# FitBody

> The home-workout journal for every body


## Posts

- [Essential Yoga Poses That Deliver Serious Knee Strengthening](https://fitbody.blog/essential-yoga-poses-that-deliver-serious-knee-strengthening/): You don't have to be injured to focus on strengthening this important joint.
- [Nick Walker Crushes ‘Old School’ Pump-Focused Leg Workout Ahead of the 2027 Arnold Classic](https://fitbody.blog/nick-walker-crushes-old-school-pump-focused-leg-workout-ahead-of-the-2027-arnold-classic/): Walker is focused on bringing up his leg size and definition ahead of the 2027 Arnold Classic.
- [15-Minute Beginner-Friendly Yoga, No Flexibility Required](https://fitbody.blog/15-minute-beginner-friendly-yoga-no-flexibility-required/): This yoga for beginners is for anyone who wants to get back to the basics—and perfect for days that you're feeling inflexible.
- [4 High-Protein Dessert Recipes That Taste Good—and Will Help You Hit Your Macros](https://fitbody.blog/4-high-protein-dessert-recipes-that-taste-good-and-will-help-you-hit-your-macros/): As we know, protein is a crucial part of healthy eating and building muscle. Without adequate daily protein, the chances of packing on all the muscle you want…
- [How Yoga Brings You Closer to Yourself and the Life You Want](https://fitbody.blog/how-yoga-brings-you-closer-to-yourself-and-the-life-you-want/): A fresh read from Yoga Journal on how yoga brings you closer to yourself and the life you want. Tap through for the full story, tips and expert…
- [Why the Spanish Squat Can Help Build Quads without Using a Barbell](https://fitbody.blog/why-the-spanish-squat-can-help-build-quads-without-using-a-barbell/): The traditional back squat has long been the staple of those who want to crush their quads, but standing under a heavy barbell is not for everyone. Mature…
- [Larry Wheels Shares Health Update After Two Biceps Surgeries, Warns Lifters About the #1 Cause of Tendon Tears](https://fitbody.blog/larry-wheels-shares-health-update-after-two-biceps-surgeries-warns-lifters-about-the-1-cause-of-tendon-tears/): Larry says he hasn't trained upper body in months but reveals his swelling has gone down drastically.
- [Arnold Schwarzenegger Warns That Extreme Calorie Cuts Can Hurt Workout Performance Even When You Hit Your Daily Protein Goal](https://fitbody.blog/arnold-schwarzenegger-warns-that-extreme-calorie-cuts-can-hurt-workout-performance-even-when-you-hit-your-daily-protein-goal/): Arnold says that if you're only focused on protein and neglecting carbs, you're missing out.
- [Locust Pose Might Be a Simple Backbend, But It Can Help Improve Your Posture](https://fitbody.blog/locust-pose-might-be-a-simple-backbend-but-it-can-help-improve-your-posture/): Locust Pose is a simple backbend that can seriously help improve your posture. Here's how to practice the shape.
- [4 Things You’re Doing in Yoga That Might Worsen Lower Back Discomfort](https://fitbody.blog/4-things-youre-doing-in-yoga-that-might-worsen-lower-back-discomfort/): A fresh read from Yoga Journal on 4 things you’re doing in yoga that might worsen lower back discomfort. Tap through for the full story, tips and expert…
- [I Wish Yoga Studios Would Stop Trying to Sell Me on Their Teacher Training Programs](https://fitbody.blog/i-wish-yoga-studios-would-stop-trying-to-sell-me-on-their-teacher-training-programs/): A fresh read from Yoga Journal on i wish yoga studios would stop trying to sell me on their teacher training programs. Tap through for the full story,…
- [7-Minute Yoga to Practice While Sitting at Your Desk](https://fitbody.blog/7-minute-yoga-to-practice-while-sitting-at-your-desk/): A fresh read from Yoga Journal on 7-minute yoga to practice while sitting at your desk. Tap through for the full story, tips and expert advice.
- [5 Yin Yoga Poses for (Practically) Instant Calm](https://fitbody.blog/5-yin-yoga-poses-for-practically-instant-calm/): Practicing yoga for stress can help you tune out the chaos of the world and tap into your inner calm. Start with these yin yoga poses.
