Health and Fitness Resources

Health and Fitness Resources

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All Health and Fitness Resources

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The True Beginner Workout Plan

This full program can also be found at The Human Fit Project. If you haven’t worked out in a while or never picked up a dumbbell before in your life,Continue Reading

calculator - are 1rm calculators accurate

Are 1RM Calculators Accurate: Answered

Are 1RM calculators accurate? The short answer: they aren’t great for getting real-life one-rep max numbers. However, they are an excellent tool for measuring progress or calculating lifts for programming.Continue Reading

goblet squat

How to Do a Goblet Squat

Proper Form, Variations, and Common Mistakes The goblet squat targets your glutes, quads, hamstrings, core, biceps, shoulders, and forearms. To perform a goblet squat, you will need either a kettlebellContinue Reading

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The Best Diet When Results Matter

Whether you want to lose weight, gain muscle, or live a healthier, more sustainable life, one’s diet is typically the most significant consideration and stressor. The options are endless, andContinue Reading

The Ultimate Keto Diet Guide

The keto diet was created about 100 years ago by Dr. Russell Wilder to treat epilepsy. But most people know about its use for weight loss. You may be curiousContinue Reading

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6 Best Vegan Protein Sources

People following a vegan diet average about 70 grams of protein per day. This is about 30% less than the average American. If you are an active individual this isContinue Reading

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Should You Track Calories?

There are a lot of opinions out floating around about whether or not you should count calories. In this article I break down the pros and cons of tracking caloriesContinue Reading

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Why Fats are Important to Your Body

Fats have been demonized for the longest time. Even today, thousands of individuals and sources demonize the poor nutrient and suggest that we should cut all fat from our diet. But,Continue Reading

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5 Common Fitness Myths Debunked!

Today, I’m here to debunk five of the most prominent fitness myths. This isn’t intended to belittle your knowledge and efforts in the gym, but to inform you so thatContinue Reading

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How To Start Meal Planning

Always having to think about what you will have for breakfast or dinner can be very stressful. It is not only frustrating but also a waste of your time. ThatContinue Reading

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The Western Diet

Learn more about the western diet and the impact it has in this article. As time has passed and humans have transitioned from a life in nature to life inContinue Reading

3 Day Beginner Workout Routine by AllPro

This is a simple beginner workout initially created by AllPro. In this exercise program, you will complete three workouts per week on non-consecutive days. For example- Monday, Wednesday, and Friday.Continue Reading

Article Content Descriptions

Bodybuilding Articles

Interested in bodybuilding as a topic? These articles cover everything bodybuilding related.

Diet Articles

Not sure how much to eat, what to eat, or why? This section of articles should be able to help!

Growth Articles

This section offers specific and tested strategies to get more growth and better results.

Gym Articles

Not sure what to do at the gym or just looking to take it to the next level? There is definitely an article for you in this section.

Health Articles

Interested to learn more about physical health or mental health? There should be something in this section for you!

Opinion Posts

This section holds anything that is not or cannot be tested for scientific accuracy. For example, the best way to achieve success.

Free Programs

Looking to get started in the gym or just need a new program to fit your goals? These articles cover everything you need to know about the programs available here.


In order to keep all of these other resources free we offer fitness apparel and more that helps keep Doug Grows funded!

man holding barbell for fitness resources

Getting started with a fitness program and understanding your diet are two of the best things you can do for your physical health and are pretty great for mental health as well. All of the free fitness resources on this website are aimed to help individuals reach their personal health and fitness goals in the easiest and most cost effective way possible. Our free fitness resources include diet and health information, free workout plans, and of course some humor here and there to bolster that mental health!

Each of our free workouts is created by certified or degreed trainers or are time tested methods that are well understood. It can be difficult to find the right plan so this resource is here to make things easier on you. Our fitness plans include body weight workouts that are easy to complete at home and also training programs that require specialized training equipment usually found in the gym.

Benefits of online fitness

You can access your workouts anywhere as long as you download the plans or have some sort of internet connection.

Online workouts allow you to save money compared to personally developed plans. Don’t mistake this for dogging on personal training as it is one of the fastest ways to reach your body goals, but not everyone has the time or the money for it. In that case online workouts help get you to the same goal without the added financial or time strain.

