Health and Fitness Resources
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Why a 5×5 One Rep Max Calculator Wouldn’t Be Accurate
Today, we’re diving into the world of one-rep max calculators, specifically 5×5 one rep max calculators. Now, I know what you’re thinking: “But isn’t 5×5 the holy grail of strength…
Will I See Results Following a Workout Plan for a Week?
So, you’ve decided to embark on a new workout plan, and you’re wondering if you’ll see results in just one week. Well, buckle up because we’re about to dive into…
Doug Grows: Find the Best Free Workout Sites
I’m here to let you in on a little secret: you don’t need to break the bank to get in shape. In fact, some of the best free workout sites…
Incline Push-Up on Smith Machine Bar
Are you ready to take your push-up game to the next level? Today, we’re diving into the world of incline push-ups using a Smith machine bar. This fantastic variation of…
Powerlifting Competition Attempt Calculator: Maximize Your Lifts!
Are you gearing up for your next powerlifting meet and want to make sure you’re selecting the optimal attempts to crush your PRs? Look no further! Our Powerlifting Competition Attempt…
Powerlifting Calculator – Wilks Score Calculator
If you’ve ever wondered how you stack up against other powerlifters or are curious about your true lifting potential, you’ve come to the right place. Today, we’re diving into the…
Smashing New Personal Records: A Targeted Guide to Consistent PRs in Fitness
If you’re reading this, chances are you’re no stranger to the thrill of setting a new personal record (PR). Whether you’re a seasoned gym rat or a newbie just getting started,…
Mastering Personal Records in the Gym: Setting A New Gym PR
PR means personal record. In the world of fitness and weightlifting, setting personal records (PRs) is a crucial aspect of measuring progress and staying motivated. A gym PR, also known…
Science-Backed Guide to Rep Ranges for Building Muscle and Strength
When it comes to resistance training, one of the most important programming variables for stimulating desired adaptations is your rep range – the number of repetitions performed per set for…
Get Swol with Reverse Drop Sets
Have you ever finished a set at the gym and thought, “Phew, I’m totally pumped, but I feel like I have a little more left in the tank”? Then reverse…
The Great Weight Debate: Drop Sets vs. Pyramids
An In-Depth Analysis of the Superior Muscle-Building Method The debate over the most effective hypertrophy training methods rages in gyms worldwide. Two techniques that remain in the spotlight are drop…
Get Swole With a Set of Dumbbells: The 2 Dumbbell Full Body Workout
Have you ever wondered if you could get a killer workout using just a single set of dumbbells? Well wonder no more, because this comprehensive full-body 2 dumbbell workout will…
Conquer Your 1st Day at the Gym: A Guide for Beginners
Going to the gym for the first time can feel super intimidating. You see all those fit, in-shape people lifting crazy amounts of weight, and your beginner self has no idea…
Get Shredded: Isolation Workout Routines for Maximum Muscle Definition
Are you looking to take your workout routine to the next level and achieve skin-tearing muscle definition? Well, you’ve come to the right place! Isolation training can be a game…
Isolation Training: The Complete Guide to Targeted Muscle Building
Isolation training is an exercise approach where movements target just one specific muscle group or area. This differs from compound exercises like squats, deadlifts, and bench presses that engage multiple…
Get Strong with This Beginner Calisthenics Workout Plan
Have you ever wanted to start calisthenics but weren’t sure where to begin? Trying calisthenics training for the first time can be intimidating, but this simple 21-day calisthenics workout plan makes…
The Ultimate Push, Pull, Squat Workout Routine
Want to build muscle and strength efficiently? This balanced push, pull, squat routine has you covered. I don’t know about you, but I love efficiency. As a busy professional juggling…
A Beginner Guide to Pull-Ups Plus Our Pull-Up Program
Have you always wanted to impress your friends by busting out some pull-ups but don’t know where to start? You’ve come to the right place! This beginner’s guide will explain…
Get Gains Fast with This Extreme 10×10 Workout Plan Bridge
