strength

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...

If you didn’t already know this past weekend was the greatest weekend in bodybuilding and bodybuilding history. Check out the full recap of the 2024 Olympia weekend, including winners in all divisions. Wings of Strength 2024 Olympia Results: Samson Dauda Wins Mr. Olympia! With 60...

Muscle Gain Training Beginner Phase (1 - 2 months) Frequency & Duration: Train 3 times a week, with each session lasting about 60 minutes. Compound Movements: Squats: 3 sets of 10 reps. Focus on proper form, keeping feet shoulder-width apart and descending until thighs are parallel to the...

Suspension training often gets a bad rap because you’re using just bodyweight, and there is no cold, hard steel in your hands. Plus, measuring progression using regular free weights is easy, but not with suspension trainers, where doing more reps is usually the best form of progression. So, some...

When it comes to the big lifts, technique is technique. But on top of mastering the form, everyone looks for progression – and there comes a time when even the best of us run into a stymie, and our strength (and size) doesn’t increase at the same linear rate that it did when we were 21 years...

You’ve probably been told by someone during your fitness journey that doing cardio will rob you of the hard-earned muscle that you’ve amassed by lifting heavy weights. But are those ‘experts’ right? Does building muscle mean that you can’t enjoy a weekly run or even warm up on the step machine...

The standard pushup is a body-weight classic exercise that never goes out of style. But like most classics, the occasional update doesn’t go astray. The Spiderman Push Up is the answer if you want to spice up the pushup. This exercise is more than just a cool name—it’s for anyone looking to...

Born Friedrich Wilhelm Müller in Prussia in 1867, Eugene Sandow’s journey began with a childhood fascination with the timeless beauty of classical sculptures. This early inspiration set him on a path that would lead him across Europe, where he honed his physique and strength under the mentorship...

When it comes to building functional strength and explosive power, most people focus on exercises like deadlifts, squats, and presses. But to truly maximize your performance, you need to start thinking in 360 degrees. Rotational exercises allow you to train in multiple planes of motion...

We know that no matter what stage of your combat career you are in, working on longevity in such a demanding sport is essential for continued success, but what is not always clear is the best way to train in order to meet that goal. Enter Steven Sahyoun, who is a respected MMA coach who works...

If you’re looking to push your limits and transform your body, strongman medley style training is your answer. This unique training approach is not just about building raw strength—it’s about becoming a well-rounded, resilient athlete. By incorporating a variety of functional movements with...

Many people ask themselves and others if you can teach an old dog new tricks. That question can work the other way as well. Could a young pup learn a classic trick? In this case, can a young lifter benefit from an old-school lift like the strict press exercise? What You Need To Know About The...

The Bosu ball is a powerful tool for training athletes and clients across all fitness levels—when used at the right time in the right way. Whether I’m prepping athletes for high-intensity movement and stability drills or helping everyday clients improve balance, the Bosu ball workouts always...

When life gets on top of you, one of the most common excuses for skipping a workout is “I don’t have time.” We’ve all been there, even me, a certified personal trainer and a freak for exercise. But what if you only need 15 minutes to build strength, burn calories, and feel sweaty and happy...

I didn’t realize how much mobility training mattered until it was too late. I was standing over a heavily loaded barbell, ready to tackle a Sumo deadlift, thinking I had all my bases covered. But as I bent down, my lower back rounded because my hips lacked the mobility to hinge properly, and as...