Sam Wilson
Founder, Ascend Fitness
Independent software engineer in Christchurch, New Zealand. Builds Ascend Fitness solo, every line of code, every customer email, every design decision. Background in TypeScript, React Native, and AI integration. Lifts, hikes, occasionally runs.
Posts by Sam
- Ascend vs Garmin Connect: the strength side a running watch forgets2026-07-14
- Ascend vs Whoop: readiness scores without the monthly strap2026-07-13
- Ascend vs JEFIT: which free workout logger is actually worth your reps?2026-07-12
- Ascend vs Apple Fitness+: when the ecosystem stops being enough2026-07-11
- How many sets per muscle per week? The volume question, settled2026-07-10
- Glute training that isn't just hip thrusts (and why yours aren't growing)2026-07-09
- Squat, bench, deadlift: a beginner's form checklist for the big three2026-07-08
- StrongLifts 5x5 vs Starting Strength vs 5/3/1: which beginner program fits you2026-07-07
- Training around your menstrual cycle: what the research actually supports2026-07-06
- Returning to lifting after pregnancy: the honest, unhurried timeline2026-07-05
- How to keep your January gym resolution past week three2026-07-04
- Best gyms in Auckland for lifters (and how to train between them)2026-07-03
- How long until you see results from the gym?2026-07-12
- How many rest days do you actually need?2026-07-12
- Ascend vs Strong: comparing two approaches to workout tracking2026-05-10
- Mountain training for normal humans (you don't need to summit Everest)2026-05-08
- Gamified fitness apps: a guide to the main approaches2026-05-06
- Why streaks beat motivation (and how to make one that doesn't break)2026-05-04
- Protein targets for lifters without counting every gram2026-05-06
- Zone 2 cardio: the boring engine behind every fitness goal2026-05-03
- The 3-day full-body split that beats everything else for beginners2026-04-30
- How to recover from a 3-week fitness break without starting over2026-04-27
- Sleep is the cheapest supplement most lifters ignore2026-04-24
- Ascend vs MyFitnessPal: two paths to long-term progress2026-04-21
- The quiet power of pull day: why most lifters are imbalanced2026-04-18
- Privacy-first fitness apps: why your workout data matters more than you think2026-04-15
- Progressive overload explained: the single principle behind every gain2026-05-19
- First time at the gym? A no-anxiety walkthrough for beginners2026-05-19
- Deload week: why the hardest week is the easy one2026-05-19
- 10,000 steps a day: myth, marketing tool, or genuinely useful target?2026-05-19
- Creatine monohydrate: the most-studied supplement in fitness, explained2026-05-19
- No-equipment home workout that actually builds muscle (yes, really)2026-05-19
- Ascend vs Hevy: which workout tracker actually keeps you training?2026-04-08
- Ascend vs Fitbod: when AI-generated workouts actually help2026-04-05
- Ascend vs Strava: running, strength, and everything in between2026-04-02
- The hybrid athlete template: strength, cardio, and mobility in one week2026-03-30
- Tracking RPE: when to stop counting reps and start counting effort2026-03-27
- Macros without a food scale: the eyeballing method that actually works2026-03-24
- The 90-day body recomp: realistic expectations from a non-coach2026-03-21
- Best fitness apps for New Zealanders in 20262026-03-18
- Climbing Aoraki / Mt Cook as a fitness metaphor (you don't have to actually summit)2026-03-15
- AI coach character design: why a personality (not a chatbot) changes adherence2026-03-12
- Mountain leagues: how weekly cohorts beat global leaderboards for keeping you logging2026-03-09
- Crews vs solo: when training with others actually helps (and when it doesn't)2026-03-06
- Hyrox without quitting your lift program2026-03-11
- Strength training for ultra runners without blowing up your legs2026-03-08
- Starting strength after 50: the honest guide2026-03-05
- First week at the gym without anxiety2026-03-02
- Recovery-aware training: what deload actually means2026-02-27
- Hyrox station-by-station: what to train and what to skip2026-02-24