You can workout according to your personal schedule rather than being locked into class schedules or personal trainers schedules.

If you aren’t used to workouts, are intimidated by the gym, can’t afford a gym, or just want to train from the comfort of your own home: body based workouts or workouts that require minimal equipment allow you to at least get started without leaving the house.

Drawbacks of online workouts

If you struggle with finding the motivation to workout or aren’t comfortable getting started without personal help, online workouts might not be the right answer for you. 

When performing online workouts there is no one available to check your form.

Online workouts do not provide you with feedback, critique, modifications, or corrections. This is particularly an issue for those new fitness or getting back from an injury.

If you have decided that online workouts will be the right fit for your body goals and needs you can jump back up to the workout plans section and start looking for the workout that makes the most sense for you. However, if you feel that a personalized workout is a better match for you just shoot us an email of what your goals are and a qualified trainer will reach out to you!

Body Weight Workouts

Body weight workouts are great for individuals who are looking for a quick way to burn some extra calories, get in shape, and meet weight loss goals. They are a perfect way to burn extra calories, tone the body, and maybe free yourself of unnecessary gym costs.

Equipment Based Workouts

The equipment based training plans are going to be more specific goal focused. These workouts could range from general fitness plans to extremely goal focused workout plans meant to help achieve focused fitness or body goals. We compiled resources from other web sources but also tried to bring some fresh new workouts into the mix from well trained individuals.

Video Workouts and Resources

Most of the free online fitness resources on this site are going to be readable material or applications to help you reach your goals, however, if you are more interested in workout videos or a youtube channel you can find some great options here-

The UXO Supplements youtube channel is a great option for learning more about unique and effective training methods as well as gaining supplement knowledge. This youtube channel is produced by the CEO of UXO Supplements but is a great, unbiased resource for supplement knowledge in video form.

The Hypertrophy Coach youtube channel has some of the best workout finishers you can find for free online (and maybe even for pay)! This youtube channel is produced by personal trainer Joe Bennet whose workout videos are well known for being packed full of knowledge you can use in the gym from beginner to professional levels.

The Kris Gethin youtube channel has great recovery, meal, and training knowledge. This youtube channel catalogs Kris’s knowledge of healthy eating, recovery styles, gym based workouts, and at-home workouts and is a tool just about any body or mind can benefit from.

Other free online fitness resources include-

Our own library where you can choose a free online workout catered to your goals. Remember to start slow if you are new to exercise, and talk to your doctor if you have any concerns.

The USDA offers some great free online fitness tools to help you reach your bodyweight or weight loss. Their online fitness tools include exercise planners, logs, and progress tests.

The National Institute on Aging has great tips for older adults who are wanting to get started and set fitness goals.

If there are other fitness resources you are looking for and would like some advice, feel free to reach out!

Designing Personal Workouts

If you are looking for resources to help you design your own workouts here are some things to consider:

What do you like and dislike, and what are some personal barriers you may? Consider these before designing workouts for yourself.

What are your goals and what type of workout is going to help you reach them?

Following any fitness program an be overwhelming at times. For this reason, try to design workouts that you are willing and able to follow. A lot of times less is more. Plan your workouts carefully and try to pace them so you don’t burn yourself out.

Make sure your workouts include stretching and mobility work. Stretching after your workouts helps optimize the range of motion in your joints and helps boost circulation. Try not to stretch too much before your workouts as studies have shown this can decrease athletic performance. It may also increase your chances of injury. Before your workouts, try moving in the motion planes you will be using to train (dynamic stretching). This complements the static stretching and may help improve performance.

Your workouts should also include aerobic exercise to increase cardiovascular health. Even something simple like walking for 30 minutes a day will help you to have better blood flow and decrease your risk of disease.

Make sure to consider your nutrition as well. What you eat will affect your workouts. Learn what macronutrients you perform the best on and what will help you reach your goals. Make sure whatever you choose is sustainable. What you don’t want to get caught in is a yo-yo diet of gaining and losing bodyfat.

Your workouts and understanding of diet will be two of the best things you can do for your physical health, and most likely, your mental health as well. You can use the resources on this site to help you reach your personal health and fitness goals. Search through the programs and resources at the top of the page.