The Labs Journal
Training tips, recovery advice, and news from the Labs Fitness studio in Shoreditch.
Guide to Personal Training
What to Look for in a Personal Trainer in Shoreditch
Not every PT is right for every client. Here's a practical guide to finding the right personal trainer in Shoreditch — and what separates the good ones from the rest.
How Often Should You See a Personal Trainer?
Once a week? Three times? The honest answer depends on your goal, budget, and how you train between sessions. Here's how to work it out.
Personal Training vs Gym Membership: Which Is Right for You?
A gym membership costs less per month. Personal training costs more but produces faster results for most people. Here's how to work out which makes sense for your situation.
Why Low-Volume Training Floors Actually Get You Better Results
Crowded gyms force compromises on your programming. Here's why capping member numbers leads to faster, more consistent progress.
Recovery Isn't a Luxury — It's Half of Your Training Programme
Sauna sessions and cold plunges aren't pampering. They're a legitimate part of how your body adapts and gets stronger.
A Look Inside Our Shoreditch Studio
From the equipment we chose to the layout of the floor, every detail of the space was built around one goal: distraction-free training.
The Nutrition Basics That Actually Move the Needle
Forget the trends and supplements. These are the fundamentals our coaches see make the biggest difference for members.
What Makes the Labs Community Different
It's not a marketing line — our members and trainers genuinely know each other. Here's how a low-volume studio builds real community.
The Mobility Work That's Actually Worth Your Time
Not all stretching is created equal. Here's what our coaches recommend before and after your sessions.
How to Choose a Personal Trainer in London
Thousands of PTs work in London. Here's a practical framework for finding the right one — and avoiding the wrong ones.
How Much Does Personal Training Cost in London?
PT rates in London range from £40 to over £200 per session. Here's what drives the difference and where you actually get value.
Infrared Sauna vs Cold Plunge: Which Should You Do First?
Both are powerful recovery tools. Used in the right order, together they're significantly more effective than either alone.
What to Expect from a 12-Week Body Transformation
Dramatic before-and-after photos set unrealistic expectations. Here's what a well-designed 12-week programme actually delivers.
Strength Training for Beginners: What to Expect in Your First 12 Weeks
Most beginners overthink the start. Here's a practical, honest guide to what your first three months in the gym actually looks like — and what it doesn't.
Why Rest Days Make You Stronger (And How to Take Them Properly)
More training is not always better. Here's the physiology behind rest days and how to structure them so they actively contribute to your results.
Infrared Sauna Benefits for Athletes and Gym-Goers
Infrared saunas do more than relax you — they accelerate muscle repair, reduce inflammation, and improve sleep. Here's what the evidence says.
Cold Plunge vs Infrared Sauna: Which Is Better for Recovery?
Both cold immersion and infrared heat are evidence-backed recovery tools. Here's how each works, what each is best for, and when you should use both.
Strength Training for Women: The Facts Behind the Myths
Lifting heavy will not make you bulky. Here's what the science actually says about women and strength training — and why the myths hold so many people back.