The gym can be an intimidating place for people. If you’re a woman, that intimidation can be felt even more. Despite the growing female presence in the health and fitness industry, it seems like men …
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Front Squats vs. Back Squats: Everything You Need To Know For Building Muscle
Trainers don’t agree on much—like how many sets a client should do, whether the person needs to take creatine, or if Taylor Swift music is an appropriate workout jam—but they all know that people who …
Strengthen and Tone Your Core and Abs With These Workouts
Building and maintaining strong core muscles helps set the foundation for all aspects of fitness, whether your goals are purely functional (being able to lift your kid without hurting your lower back), aesthetic (hello, six …
How Often Should You Lift To Build Muscle?
When people start lifting, they usually overdo it. You want muscle fast so you train five, six, or even seven days a week, thinking that the more you do, the faster you’ll see results. But …
The Workout That Will Last You All Year
Hey there. How ya doin’? How’s that New Year’s Resolution to get in the best shape of your life coming along? We hate to be the bearer of bad news, but if you’re not kicking …
How To Do Circuit Training
Oh, life. It’s tough. And living it in shape is even tougher. You have to lift weights. You have to do cardio. You have to eat healthy… You can’t just take a magic pill that …
What is the Best Kettlebell Weight to Start With?
Optimal Kettlebell Weight for Beginners Ready to get started with kettlebell training, but don’t know where to begin? No problem. This article will provide you with all the information you need to pick the correct …
Kettlebell Swings: The 1 Exercise That Fixes 99 Problems
In today’s world we spend the majority of our days doing things in front of us with terrible posture. We crouch over keyboards while our chests cave in and our hips shorten from sitting. We drive with …
The Best Arm Workouts For Getting Toned For Women
Guys love their arm training. Ladies? Most of the time, we’d rather work butt and legs—probably because we’re more likely to get noticed (and judged) on those areas by both sexes than we are on …
The Mother of All Kettlebell Exercises…The Kettlebell Snatch
The kettlebell swing is widely regarded as the king of all kettlebell exercises. It trains the commonly weak posterior chain muscles (glutes, hamstrings) like no other exercise, and it strengthens the core. It’s hard to …
How To Jump Higher: 5 Exercises To Improve Your Vertical
An impressive vertical jump is the ultimate standard of lower-body power and explosiveness—an attribute that pays as many dividends in high-impact sports like basketball, football, and soccer as it gets you wide-eyed looks in the …
How to Meditate
Whatever you want to accomplish this year, your journey begins with simple mindset practices that help you clearly see what is important to you and what it takes to get it. Let’s take a look …
The Beginner’s Guide to Kettlebells
We’re willing to bet that most people get interested in the kettlebell for one reason: it looks damn cool. A black cannonball with a cast-iron handle, no other training tool can match its old-school, back-to-basics …
Master This Move: The Hip-Opening Mountain Climber Bodyweight Exercise
What Is The Hip-Opening Mountain Climber Bodyweight Exercise? Most people do mountain climbers as a conditioning exercise—and they do them very inefficiently. They get into a pushup position and alternate driving their knees up to …
The Ladder Method: The Easiest Way To Get Big and Strong
Think about how you train pullups. You jump up to the bar and grind out as many as you can, right? Rest until you think you can get the same number of reps again (or …
“I Need To Run To Be a Good Mom”: 8 Lessons Learned From Running
I’m a mom of two little girls, and I’m a psychotherapist with my own private practice. Sometimes it feels like I have no time to myself. If I’m not making a meal for my daughters, …
Master This Move: The Twist and Sit–Knee Bodyweight Exercise
What Is The Twist and Sit Knee? The twist and sit–knee trains scapular stability, rotation in the mid back (thoracic spine), and mobility in the hips. Most people have trouble turning their …
Get Lean, Not Weak: Q&A With Jesse Burdick
As a powerlifter who’s totaled elite in five different weight classes, Jesse Burdick is sort of like the Ant Man of strength sports: he can blow up and shrink down at will. Burdick even competed …
Star Wars, Fuel Your Force, Week 8, Endure
If you’ve been following our Star Wars Fuel Your Force workout series, you’ve surely gained strength, power, flexibility, and peace of mind over the course of the program. To close out our series, Week 8 …
Star Wars, Fuel Your Force, Week 7, Strength
Getting strong doesn’t require wookiee-like genetics or a complex workout program. It really boils down to mastering four basic movement patterns: hinge, squat, pull, and push. In Week 7 of our 8-week Star Wars Fuel …
Star Wars Fuel Your Force, Week 6, Down Breathing
Winding down after a hard day or tough workout can be as easy as breathing. You just need to take the time to do it. Week 6 of our 8-week Star Wars Fuel Your Force …
Star Wars Fuel Your Force, Week 5, Leap
The first physical skill we lose as we get older is our ability to produce power—to jump, accelerate, and change direction on a dime. As it declines, so does our capacity to play sports (or …
Strengthen Your Hamstrings With These 7 Exercises and 3 Workouts
If you’re a sports fan, you’ve seen it happen a hundred times. Your favorite player is sprinting down the field, dusting the competition. The crowd is on its feet! He’s about to score, and… and …
Star Wars: Fuel Your Force, Week 3, Balance
You can have a big bench press or squat, but if you can’t stand on one leg for a few moments, you can be tripped up and topple just like an AT-AT Walker. Improving your …
Star Wars Fuel Your Force, Week 4, Center
Some people talk about getting in shape as if it’s something that will just happen one day, almost by chance. The truth is, the stars don’t need to align for you to start seeing changes—but …
Star Wars Fuel Your Force, Week 2, Active Breathing
We all want to have better control of our minds, like the Jedis in the Star Wars film series. Now we can’t promise that you’ll be able to lift heavy objects, control people, or make things …
Onnit is supporting Star Wars: Fuel Your Force with an 8-Week Training Program
A long time ago in a galaxy far, far away…. Star Wars is a cultural phenomenon. It has the power to entertain people around the world, and through its themes of training, discipline and conscience, …
“What Would Nike Say?” Q&A With Trainer Carmen Morgan
“What Would Nike Say?” Q&A With Trainer Carmen Morgan A man who loves fitness and wants to make it his job has plenty of sources to turn to for inspiration. A woman isn’t so lucky. …
New Year’s Resolution Series: 12 Week Fat Loss Workout Plan, Part 3
As we enter spring, we’re taking the intensity up another notch to knock the last few pounds of fat off of you by summer. Make no mistake, the routines ARE intense, but by the same …
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