Sick of sluggish muscle gains and lackluster strength increases between your regular training cycles? Then, it’s time to add an intense 10×10 workout plan bridge that will shock your body…
Achieving Total Body Strength: Calisthenics vs Weight Training
Do you remember starting your fitness journey? When I started mine, one big question stood out to me. Should I do bodyweight training or start lifting weights? Calisthenics and weight…
Newbie’s Guide to Strength Building: Use These Top Weight Training Exercises to Build Muscle Fast
Listen up, beginners. Are you ready to step out of your comfort zone, load up a barbell for the first time, and build serious muscle? Hell yeah! I’m here to show…
How to Build Muscle After 40 And Unlock Your Health Potential
As we age, our bodies may not respond to fitness challenges as quickly as they once did. You may struggle to build muscle after 40. However, you can still achieve…
The Doug Grows Science-Based Guide to Hypertrophy Training Programs
Jump to the workout! Muscle hypertrophy refers to the enlargement of muscle tissue and increase of muscle cells. It results from the body’s natural physiological response to strength training. As…
Mike Mentzer Workout Routine – Heavy Duty Training Program
Jump to the Mike Mentzer workout plan. Mike Mentzer’s Heavy Duty training was a revolutionary approach to bodybuilding that went against the common “more is better” line of thinking. Heavy…
Your Guide to Resistance Training: Build Strength, Muscle, and Fitness
Resistance training is a type of exercise that involves working your muscles against some form of external resistance or weight. This type of training is commonly referred to as strength training or weight training.…
The Complete Guide to GZCL Spreadsheets for Powerlifting and Strength
The GZCL method is a popular strength training program that is flexible and customizable, favored by powerlifters and strength athletes. Created by powerlifter Cody Lefever (/u/gzcl), GZCL training principles have…
Decode the Nutrition Facts Label for a Healthier You: Beginners Guide
Understanding nutrition facts allows you to make informed choices about the foods you eat. The nutrition facts label provides key details about a food’s nutritional content, like calories, fat, sodium,…
Food Energy Science: Your Guide to Calories, Nutrition, and Metabolism
Food energy, measured in calories or kilojoules (kJ) or calories, represents the potential energy found in the macronutrients – carbohydrates, fats, and proteins – that make up the food we…
Understanding and Utilizing Caloric Deficits for Weight Loss: A Simple Guide
What does caloric deficit mean? A caloric deficit is when you consume fewer calories than your body needs to support basic functions and activity. This caloric imbalance forces your body…
The Sheiko Program: A Blueprint for Powerlifting Success
The Sheiko powerlifting program has developed a cult-like following among strength athletes seeking maximal gains. Created by legendary Russian weightlifting coach Boris Sheiko, this system has propelled numerous athletes to…
Honey and Salt Pre Workout: Pump Up Naturally
Are your workouts feeling a little flat lately? Are you avoiding pre-workout supplements but need an energy boost before crushing your next PR? Well, I’ve got some sweet news -…
How To Do Single Arm Tricep Pushdowns
Single-arm tricep pushdowns are an excellent exercise for targeting the back of the upper arm (known as the tricep). To perform them, you’ll need a cable machine. They can be…
How to Build a Big Back – Your Guide To Becoming a Barn Door
Having a well-developed, muscular back is one of the foundations of a strong, aesthetically pleasing physique. A wider, thicker back creates the coveted V-taper by providing a solid base that…
10 Training Programs for Powerlifting – Beginner to Advanced
Are you ready to unleash your inner strength and transform your powerlifting performance? Whether you’re a beginner looking to build a solid foundation or an experienced lifter seeking to break…
Smolov Calculator – The Full Program
Use this easy Smolov calculator to see exactly how much to lift on what days of the full Smolov Squat Program. You can learn more about the program here. This…
The Origins and Effectiveness of the Legendary Hatch Squat Program
Have you heard whispers in the iron temple about the legendary Hatch squat program? Do you want tree trunk legs capable of crushing boulders into dust? Well buckle up! We’re…
Smolov Jr. Results: Is This The Program You’re Looking For?
