.
Bench Press vs Dumbbell Press: Which Builds a Bigger Chest?
Barbell bench press or dumbbell press? We compare muscles worked, technique, pros and cons to help you choose the right chest exercise.
Conventional vs Sumo Deadlift: Which Stance Is Right for You?
Conventional or sumo deadlift? We compare muscles worked, technique and how your body type determines which stance suits you best.
Deadlift vs Romanian Deadlift: What's the Difference?
Conventional deadlift or RDL? We compare muscles worked, technique and when to use each for strength and muscle building.
Lunges vs Bulgarian Split Squats: Which Single-Leg Exercise Wins?
Lunges or Bulgarian split squats? We compare muscles worked, technique and programming for the two best single-leg exercises.
Using the PT Tracker guides
Where should a fitness beginner start?
Start with a beginner programme, learn a small number of core movements, and use nutrition guidance that supports consistency. The goal pages connect the most useful articles, calculators, and plans.
How are PT Tracker fitness guides organised?
Guides are grouped into exercise, workout, nutrition, fitness news, and tutorial topics. Commercial guides include buying methodology and affiliate disclosure where relevant.
Can I use the advice without the PT Tracker app?
Yes. The guides, calculators, exercise library, and glossary are free to browse. The app helps put the advice into a repeatable plan and tracking workflow.
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