Will F45, pilates or yoga get me stronger?

• Up till a certain point, yes, and then you will stop getting stronger and reach a plateau in strength benefits due to the way that style of training is designed
• There is still benefit to doing these types of classes - it might be relaxation, cardiovascular, balance, muscular endurance, mobility and flexibility
• to increase strength - you need to be able to increase the stimulus on the body over time aka. progressive overload principle

I am not very good at push-ups or chataranga - where do I start?

• Find a progression of a push-up in which you can use as much range as possible e.g. chest touching the floor, or a marker for at least 6 reps to start with 
• Find suitable push-up progressions here: https://www.youtube.com/watch?v=J-R3fk2JqS4 
• I suggest using the following sets and repetition(reps) scheme

1st Set: Max Reps e.g. 6 repsSets 2 and 3: Max Reps - 20% e.g. (6 - 20% rounded up = 4 reps) e.g.Push-ups on Knees - Chest to FloorSet 1: 6 repsSet 2: 4 repsSet 2: 4 reps

• Once you can complete more than 15 repetitions, choose a harder variation or progression E.g. 1. Easier - Push-ups to a height (e.g. kitchen bench)2. Harder - Push-ups on knees

Can I trust myself to workout at home without supervision?

• I would encourage 95% of individuals without significant health conditions or movement restrictions to build the confidence to do this
• When you become unsure about an exercise and if you are performing it correctly, film yourself and then review 
• If you are still not certain on how to refine your technique, reach out to an exercise professional 

Is there a free workout I can do to practice at home?

• Precision Nutrition 14-Day at home workout

Is there a free database of exercises and how to do them?

• Precision Nutrition Exercise Video Library

If I would like more 1:1 instruction, coaching and support how do I get that?

• If you’re looking for more support with your fitness, the easiest place to start is by connecting with a qualified professional who can guide you one‑on‑one. Depending on your goals, this might include a personal trainer, exercise physiologist, physiotherapist, or strength coach. They can assess your current level, design a tailored plan, and provide ongoing accountability so you stay consistent and progress safely. You can also access additional support through structured programs, group training, or online coaching if you prefer more flexibility.
• Learn more about Tyler's approach: https://humankindstudios.com.au/heal/yoga-tune-up-adelaide/#COACHING
• Book in with Tyler: https://active-bodies-physiotherapy.cliniko.com/bookings

Follow Tyler to stay in the loop, posting regular health and fitness content Instagram: @tylerdckey Website & Articles: https://repattern.earth/Direct Contact: M: 0401 307 748 | E: tylerdckey@pm.me

Acronym and Glossary

Movement and Training Concepts

RPE – Rate of Perceived Exertion: a subjective scale indicating how hard a set feels relative to maximum effort. E.g. 6/10 RPE 

ROM – Range of Motion: how far a joint can move actively or passively in a given direction.

Flexibility: the ability of a muscle to lengthen through range.

Mobility: the ability of a joint to move actively and with control through range.

Activation: intentionally engaging a muscle before or during a lift to improve control.

Stability: the ability to maintain joint or positional control under load.

Tension: deliberate muscular tightness used to create force or stability.

Bracing: creating torso and intra-abdominal pressure to stabilise the spine during lifting, usually by holding a deep belly breath and activating core musculature.

Intensity: how heavy or difficult the effort is relative to your maximum e.g. 90% effort or a 9/10 RPE

Volume: the total amount of work performed, usually sets × reps × load.

Effort: the subjective difficulty of a set, often measured with RPE.

Programming Terms

Reps: the number of times a movement is performed in a row.

Sets: groups of repetitions performed before resting.

Equipment

DB - Dumbbell: a one‑handed free weight used for strength training.

KB - Kettlebell: a cast‑iron or steel weight with a handle for dynamic strength movements.

BB - Barbell: a long bar loaded with weight plates.

Exercises

DL - Deadlift: a compound lift where weight is lifted from the floor to a standing position.

SQ - Squat: a lower‑body movement involving bending the knees and hips to lower and raise the body under load.

RDL - Romanian Deadlift: a hip‑hinge variation emphasising hamstrings and glutes with minimal knee bend.

DB Row: a single‑arm pulling exercise targeting the lats and upper back using a dumbbell

Goblet Squat: a squat performed while holding a kettlebell or dumbbell at the chest.

Back Squat: a barbell squat with the bar resting across the upper back.

KB Deadlift: a deadlift variation using a kettlebell between the feet.

Push‑up: a horizontal bodyweight pressing movement training chest, shoulders and triceps.