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Bedrock.fit editorial

Training, with the receipts

Long-form articles on getting and staying strong. Every number is footnoted to primary research or public health guidance. No citation, no claim.

Over 40 · Lower body

Leg Strength

The simple case for strong legs, and why it gets more important rather than less with every decade you add.

~11 min · 12 sources

Strength Training

How you actually get stronger. Progressive overload, the movement patterns worth your time, how much load is enough, and what the research supports on sets, reps and frequency.

Strength · Lower body

Do Squats Wreck Your Knees?

The load at the bottom of a squat is real. The damage everyone worries about turns out to be very hard to find in the evidence.

~11 min · 9 sourcesStrength · Fundamentals

Progressive Overload

Your body only changes when you ask it to do something it has not done before. That is the whole idea. The interesting part is how small the ask needs to be.

~9 min · 10 sources

Endurance

Aerobic fitness treated as a health measure, not a race result. VO2max and how long people live, zone 2 and threshold work, walking speed, and how endurance training sits alongside strength rather than cancelling it.

Nothing published here yet. First up: VO2max and all-cause mortality, zone 2, threshold and interval work, walking speed and daily step volume.

Over 40

Training once recovery starts to shift. Muscle loss and how fast strength goes, protein and hormones, joint wear, the risk of falls and breaks, and the evidence that you can still gain in your nineties.

Over 40 · Muscle loss

Sarcopenia: What It Is, When It Starts

In 2019 the people who define this condition moved muscle size out of first place. What they put there instead changes what you should be measuring.

~11 min · 10 sourcesOver 40 · Lower body

Leg Strength

The simple case for strong legs, and why it gets more important rather than less with every decade you add.

~11 min · 12 sources

Mobility & Balance

What decides whether your strength is any use to you. How far your joints move, how steady you are on one leg, your sense of where your body is, and the balance work that cuts fall rates most in trials.

Nothing published here yet. First up: hip, ankle and thoracic range of motion, single-leg stability and proprioception, balance training protocols.

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