If you’ve ventured into strength training, you’ve likely heard whispers about the Smolov Jr. program. It’s the stuff of legends in powerlifting circles, known for its ability to turn ordinary…
Unlocking the Secrets of Stan Efferding: A Roadmap to Muscle Growth
Look no further if you’re seeking inspiration and insights to supercharge your gym results. Stan Efferding, the powerhouse in strength and bodybuilding, is your go-to guide. Let’s dive into the…
The Complete Guide to the Westside Barbell Program
The Westside Barbell Program has become one of the most influential strength and conditioning programs in the world. Louie Simmons created Westside after years of research. It has set 140+…
The Complete Guide to the Brutal Yet Effective Smolov Squat Program
The Smolov squat program is an intense, demanding, and highly effective squat routine explicitly designed to help intermediate and advanced lifters build tremendous lower body strength and muscle mass quickly. Created by Russian powerlifting mastermind Sergey Smolov in…
The Texas Method: A Guide to Continuous Strength Progress
Are you an intermediate lifter looking for a program to break through plateaus and continuously improve your strength? If so, the Texas Method might be the answer you’ve been searching…
Unlocking the Power of Low Weight, High Reps
When it comes to your fitness journey, there’s no one-size-fits-all approach. But if you want to boost your strength, build endurance, and sculpt those muscles, it might be time to…
Can You Lift Weights While Pregnant?
Pregnancy is a beautiful experience, but it comes with its own set of questions and concerns. One of the most common questions that expectant mothers have is whether they can…
Elevate Your Squat Strength with the Russian Squat Program
Are you looking to level up your squat game and build lower body strength that turns heads? If so, the Russian Squat Program might be your ticket to success. This…
Your Deadlift to Clean Ratio: The Key To Better Olympic Lifts
Are you ready to take your gym game to the next level? Of course you are! We all want better results in the gym, right? Today, we’re going to dive…
VO2 Max Calculator – Discover How Efficient Your Exercise Is
On this page, you will find four different VO2 max calculators. Each calculator is a tool to estimate your VO2 max, measuring your body’s ability to use oxygen during exercise.…
Unlocking the Secret to a Bubble Butt: Your Comprehensive Guide
You’re not alone if you’re trying to sculpt a head-turning bubble butt. A well-defined derrière is aesthetically pleasing and a sign of strength and power. Let’s dive into the world…
Hot Weather and Calorie Burn: What’s the Connection?
If you’ve ever wondered whether you burn more calories when it’s hot outside, you’re not alone. It’s a question that’s crossed the minds of many on their weight loss journey.…
The Simple Muscle Building Workout Plan: Get Results!
Are you ready to embark on the journey of building muscle? Fantastic! Building muscle is a commitment that requires consistent strength training over an extended period. While there are no…
1RM Warmup Calculator
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Push-Up Test Calculator – See How You Stack Up
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The Complete Guide to Macro Calculators for Health and Fitness Goals
Macronutrients, or “macros” for short, are the main nutrients that provide energy and structure to the human body. The three macronutrients are protein, carbohydrates, and fat. body { font-family: Arial,…
Target Heart Rate Calculator: Get Better Results!
Use the target heart rate calculator here! body{font-family:Arial,sans-serif;background-color:#f4f4f4;margin:0;padding:20px;}h1{text-align:center;margin-bottom:20px;}label{font-weight:bold;}input,select{width:100%;padding:10px;margin-bottom:10px;border:1px solid #ccc;border-radius:4px;}button{background-color:#4CAF50;color:white;padding:10px 20px;border:none;border-radius:4px;cursor:pointer;}h2{text-align:center;margin-top:20px;} Age:Resting Heart Rate (HRrest):Desired Training Intensity:Very LightLightModerateHardVery HardCalculate THR Target Heart Rate (THR) Range: — bpm function calculateTHR(){var age=parseFloat(document.getElementById(“age”).value);var…
The Ultimate List Of Fitness Calculators To Help Track Your Health Progress – BMI, Calories, 1RM, And More!
Getting in shape and improving your health can feel overwhelming. But have no fear – we are here to be your guide! I’ve got the inside scoop on some handy…
BMR Calculator
Use the BMR Calculator or keep reading below to learn more! body { font-family: Arial, sans-serif; background-color: #f4f4f4; margin: 0; padding: 20px; } h1 { text-align: center; margin-bottom: 20px; }…
Body Fat Calculator
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A Tasty Review: Protein Poptarts – Are They Worth the Hype?
