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.
Masters & after 40
10 POSTS-
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.
8 MIN → -
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.
8 MIN → -
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.
9 MIN → -
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.
10 MIN → -
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.
10 MIN → -
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.
10 MIN → -
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.
9 MIN → -
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.
8 MIN → -
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.
9 MIN → -
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.
9 MIN →
Starting out
06 POSTS-
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.
10 MIN → -
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.
8 MIN → -
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.
8 MIN → -
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.
8 MIN → -
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.
8 MIN → -
Novice linear progression explained: the fastest gains of your life
Novice linear progression lets beginners add weight every single session for months. Here's what it is, how it works, and the exact template to start today.
10 MIN →
Crossover athletes
05 POSTS-
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.
8 MIN → -
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.
8 MIN → -
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.
8 MIN → -
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.
8 MIN → -
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 →
Programming
04 POSTS-
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.
9 MIN → -
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.
9 MIN → -
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.
8 MIN → -
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.
8 MIN →
Myths & evidence
03 POSTS-
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.
8 MIN → -
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.
8 MIN → -
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 →