Strength,
written plainly.
Direct, evidence-based essays for first-time lifters, crossover athletes, and anyone who wants to get measurably stronger. No marketing-speak. No hedging. Just what works.
Programming
16 POSTS-
4-day powerlifting split: a free 8-week program with your weights
A 4-day powerlifting split that trains squat, bench, and deadlift three ways each week. Enter your maxes and get the weight for every set, all 8 weeks.
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How to break a powerlifting plateau without changing everything
A stalled lift can come from fatigue, poor technique, missing muscle, or a progression that has run its course. Diagnose it before replacing the program.
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Powerlifting attempt selection: build a total, not a highlight reel
Choose openers you own, second attempts that secure progress, and thirds that match the day. A practical attempt-selection plan for your first meet.
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Hook grip vs mixed grip for deadlifts: which should hold your heaviest pull?
Hook grip avoids asymmetry but hurts while adapting; mixed grip is immediate and strong but needs deliberate setup. Compare both for powerlifting.
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Sumo vs conventional deadlift: choose with evidence, not internet loyalty
Sumo and conventional deadlifts shift the work differently. Test both, compare repeatable strength and recovery, then choose the stance that earns its place.
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Powerlifting rest times between sets: stop rushing strength work
Heavy squat, bench, and deadlift sets need more rest than accessory work. Use this practical guide to recover without turning training into an evening.
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RPE vs percentage training for powerlifting: use the right tool for the day
RPE adjusts training to today's readiness; percentages anchor it to a known max. Here is when each works and why most lifters need both.
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Powerlifting accessory exercises: what to add after squat, bench, and deadlift
Accessory exercises should support the main lifts, not bury them. Here's how to choose rows, hinges, presses, single-leg work, and trunk training.
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Powerlifting meet commands: squat, bench, and deadlift rules for first-timers
Meet commands decide whether a lift counts. Learn the squat, bench, and deadlift commands before platform day.
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Powerlifting warm-up routine: how to ramp up without wasting energy
A good powerlifting warm-up prepares the lift without turning into a second workout. Use movement, ramping sets, and specific practice.
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When to increase weight in powerlifting: a simple progression rule
Add weight when reps, technique, and recovery all agree. This decision rule keeps progress moving without forcing bad jumps.
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Wilks vs DOTS vs IPF GL vs Wilks 2.0: which powerlifting score should you use?
Four strength coefficients, one lifter, four different scores. How the formulas differ, where they disagree, and which one is right for you.
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Peaking for your first meet: the 4-week taper that actually works
Learn exactly what peaking for your first powerlifting meet looks like — week by week, attempt by attempt, from 4 weeks out to platform day.
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3-day vs 4-day powerlifting split: which one you actually need
Comparing the 3 day vs 4 day powerlifting split? For most intermediates, 3-day wins on adherence, recovery, and simplicity. Here's how to decide.
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Deload weeks explained: why the easy week makes the hard weeks work
A deload week drops training stress so fatigue drains without losing fitness. Here's when you need one, how to program it, and what it looks like.
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Powerlifting for busy professionals: the 3-day, 45-minute template
Powerlifting 3 day template built for busy professionals — 3 sessions, 45 min each, no fluff. Get strong on your schedule.
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Masters & after 40
13 POSTS-
Lifting weights with arthritis: how to train around cranky joints
Arthritis does not automatically rule out lifting. The plan needs warmer joints, smarter exercise choices, and honest progression.
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Strength training for men over 50: the plan that actually changes aging
Men over 50 need muscle, strength, bone loading, and conditioning. The program is simple, but recovery and progression need respect.
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Strength training during menopause: what changes and what still works
Menopause changes recovery, joints, sleep, and body composition, but progressive lifting still works. The plan needs better guardrails.
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Protein after 40: how much lifters actually need
Protein matters more after 40 because muscle protein synthesis gets less responsive. Here's the simple target for strength training.
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Muscle loss after 40: what your body composition is doing while you're not looking
Untrained adults lose ~1% of muscle per year after 40 — and the metabolic damage from that loss is bigger than the muscle. Here's what lifting fixes.
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Starting strength training at 80: what Michael's story tells us about aging and the barbell
At 82, Michael deadlifts 97 kg and walks like he did at 50. He started a year after surgery and a slow recovery. Here's what his protocol gets right.
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DOTS score by age: realistic benchmarks for masters lifters (40, 50, 60+)
What a good DOTS score looks like at 40, 50, 60, 70+. Masters benchmarks, McCulloch age coefficients, and the trajectory that matters.
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Coming back to lifting after 40: how to return without injuring yourself
Returning to lifting at 40+ after years off. How to use muscle memory, what weights to start with, and the 12-week plan to get back to where you were.
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Recovery for lifters over 40: sleep, protein, and deload frequency
Recovery after 40 isn't optional — it's the program. A practical guide to sleep, protein targets, deload timing, and the warning signs to listen for.
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The best powerlifting program for lifters over 40
A program comparison for masters lifters. Linear progression, 5/3/1, Texas Method, GZCLP — what works after 40, what doesn't, and how to pick.
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Strength training after 50: it's not too late, and the evidence is clear
Sarcopenia accelerates after 50, but resistance training reverses it at any age. Here's what the research shows and a 2–3 day template to start.
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Starting powerlifting after 40: how to begin without breaking
Powerlifting after 40 is not only possible — it's one of the smartest investments you can make in your body. Here's how to start safely and get strong.
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Strength training for women in their 30s: evidence over stereotypes
Strength training for women isn't about 'toning.' Learn what the research actually shows, which lifts matter most, and how to start.