Have you ever wished for a snack that’s both delicious and packed with protein? Enter the Protein Poptarts – a modern twist on a classic treat that claims to satisfy…
Weight Conversion Calculator: Grams, Kilograms, and Pounds Made Easy
Have you ever needed to convert weight measurements but felt confused by all the different units? Whether you’re trying to figure out how many grams are in a pound or…
First Day In The Gym Workout: An Easy 30-Day Guide
This first day in the gym workout guide helps you start weight training in one month with steady steps. It tells you what to do before day one and until…
The Jim Wendler Squat Program – The 5/3/1 Strength Training Program
If you’ve delved into the world of strength training, chances are you’ve encountered the renowned 5/3/1 program by Wendler. But what if we told you that there’s a dedicated approach…
BMI Calculator
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Understand Linear Progression for Weight Training Success
Are you looking to level up your weight-training game? Look no further! Linear progression is a straightforward and effective method for strength gains and muscle growth. In this blog post,…
Unlocking Your Vertical Leap Potential: The Ultimate Guide to the Vertical Jump Test
Have you ever wondered just how high you can jump? Whether you’re a basketball star aiming for those slam dunks or an aspiring athlete looking to enhance your overall leg…
How To Test And Improve Muscular Endurance
So, you know that feeling when you’re climbing a few flights of stairs or trying to carry a bunch of grocery bags all at once, and suddenly you start huffing…
Drop Sets: How to Use the Drop Set Technique in Weightlifting
Are you ready to take your weightlifting game to the next level? If you’re looking to supercharge your muscle gains and add an extra punch to your workouts, then you’re…
Muscular Hypertrophy: Maximizing Muscle Growth
Are you ready to take your muscle growth to the next level? Hypertrophy is key to maximizing muscle mass and strength, and this guide will walk you through the science,…
Your Guide to Progressive Overload: Getting Results in the Gym
Get ready to take your training to the next level! The secret to unlocking your full potential lies in understanding the science behind progressive overload. No more pseudoscience, just real,…
Everything You Need To Know About 1RM Testing
Are you ready to discover the ultimate measure of your strength? Meet the 1RM (one-repetition maximum) test – the gold standard for gauging your power without the need for a…
How Long Does Muscle Pump Last? Answered
Are you a fitness enthusiast who loves chasing the elusive “muscle pump”? That satisfying feeling of tightness and fullness in your muscles after a good workout is what many gym-goers…
The 5 Hardest Parts of The Body to Train and Grow
Have you ever felt like you’re putting in all the effort but not seeing the results you want? If you’ve been hitting the gym consistently but still struggling to develop…
The Perfect Way to Increase One Rep Max for Beginners
Every aspiring meathead wishes they could skyrocket their one rep max. We get stuck wondering things like, “How can I get stronger faster?” or “Why can’t I gain mass like…
22 Tips to Eat Healthy and Lose Weight on a Budget
Are you looking to shed some extra pounds without breaking the bank? Losing weight doesn’t have to mean spending a fortune on expensive diet plans, supplements, or gym memberships. In…
About The Half Murph or Mini Murph
Are you seeking a challenging and rewarding workout that will push you to your limits? If so, you might want to try the Half Murph. What Is a Half Murph?…
Bench Press Chart: Find Your Max Bench
These bench press max charts are the old way of finding your approximate 1RM. If you would like a simpler solution, check out the 1RM Calculator! Looking to take your…
Hammer Strength Low Row: How And When To Use It
Are you looking to add serious size and strength to your back? Then, consider incorporating the Hammer Strength low row machine into your workout routine. This versatile piece of equipment…
How To Do A Skater Squat
Are you tired of the same old leg workouts? Looking for a challenge that will take your leg strength and balance to the next level? Look no further than the…
EZ Bar Upright Row: How To and More
Are you looking for a killer exercise that can simultaneously work your shoulders and upper back muscles? If yes, the EZ bar upright row might be perfect for you! This…
Biceps vs Triceps: What’s the Difference?