- [The Glute Training Guide for a Stronger and More Powerful Posterior](https://fitbody.blog/the-glute-training-guide-for-a-stronger-and-more-powerful-posterior/): Not every muscle gets immortalized in a rap song, but the glutes do more than look good in pants. Beyond the vanity benefits, the glutes help you do…
- [How Yonatan Katz Cracked the Boulder Nobody Could Solve at the World Climbing Series](https://fitbody.blog/how-yonatan-katz-cracked-the-boulder-nobody-could-solve-at-the-world-climbing-series/): Climbing is what happens when you take a gym rat’s obsession with grip strength, remove the floor, and let gravity do its thing. There’s no bench to lie…
- [How to Strengthen Your Arms and Wrists With Upward Plank Variations](https://fitbody.blog/how-to-strengthen-your-arms-and-wrists-with-upward-plank-variations/): A fresh read from Yoga Journal on how to strengthen your arms and wrists with upward plank variations. Tap through for the full story, tips and expert advice.
- [5 Mobility Moves to Improve Your Bulgarian Split Squats](https://fitbody.blog/5-mobility-moves-to-improve-your-bulgarian-split-squats/): The Bulgarian split squat is the exercise almost all lifters love to hate. Still, you cannot deny its benefits, including increased quad and glute strength and size and…
- [Science Has Zeroed in on Why Lifters Need Cardio for Heart Health](https://fitbody.blog/science-has-zeroed-in-on-why-lifters-need-cardio-for-heart-health/): Every gym (real gym) has a dude like this—we used to call them “fire plugs” (if you’re not from New York, that means fire hydrant). He has arms…
- [Why We Run: 3 Stories of the New York City Marathon](https://fitbody.blog/why-we-run-3-stories-of-the-new-york-city-marathon/): Image Source: Getty / Paul Seibert / Back Left Media / New York Road Runners It can feel like everyone is running a marathon these days. Thousands sign…
- [Ilona Maher Now Looking to Take Rugby—and Girls’ Fitness—to the Next Level](https://fitbody.blog/ilona-maher-now-looking-to-take-rugby-and-girls-fitness-to-the-next-level/): During the 2024 Paris Olympics, USA women’s team rugby player Ilona Maher suddenly became a household name. “I think for some people when they get famous, maybe it…
- [JASON AVELAR AND GARRETT BEAL SHARE THE STORY OF PRESCOTT JUNIOR HIGH’S LEGACY OF PHYSICAL EDUCATION EXCELLENCE](https://fitbody.blog/jason-avelar-and-garrett-beal-share-the-story-of-prescott-junior-highs-legacy-of-physical-education-excellence/): President Donald Trump announced the re-establishment and restoration of the Presidential Fitness Test on July 31, 2025, when he signed an Executive Order revitalizing the test along with…
- [Weini Kelati Has Taken a One-Mile at a Time Approach for Taking On the NYC Marathon](https://fitbody.blog/weini-kelati-has-taken-a-one-mile-at-a-time-approach-for-taking-on-the-nyc-marathon/): There was a time when eight miles felt like an eternity to Weini Kelati. Now, toward the tail end of preparing for her first full marathon, she can…
- [The 20-Minute No-Equipment Full-Body Workout](https://fitbody.blog/the-20-minute-no-equipment-full-body-workout/): Four rounds, five moves, zero kit. A complete session that hits every major muscle group in the time it takes to watch one episode.
- [How to Build a Home Gym on a Budget (Without Wasting Space)](https://fitbody.blog/build-a-home-gym-on-a-budget/): Five pieces of kit cover 95% of what you need. Here’s what to buy first, what to skip, and how to fit it all in a corner.
- [Tabata Explained: The 4-Minute Finisher That Actually Works](https://fitbody.blog/tabata-explained-the-4-minute-finisher/): Twenty seconds on, ten seconds off, eight times. Here’s why Tabata is so effective — and how to do it properly at home.
- [Resistance Bands 101: The Most Underrated Training Tool](https://fitbody.blog/resistance-bands-101/): Cheap, portable and seriously effective. How to choose bands, which moves to master first, and how to keep progressing.
- [The 10-Minute Mobility Routine for Desk Days](https://fitbody.blog/10-minute-mobility-routine-for-desk-days/): Sat down all day? Undo the stiffness with six moves that open your hips, spine and shoulders — no mat skills required.
- [Can’t get back into working out? It’s not a motivation problem.](https://fitbody.blog/cant-get-back-into-working-out-its-not-a-motivation-problem/): Recently, I asked you: where are you feeling most stuck with your fitness right now? Hundreds of you wrote back. Thoughtful, honest answers. Thank you. I’m working my…
- [Kettlebell Basics: 5 Moves to Master Before Anything Else](https://fitbody.blog/kettlebell-basics-5-moves/): One bell, five fundamentals. Learn these properly and you’ll have a full-body strength and conditioning system for life.
