Caring about male mental health is easy. They are our fathers, brothers, sons, family and friends. Writing about male mental health (as a woman) is a completely different kettle of fish.

Although I have certainly experienced versions of many of the same difficulties in life: familial, professional, romantic, body image, financial pressures, etc., I have not been raised a man. I haven’t lived with the male expectations and social constructs which can make it fatally difficult for some men to express feelings of depression, anxiety and despair.

I’m very aware that when I train men, I sometimes have to ask twice, maybe three times, usually with a stern stare: “Is everything OK?” before I get even a glimpse of what might be behind a gradual loss of strength, focus, energy or attendance. (Soft eyes don’t work!)

But there are usually signs. And we need to be vigilant.

As I’ve said before, one of the greatest privileges of this job is seeing how exercise can help heal the spirit. My studio is a safe place for everyone to talk about their problems, but for men in particular, the less direct train and talk approach seems to work incredibly well. It offers somewhere to routinely decompress, feel competent, build resilience, have structure and interact socially-ish without having to sit down, look someone directly in the eye and announce: “I’d like to talk about my feelings.”

And perhaps there’s a little metaphor in this workout too. It’s a slow burn. Nothing overly complicated or dramatic — just five movements requiring control, strength, balance, resilience and the ability to keep going when things start to feel uncomfortable. Because strength isn’t always loud. Sometimes it’s simply continuing to move, one repetition at a time.

Train your body. Look after your head. And keep an eye on the people training beside you too.

45 seconds work. Five movements. 3-5 rounds.

Bird-Dog

From all fours, extend the opposite arm and leg, keeping your hips square and core braced. Return with control and alternate sides. A brilliant exercise for core stability, balance and coordination.

Backward curtsy from a squat hold

Sit into a low squat and maintain that position as you alternately step each leg backwards and across into a curtsy. Stay low! Glutes and thighs will very quickly understand the assignment.

Wide push-ups

Take your hands wider than shoulder-width with fingers pointing slightly diagonally outwards. Lower your chest towards the floor with control and push strongly back up. Drop to your knees if needed — good form beats ego every time.

Cossack squats

Take a wide stance and shift your weight deeply over one leg while keeping the opposite leg extended. Push through the working leg to move across to the other side. Great for strength, hip mobility and control.

Rocket jumps

Start low in a squat, then drive explosively upwards into a jump, reaching tall before landing softly and returning immediately to the squat. The fiery finish. Modify by rising quickly onto your toes rather than jumping.

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