strength

Quentin Lake recently explained to M&F that focusing on his lower body allowed him to come back from injury in order to become an LA Rams Captain. But in his quest to become the total package of speed and strength, this player puts just as much effort into his upper body workouts too. Here’s an...

Imagine these scenarios: You’re all pumped for leg day and make a beeline to the squat racks, but they are all taken. Or you woke up all geared for deadlifts, but your lower back has different ideas. As a lifter, it’s always handy to have a Plan B when things don’t go as planned. An excellent...

Time. It’s the one thing we all wish we had more of, right? Carving out an hour for the gym is tough between work, family, and life throwing its usual curveballs. But here’s the good news: you don’t always need one-hour workouts to get results. A focused 15-minute workout will help build...

If you’ve ever wondered how to combine endurance racing with strength training in one epic fitness challenge, HYROX is the answer. This global fitness race is gaining momentum as the ultimate test of stamina and strength, blending running with functional exercises like sled pushes, rowing, and...

The Romanian deadlift, or RDL for short, is the king of the jungle for building lower back, glute, and hamstring strength and size. It’s an excellent regression of the traditional deadlift and a fantastic accessory exercise for improving deadlift performance. But when taking one foot off the...

If there is one exercise most lifters love to hate, it’s got to be the split squat. As we are stronger in lifting with a bilateral stance than unilateral, performing the split squat usually requires a heavy reduction in weight. No matter what weight you’re using, split squats can help unlock...

Some exercises seem too simple to work, and squat jumps are one of those movements. All you do is lower into a bodyweight squat and explode, your feet leaving the ground and then sticking the landing. Nothing to it, right? However, just because it is not complex doesn’t mean it is not effective...

Strength can be measured in different ways. We all know about the physical strength that can be measured by what you can pick up and put down. Then there’s the mental strength that comes with being able to carry on and succeed when faced with serious situations. United States Air Force Staff...

Stuck in a workout rut? You’re not alone. The rhythm of a routine can feel comforting, but it’s also a fast track to stagnation. To change your workout routine isn’t just about keeping things fresh; it’s the key to unlocking consistent progress and maximizing results. Whether you’re chasing...

Many exercises train the back and core, and when you are lucky, an exercise comes along that trains both. Enter the renegade row, a combination of a Front plank with a single-arm dumbbell row. But it’s not for the faint of heart, and here’s why Your core strength limits you because you row...

There are many cool and highly effective strength exercises and it’s impossible to do them all. Between all the variations of deadlifts, presses, rows, squats, and carries, you should never run out of ways to challenge yourself in the gym. But here’s the thing—progress isn’t always about...

In the realm of functional fitness and full-body conditioning, versatility is key. Cardio machines often take center stage, whether you’re pushing through a high-intensity WOD (workout of the day) or chasing your next endurance milestone. While treadmills and rowers are staples, the Ski Erg...

Many lifters get the wrong idea regarding strengthening the core. They perform endless crunches or planks that leave them staring at the floor. While those exercises have their place, they often miss the core issue. A strong core isn’t just about the six-pack; it’s about stability and the...

When you’re time-pressed, it’s decision time. Do you miss your regular workout and regret it later, or take the time you do have and get after it? Well, this 15-minute superset workout will settle this argument. Designed to pack a punch in a hurry, it is all about getting you in and out quickly...

One of the most repeated phrases in fitness is the concept that “consistency is key,” and while that’s true, it doesn’t take into account the fact that sometimes, for whatever reason, we are forced to take a break from the barbell. But how long can we stay away from the gym before our...

Pull-ups are a challenging yet rewarding exercise that builds upper body strength, particularly in the back, shoulders, and arms. Whether you’re aiming to achieve your first pull-up or increase your current number, this pull-up progression guide will help you get there. Workout Tips How to...

After years of trying to balance my cardio and strength training, I started using strength-based cardio workouts as a go-to option when my schedule—or that of my athletes—was tight. Instead of logging hours on a treadmill or pounding the pavement, I began incorporating workouts that preserve...

Personal trainers frequently hear women express a desire to “tone up” while at the same time having fear of getting “bulky” or looking “manly.” The common misconception is that lifting heavy weights for women will make their muscles big and beefy, and instead, they often opt for light weights...

Lifting heavy is about so much more than just looking good—though you’ll love the results there too. It’s about feeling strong, capable, and confident in your own skin. It’s also about challenging societal norms that tell women to be small and take up less space. It’s time to break those...

The classic pushup will never go out of style, but it can get dull, especially for those able to knock out a few sets of 20 or more reps with relative ease. However, many excellent variations exist, including the one with the coolest exercise name ever, the TRX Atomic Pushup. This isn’t just...