- [A 30-Day Beginner Fitness Plan That Won’t Overwhelm You (One Quest at a Time)](https://fitbody.blog/a-30-day-beginner-fitness-plan-that-wont-overwhelm-you-one-quest-at-a-time/): Quick Summary Trying to overhaul everything at once is why getting healthier feels overwhelming before you’ve even started. You don’t need a bigger plan. You need the next…
- [The Hydration Obsession Is Real - but Is It Warranted?](https://fitbody.blog/the-hydration-obsession-is-real-but-is-it-warranted/): Name your favorite water bottle in 3, 2, 1. Did you think about the OG Stanley Quencher or maybe a colorful Owala? Was it the Hydroflask that came…
- [The Tech I DO Use](https://fitbody.blog/the-tech-i-do-use/): I am notoriously lukewarm about using fitness trackers to track sleep, HRV, and general “readiness,” whatever that means.
- [Bored With Your Workout? Try a New Level, Not a New Program](https://fitbody.blog/bored-with-your-workout-try-a-new-level-not-a-new-program/): Quick Summary When a program gets boring, reaching for a new one feels like a fresh start. It’s also why you feel like you keep starting over and…
- [How to Hold Yourself Accountable Without Beating Yourself Up](https://fitbody.blog/how-to-hold-yourself-accountable-without-beating-yourself-up/): Quick Summary The drill sergeant version of accountability (“why did you skip that? do you even want this?”) questions YOU instead of helping you. If being hard on…
- [Exercise Tech to Really Get You Moving](https://fitbody.blog/exercise-tech-to-really-get-you-moving/): Instead of wearable exercise technology, I'd rather invest in a high-quality piece of equipment that will last forever and make training enjoyable again.
- [Overwhelmed by Fitness Advice? You Need an Action Plan, Not a Perfect Plan](https://fitbody.blog/overwhelmed-by-fitness-advice-you-need-an-action-plan-not-a-perfect-plan/): Quick Summary There is no “perfect” workout plan. Nobody can know what perfect looks like in advance. If you’re too afraid to start and make a mistake, it…
- [Why You Keep Falling Off Your Fitness Routine (and the 2-Minute Plan That Fixes It)](https://fitbody.blog/why-you-keep-falling-off-your-fitness-routine-and-the-2-minute-plan-that-fixes-it/): Expecting yourself to stick to the same fitness routine, no matter what, is why it fails. Because the only predictable thing about life is that it’s unpredictable. A…
- [A New Strike Against High Protein?](https://fitbody.blog/a-new-strike-against-high-protein/): A recent paper fueling the plant-based crowd suggests that protein restriction promotes longevity. I think the relationship between protein and longevity in humans is more nuanced than that.
- [How Fast Do You Actually Lose Strength? Slower Than You Think](https://fitbody.blog/how-fast-do-you-actually-lose-strength-slower-than-you-think/): You lose strength much more slowly than you probably think. A few days off changes basically nothing, measurable losses take roughly two to four weeks depending on the…
- [Does Soreness Mean a Good Workout? No. Here’s What It Actually Tells You](https://fitbody.blog/does-soreness-mean-a-good-workout-no-heres-what-it-actually-tells-you/): Soreness is not an indicator of a good workout, and not being sore doesn’t mean your workout didn’t count. That day-after ache (DOMS) mostly tells you that you…
- [How to Start a Workout When You Really Don’t Feel Like It (The Bridge Task Method)](https://fitbody.blog/how-to-start-a-workout-when-you-really-dont-feel-like-it-the-bridge-task-method/): If you can’t get yourself to start a workout after a long day, the problem might not be the workout itself. It’s the gear shift from “couch” to…
- [Protein Intake Vs. Intermittent Fasting | VIDEO](https://fitbody.blog/protein-intake-vs-intermittent-fasting-video/): Watch now | Getting 100+ grams of protein a day can be tough if you also practice intermittent fasting. If you have to prioritize one, which should it…
- [Is the Correlation Between Hypertrophy and Strength Gains Stronger Than We Realized?](https://fitbody.blog/is-the-correlation-between-hypertrophy-and-strength-gains-stronger-than-we-realized/): Hypertrophy probably contributes more to strength gains in new lifters than prior studies suggested … but the relationship is nowhere near as strong as it appears at first…
- [Hold Still: What Does the Evidence Actually Say About Isometric Training for Strength and Hypertrophy?](https://fitbody.blog/hold-still-what-does-the-evidence-actually-say-about-isometric-training-for-strength-and-hypertrophy/): Resistance training is commonly performed dynamically using a full range of motion. Isometric training has long been thought to be inferior to dynamic training for increasing muscle strength…
- [Incline Walking vs. Running: What’s the Better Workout?](https://fitbody.blog/incline-walking-vs-running-whats-the-better-workout/): The answer depends on your goals, fitness level, and how hard you're ready to push your body.
