THE REST IS FITNESS

Episode 3: Body Composition, Bone Density & Training That Actually Works

In this episode of The Rest Is Fitness, Graham is joined by Sam, alongside Alex, for a practical conversation about body composition, CrossFit training, and what real progress actually looks like.

The episode breaks down common misconceptions around weight, body fat, and “getting fit,” and explains why the numbers on the scales rarely tell the full story. Sam shares insights into body composition, what it really means, how it’s measured, and why focusing on muscle, strength, and health markers matters more than chasing weight loss alone.

Alex and Graham also talk through current CrossFit workouts, explaining the purpose behind the programming and how different training elements work together to build strength, fitness, and resilience. This gives listeners a behind-the-scenes look at how training is structured to support long-term progress rather than short-term burnout.

Graham also shares his latest bone density results, opening an honest discussion about ageing well, the importance of strength training for bone health, and why resistance training is one of the most powerful tools we have for long-term independence.

In this episode, you’ll hear about:

1. What body composition really means and why it matters
2. Why weight alone is a poor measure of health and progress
3. How CrossFit training improves strength, fitness, and resilience
4. The role of strength training in bone density and ageing well
5. Why tracking health markers can be more motivating than chasing scales

This episode is ideal for anyone who wants a smarter, calmer approach to fitness, one that prioritises health, strength, and longevity over quick fixes.

If you found this episode useful, share it with someone who’s focused on “losing weight” but might benefit from understanding what real progress looks like.