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Crossover athletes
11 POSTS-
Strength training for rowers: a stronger drive without a cooked lower back
Rowers need leg drive, hip extension, trunk stiffness, and pulling strength. Build them twice weekly without duplicating endless erg fatigue.
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Strength training for swimmers: more force without heavy shoulders
Swimmers need pulling strength, trunk control, strong hips, and resilient shoulders. Use this two-day plan without burying your pool sessions.
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Strength training for hikers: stronger climbs, safer descents
Hikers need legs, hips, calves, trunk strength, and downhill control. Here's how to train for trails without turning every workout into cardio.
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Strength training for skiers: legs, edges, and knees that last
Skiers need eccentric leg strength, hip control, trunk stiffness, and conditioning. This plan builds the body that handles turns under fatigue.
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Strength training for HYROX: how to build the engine and the chassis
HYROX rewards aerobic capacity, repeatable strength, and durability. Here's how to lift without losing the conditioning that makes the race work.
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Strength training for golfers: build speed without wrecking your swing
Golfers need rotational power, hip strength, trunk control, and tissue capacity. Here's how to lift without turning the gym into swing practice.
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Strength training for weekend athletes: the 2-day template that carries everything
A no-nonsense 2-day strength template for weekend athletes who play sport 1–2x a week and can't fit 4 gym sessions into real life.
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Strength training for padel players: rotational power and joint armor
Strength training for padel builds the tendon tolerance and rotational power you need to smash harder, move faster, and stop getting hurt.
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Strength training for cyclists: more watts, fewer knee problems
Heavy lifting raises sustained power output for cyclists — without the bulk. Here's the research, the right lift selection, and a 2-day weekly template.
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Strength training for tennis players: explosive serves without blown shoulders
Strength training for tennis players builds serve velocity, protects shoulders, and saves knees — without killing mobility or slowing your hands.
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Strength training for runners: will lifting kill my pace?
Strength training for runners doesn't kill pace — it builds it. Here's what the research says, and a 3-lift template you can do in 45 minutes twice a week.
8 MIN →
Starting out
08 POSTS-
Powerlifting squat depth: how low is low enough?
Competition squat depth is judged at the hip and knee, not by feel. Learn the standard, film it correctly, and build repeatable depth without dive-bombing.
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Strength training for desk workers: undo the chair without living in the gym
Desk workers need stronger hips, backs, legs, and shoulders. This simple plan fits around work without pretending posture drills are enough.
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The best strength training program for beginners: 4 programs scored
Starting Strength, StrongLifts 5x5, Greyskull LP, 5/3/1 for Beginners — which novice program is actually best? Side-by-side scoring on what matters.
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Home gym vs commercial gym for beginners: the real cost-benefit
Honest math on home gym vs commercial gym for beginners — upfront costs, commute tax, and the tipping point that determines which choice keeps you lifting.
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Squat, bench, deadlift form for beginners: the three cues that matter most
Master squat bench deadlift form without drowning in YouTube rabbit holes — here are the 3 cues per lift that actually matter.
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Powerlifting equipment for beginners: what you actually need (and don't)
Cut through the gear noise. Here's exactly what powerlifting equipment beginners need on day 1, month 2, and month 6 — with honest price ranges.
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How to start powerlifting: your first four weeks, step by step
A week-by-week guide to starting powerlifting from scratch — what to do, what to wear, how sore you'll be, and when it finally clicks.
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Linear progression explained: what it means, plus a novice template
Linear progression means adding a fixed amount of weight every session. What it means in lifting, how long novice LP lasts, and a template to start today.
10 MIN →
Longevity
06 POSTS-
Strength training for diabetes: why muscle is metabolic armor
Strength training helps glucose control by building muscle, improving insulin sensitivity, and making daily movement cheaper.
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Strength training for bone density: how to load the skeleton safely
Bone density improves when the skeleton gets loaded. Here's how to use squats, hinges, carries, and progressive training safely.
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Strength training for fall prevention: the lifts that keep you upright
Fall prevention is not just balance drills. Strength training builds the legs, hips, grip, and confidence that make falls less likely.
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Zone 2 cardio and strength training: how to combine them without killing your lifts
Zone 2 cardio helps recovery and health, but too much intensity can steal from strength. Here's the simple way to add it.
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Grip strength and longevity: why your hands tell the truth
Grip strength predicts aging outcomes because it reflects muscle, nerves, and usable strength. Here's how to train it without gimmicks.
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Lifting weights for longevity: the strength markers that matter
Longevity training is not about biohacking. It is about keeping muscle, power, bone, and grip strength high enough to stay independent.
7 MIN →
Myths & evidence
05 POSTS-
Is a bench press arch safe? What the position is actually doing
A controlled bench arch creates stability and an efficient bar path. Learn what is normal, what is competition-specific, and when to scale it back.
5 MIN → -
How to avoid injury in powerlifting without training scared
Powerlifting injury prevention is mostly load management, technique consistency, and recovery. You do not need to train timidly.
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Do you need creatine? What it does, what it doesn't, and who should take it
Creatine monohydrate is the most-studied supplement in history. Here's what it actually does, what it doesn't, and whether you should take it.
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Is powerlifting bad for your back? What the injury data actually shows
Is powerlifting bad for your back? The injury data says no — powerlifting sits around 1–4 injuries per 1000 hours, lower than running and most team sports.
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Will lifting make me bulky? The honest math on muscle growth
Will lifting make me bulky? The honest answer: the math on muscle growth makes accidental bulk nearly impossible. Here's what really happens in year one.
8 MIN →