- [7 Foods That’ll Speed Up Muscle Recovery After a Hard Workout, According to Fitness Experts](https://fitbody.blog/7-foods-thatll-speed-up-muscle-recovery-after-a-hard-workout-according-to-fitness-experts/): Your diet can play a big role in keeping soreness at bay—here’s what to eat to bounce back better.
- [A Beginner Strength Training Workout for People on GLP-1s](https://fitbody.blog/a-beginner-strength-training-workout-for-people-on-glp-1s/): A fresh read from SELF on a beginner strength training workout for people on glp-1s. Tap through for the full story, tips and expert advice.
- [3 Strength Exercises for Better Knee Stability](https://fitbody.blog/3-strength-exercises-for-better-knee-stability/): A fresh read from SELF on 3 strength exercises for better knee stability. Tap through for the full story, tips and expert advice.
- [On a GLP-1? This Is the Workout Plan That Helps You Keep Muscle](https://fitbody.blog/on-a-glp-1-this-is-the-workout-plan-that-helps-you-keep-muscle/): A fresh read from SELF on on a glp-1? this is the workout plan that helps you keep muscle. Tap through for the full story, tips and expert…
- [How GLP-1s Are Quietly Reshaping Gym Culture](https://fitbody.blog/how-glp-1s-are-quietly-reshaping-gym-culture/): These medications could be one reason why weight room floors seem busier than ever.
- [Side Stitches: Why You Get Them and Quick Fixes that Help](https://fitbody.blog/side-stitches-why-you-get-them-and-quick-fixes-that-help/): A fresh read from SELF on side stitches: why you get them and quick fixes that help. Tap through for the full story, tips and expert advice.
- [20 Low-Impact Cardio Moves That Are Gentle on Your Joints](https://fitbody.blog/20-low-impact-cardio-moves-that-are-gentle-on-your-joints/): A fresh read from SELF on 20 low-impact cardio moves that are gentle on your joints. Tap through for the full story, tips and expert advice.
- [14 Mobility Exercises Anyone Over 35 Should Add to Their Day](https://fitbody.blog/14-mobility-exercises-anyone-over-35-should-add-to-their-day/): Your aching hips, tight hammies, and barking back are begging for these.
- [High volume vs high intensity: which builds more muscle?](https://fitbody.blog/high-volume-vs-high-intensity-which-builds-more-muscle/): Few topics in the fitness industry divide the community like this one. But what does the research actually say is best for hypertrophy?
- [Is lifting during pregnancy healthy?](https://fitbody.blog/is-lifting-during-pregnancy-healthy/): A recently published systematic review and meta analysis involving 50 studies and over 47,000 participants looked at the effect of resistance training on a plethora of pregnancy-related variables,…
- [How does sleep deprivation affect your workouts?](https://fitbody.blog/how-does-sleep-deprivation-affect-your-workouts/): Can you still train effectively after a bad night, or is it better to rest and recover?
- [Can a little alcohol be healthy for lifters?](https://fitbody.blog/can-a-little-alcohol-be-healthy-for-lifters/): For decades, thanks to observational studies suggesting a J-shaped curve, light drinking was thought to have some protective benefits for the heart, where a small amount supposedly lowered…
- [Is training on back-to-back days bad?](https://fitbody.blog/is-training-on-back-to-back-days-bad/): A fresh read from Stronger By Science on is training on back-to-back days bad?. Tap through for the full story, tips and expert advice.
- [Are “seed oils” actually unhealthy?](https://fitbody.blog/are-seed-oils-actually-unhealthy/): A recent umbrella review, which looked at 48 systematic reviews and meta-analyses (!), examined the effect of vegetable oils on multiple health outcomes.