Have you ever wondered what makes your arm look toned and muscular? Chances are, you’re probably thinking of the biceps and triceps! But what’s the difference between the two? If…
How to do Egyptian Lateral Raises
Welcome, fitness enthusiasts, to the world of Egyptian lateral raises! If you want to add variety to your shoulder workout routine, you’ve come to the right place. This exercise is…
Your One-Rep Max Mental Checklist For Better Lifts
Welcome to the weightlifting world, where pushing your body to the limit is the ultimate goal. If you’re an avid lifter, you know that lifting heavy weights is a physical…
Why You Should Stop Testing Your 1RM
Are you one of those people who constantly obsesses over their one rep max? Do you regularly push your limits to see how much weight you can lift? While striving…
The Science Behind One Rep Max Testing
Are you a fitness enthusiast looking to maximize your strength gains? If so, you’ve probably heard of one rep max testing – a popular method of measuring maximal strength in…
How to Use 1RM Calculators for Different Training Goals
Whether you’re a seasoned weightlifter or just starting out, a one-rep max (1RM) calculator can be incredibly valuable for achieving your fitness goals. Your 1RM is the maximum weight you…
Understanding 1RM: Definition, Importance, and How to Find It
If you’re new to strength training or bodybuilding, you may have encountered the term “1RM” and wondered what it means. Knowing your 1RM can help you track progress, set achievable…
RPE Meaning: Plus How to Use For Strength & Weightlifting
Are you tired of guessing how hard to push yourself during exercise? Have you ever felt you weren’t getting the most out of your workouts? If so, it’s time to…
Our Guide To The Best Exercises For Weight Loss
Losing weight is a challenge that requires dedication, focus, and hard work. But with the right tools and resources, it doesn’t have to be complicated. Whether you’re looking to lose…
The Ultimate 4-Week Glute Workout Routine
If you’re looking for a way to get a bigger butt, you’ve come to the right place! Growing your glutes takes dedication, hard work, and the right plan. This four-week…
PPL Workout Routines Guide + Workout
Are you tired of your current workout routine and looking for something new to spice things up? Look no further than the push, pull, legs (PPL) workout routine! This popular…
7-Day Gym Workout Plan and How to Get The Most Out of it
Are you hooked on lifting weights and working out? Do you want to train every day of the week? Then let me give you some insight on whether or not…
Review of the PHAT Workout by Layne Norton + The Workout
Are you seeking a workout program combining strength and hypertrophy training to maximize your gains? Look no further than the PHAT (Power Hypertrophy Adaptive Training) workout. This workout program has…
Training Volume For Muscle Gains Video Review
Hey there! I’m excited to share this video that delves into the importance of volume in maximizing hypertrophy. The creator, Layne Norton, an authority in the fitness industry, provides insightful…
The Deload Week: Why You Need to Incorporate it into your Training
If you’re serious about your fitness goals, you know that training hard is only part of the equation. What’s just as important is having a well-thought-out plan of attack when…
7 Ways to Burn 1000 Calories A Day
Burning 1000 calories a day is no easy feat, but it can be done. With a bit of dedication, you can reach your weight loss goals and make significant progress.…
The Split Squat Can Improve Mobility and Leg Strength
When it comes to building strength in your legs and improving mobility, the split squat is a great exercise to add to your routine. It engages your glutes, quads, hamstrings,…
The Basics of Periodization Training – A Beginner’s Guide
Are you interested in taking your fitness to the next level? Periodization training is a great way to do this. In this guide, you’ll learn the basics of periodization, the…
Nail The Barbell Box Squat Form
Strengthening your legs can improve balance, agility and coordination, as well as add power when you need it. The barbell box squat is a popular exercise that targets the lower…
The Best Gyms Near Nampa, Idaho
Finding the right gym is essential if you’re looking to get in shape. But how do you know which gym is right for you? Nampa, Idaho, has a wide variety…
Grow Your Chest and Triceps with This Workout!
Do you want to build bigger, stronger chest and tricep muscles? Of course you do! Building bigger and stronger muscles requires dedication and commitment, but with the right exercises and…
Why You Suck at 1 Rep Maxes
Do you ever feel like you’re bad at checking your one rep max? For example, maybe you can lift 295 lbs for 6 reps but can’t lift 315 for one.…
The Smolov Jr. Bench Program: Increasing Your Max Bench
Are you looking for a way to increase your max bench press? If so, the Smolov Jr. bench program may be just what you need. This program is designed to…
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.
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In order to keep all of these other resources free we offer fitness apparel and more that helps keep Doug Grows funded!
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? If you are trying to increase your 1RM then build your program around increasing strength rather than aesthetics.
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.
- Full Body Workouts: The Key to Balanced Fitness and Optimal Health
- Outdoor Workouts: Boost Your Fitness and Connect with Nature
- Battle of the Calculators: Nerd Fitness Calorie Calculator vs. Doug Grows
- Why a 5×5 One Rep Max Calculator Wouldn’t Be Accurate
- Will I See Results Following a Workout Plan for a Week?