The Exclusive Gym knowledge base Exclusive Insights
Honest knowledge about training, pain, HYROX and lifestyle. Written by our coaches, from the daily practice of our studio in Den Helder.
Topics
Read, learn and apply
Lifestyle
Energy dip at 3 pm?
Five common causes of an afternoon slump and what you can do about it.
Training
How do I find a good personal trainer?
Six things to look for, the questions to ask and the warning signs you shouldn't ignore.
Pain & injury
Training with back pain
What to do, what not to do, and why movement often works better than rest for back pain.
HYROX
Your first HYROX in 12 weeks
From signing up to the finish line: how to build your preparation smartly.
Training
How often per week should you do strength training?
Twice, three times or more? What you really need to get stronger, and why more isn't always better.
Coming soon
Training
Personal training or training on your own?
What a coach gives you that a plan can't, and when training on your own works perfectly well.
Coming soon
Pain & injury
Why does my pain keep coming back?
Rest and treatment often only help for a while. Here's how to trace where your complaint really started.
Coming soon
Pain & injury
Shoulder pain and strength training
How to rebuild step by step, without running into the same pain again and again.
Coming soon
Pain & injury
Knee pain? Sitting still rarely helps
Why strong muscles around your knee make the difference, and how to start safely.
Coming soon
Pain & injury
When can I exercise again with a herniated disc?
Why gentle movement often helps more than lying still, and how to build up step by step.
Coming soon
Pain & injury
Training with osteoarthritis
Why getting stronger actually helps with osteoarthritis, and how to build up safely.
Coming soon
HYROX
The 8 HYROX stations explained
From SkiErg to wall balls: what each station demands and how to train for it.
Coming soon
Lifestyle
The occupational doctor says I have burnout. Now what?
What happens in your body, what you can do in the first weeks and when movement starts to help again.
Coming soon
Lifestyle
Poor sleep and training
How sleep and recovery are connected, and what you can change tonight.
Coming soon
Lifestyle
Stress and your body
Why it's sometimes better to train differently when you're under a lot of stress, and how to find your balance again.
Coming soon
Energy Scan
How is your energy doing?
12 questions about sleep, stress, pain and energy. Within 2 minutes you'll know where your biggest gains are.