- [Is body recomposition possible?](https://fitbody.blog/is-body-recomposition-possible/): Several studies have compared being in a calorie surplus versus being at maintenance while resistance training.
- [The Best Smith Machine for Your Home Gym in 2025](https://fitbody.blog/the-best-smith-machine-for-your-home-gym-in-2025/): Other than the almighty treadmill, there may not be a piece of equipment more synonymous with commercial gyms than the Smith machine. Boasting tremendous versatility and functionality, this…
- [The Strongest Pre-Workout Powders to Fuel Your Training in 2025](https://fitbody.blog/the-strongest-pre-workout-powders-to-fuel-your-training-in-2025/): Whether you’re starting your fitness journey or you’re a weightlifting junkie, there are several supplements that should be staples in your stack. As a certified personal trainer and…
- [The Best Creatine Supplements for Men for Muscle Growth and Enhanced Recovery](https://fitbody.blog/the-best-creatine-supplements-for-men-for-muscle-growth-and-enhanced-recovery/): Creatine is a popular muscle-building supplement, and for good reason. It’s one of the most research-backed supplements for muscle growth and recovery. While some people associate creatine with…
- [The Best Elliptical Machines for a Low-Impact Cardio Workout at Home](https://fitbody.blog/the-best-elliptical-machines-for-a-low-impact-cardio-workout-at-home/): Elliptical machines have come a long way, with major developments in specs and technology. Their ergonomic design maximizes the quality and intensity of your workout, incorporating both upper…
- [The Best Power Racks of 2025: Our Top Picks for Strength Training](https://fitbody.blog/the-best-power-racks-of-2025-our-top-picks-for-strength-training/): A power rack allows you to safely perform weightlifting exercises like barbell squats and bench presses, without a spotter, in your home gym. Add-on accessories like pull-up bars, dip…
- [The 5 Best Outdoor Saunas for Getting Your Sweat On in 2025](https://fitbody.blog/the-5-best-outdoor-saunas-for-getting-your-sweat-on-in-2025/): Sauna bathing is an age-old Nordic tradition that can have huge benefits for your overall wellness. There are a variety of sauna styles available, from the traditional barrels…
- [The Best Protein Powders for Weight Loss, According to a Certified Nutrition Coach](https://fitbody.blog/the-best-protein-powders-for-weight-loss-according-to-a-certified-nutrition-coach/): When someone says they want to lose weight, what they really mean is they want to shed excess body fat. However, without a well-designed plan in place, a…
- [The Best Compact Rowing Machines for Small Spaces in 2025](https://fitbody.blog/the-best-compact-rowing-machines-for-small-spaces-in-2025/): If you’re limited on space, don’t let the length of a rowing machine deter you. While there are many great rowing machines on the market, there are also some awesome…
- [The Best Whey Protein Powders of 2025, According to a Certified Sports Nutrition Coach](https://fitbody.blog/the-best-whey-protein-powders-of-2025-according-to-a-certified-sports-nutrition-coach/): Whey protein powder is a popular supplement because it’s a simple and effective way to increase daily protein intake. Whey is a complete protein that contains all nine…
- [Zone Fun Training](https://fitbody.blog/zone-fun-training/): There’s lots of talk about Zone 1, 2, 3, and 4 cardio, based on the level of aerobic or anaerobic energy you’re utilizing, but what about having more…
- [How to Embody a Primal Lifestyle](https://fitbody.blog/how-to-embody-a-primal-lifestyle/): If I stopped you on the street today and offered you a million dollars to improve your health or fitness, you’d probably immediately think diet and exercise.
- [10 Animal Moves for Kids](https://fitbody.blog/10-animal-moves-for-kids/): Animal moves are great way to "trick" your child into exercising, building strength, improving mobility, and getting a great workout. Adults can benefit, too!
- [Summer Fitness Advice: Mark's 6 Basic Principles](https://fitbody.blog/summer-fitness-advice-marks-6-basic-principles/): Summer fitness is an exploration, an adventure. The world is your gym. Embrace the heat, the sun, the water. Make your summer fitness journey an unforgettable one.

## Pages

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- [About](https://fitbody.blog/about/): FitBody is a home-workout journal for every body — built for people who want to get stronger, fitter and more mobile without a gym membership.
- [Gear](https://fitbody.blog/gear/): Twelve best-selling pieces of home workout kit, hand-picked because they earn their floor space.
- [Journal](https://fitbody.blog/journal/)
- [Home](https://fitbody.blog/)
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