Best Gear for Strength Training

 Today there are thousands of products to use in and out of the gym, but which ones do you actually need to build strength?

April Schatschneider

March 31, 2022 •  3 min read

It can be confusing with all of the accessories and gear on the market to help you build strength. This is particularly true if you’re new to strength training. We’ve pulled together our list of the basics for anyone from the beginner to weekend warrior to elite athlete to help on your fitness journey.

Dumbbells 

Epic Fitness Rubber Hex Coated Dumbbells

Dumbbells are one of the most versatile pieces of workout equipment and a great place to start if you’re new to weight lifting. Most gyms are outfitted with dumbbells ranging from 1-100lbs and some gyms have them up to 200lbs. Dumbbells are a great addition for your home or office gym because they don’t take up a ton of space but allow you to get in hundreds of workouts. Working out in a crowded gym, at home or just looking for a simple, effective workout? Try our Total-Body Dumbbell Fix program on our BodyFit app. 

Kettlebells

Kettlebell Kings Powder-Coated Kettlebell

Kettlebells are another great choice for home or gym workouts. Most of the classic movements like swings and cleans help you both build strength and stability since the weight shifts as you move. You can improve your total body strength, power, and endurance with kettlebell workouts. Not sure where to start? Check out our Ready for Anything Beginner Kettlebell Workouts program for a comprehensive two-week intro. 

Barbell

Beginners can be intimidated by the squat and power racks in the gym, but barbells allow you to go further than you can with just bodyweight, dumbbell, or kettlebell workouts. You can add on more weight to push progressive overloads, or focus on endurance and stamina with a barbell complex. 

Lifting Belt

Bodybuilding.com Accessories Tapered Premium 4 Cowhide Leather Belt

Whether you are a powerlifter going for a new max deadlift or a weekend warrior looking to improve your squat, using a lifting belt helps with stability, strength, and support on your lifts. It's a great addition to a home gym or to toss in a gym bag. The two main types of belts are prong or lever. A double prong buckle gives you fastening security and ease to adjust tighter or looser, depending on the exercise (or what you ate last night), without pinching. Lever weightlifting belts are ideal for athletes who are consistently lifting in heavier RPE zones, such as powerlifters or strongmen. The easy-locking lever stays in place throughout your lifts. You can quickly relieve pressure with a flick of the lever, and lock back in when ready for your next set. 

Grip Support

Bodybuilding.com Accessories Weightlifting Leather Gloves

Using grip support can help to increase the amount of pressure your hands can handle while lifting and improve your overall grip for heavy weights. Lifting gloves are a great way to protect your hands from calluses and cracks while lifting. Look for options that are fingerless or have open mesh areas for optimal breathability. Other options include hand grips, designed for maintaining grip for pull-ups, muscle-ups, or barbell complexes, or chalk, to help give you the grip for any lift even through the toughest, sweatiest, training session

Dip Belt

Bodybuilding.com Accessories Dip Leather Belt

Strengthen your core, chest, back, and triceps by safely adding weight to dips, pull-ups, chin-ups, or squats. Dip belts are great for weightlifting, bodybuilding, powerlifting, or general fitness and are one of the best ways to build upper body strength and muscle tone. You can easily add weight plates or kettlebells to add extra resistance to your bodyweight workouts. 

Medicine And Slam Balls

Epic Fitness Weighted Slam Ball

Catching and throwing medicine balls or slam balls is used to develop speed, strength, and balance. Utilizing movements with medicine and slam balls gives you a total body workout - especially for your arms and upper body. Not sure exactly what to do with these? Check out our Definitive Guide to Medicine Ball Slams to learn more.  

Massage Gun

Therabody Theragun Pro - Percussive Therapy Massager

Recovery is an element of building strength that is often overlooked. Maximize your recovery between workouts with a massage gun. These recovery tools can help to reduce muscle soreness, improve mobility, and increase relaxation. Within a few minutes you can work over a large muscle group to loosen tissue, increase blood flow, and temporarily ease pain and soreness. Recover smarter to get back in the gym. 

Final Thoughts

There are thousands of products available to turn your home gym dreams into a reality. You should take into account your budget, space, and goals. Our choices give you a great mix of versatility and functionality. Use this as a starting point to build your ultimate home gym or find a few new items to fill up your gym bag. 

Looking for more strength tips? Check out our top Strength Workout Programs from BodyFit and join millions of users. Get started today.

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Why High-Quality Fitness Apparel Helps You Perform Better

 Having the right fit of clothes can help your mindset while working out.

Hylete

March 29, 2022 •  4 min read

Sponsored By:

Most of us have heard the phrase - “Look good. Feel good”. This certainly applies to what we wear when we workout. To achieve better performance, we want to dress the part. Here is how HYLETE describes the benefits of appropriate apparel and how their brand is built for it.

Better Fit = Better Performance

Why do premium quality and attention to detail matter for your athletic apparel? We can examine this through the viewpoint of those who rely on their clothing to focus on their job. Studies have shown that apparel in a working environment, such as a uniform, can have a physiological impact on performance. An article titled, Comfort Testing and Fit Analysis of Military Textiles examines the impact that clothing, and in this case military uniforms, can have on performance. It emphasizes “wear comfort” and the right fit as an essential part of any successful military operation.

According to this analysis about military uniforms, “They must provide protection, durability, and comfort in a wide range of hostile environments. For the soldier’s clothing systems, the aim is to develop lighter, more breathable and comfortable materials, with no compromise on ergonomics and operational capabilities (Schmidt, Paul, Classen, et al., 2016)”

This physiological impact proves the importance of the right clothing during the most extreme situations. Through a different lens, if we’re examining this within the world of professional athletes, one sports journal found that satisfaction with uniform fit can improve body perceptions. This can ultimately impact the athlete’s confidence and performance in their sport. If you don’t feel good about how you look, it can influence how you perform (Zunker, Karr, Sherman, et al., 2014).  

The question is, can a better fit influence better performance? The team at HYLETE thinks so.

HYLETE Products Are Built For Performance

When the HYLETE Product Team goes to work, we focus on every detail of a new product’s design and attributes that give it the next-level functionality to inspire confidence and deliver on fit, feel, and function.

1. Fit

Extensive fit sessions and testing go into each design. We never cut corners in making sure to deliver the best fit for real bodies and we understand that many individuals within the HYLETE community have worked hard for their muscular glutes and thighs. For this reason, we use real community members during our in-person fit sessions (believe it or not, most companies still use mannequins). HYLETE fit testers represent a wide range of body types and performance levels, from bodybuilders to endurance athletes.

In an effort to get you in a close to custom fit, we offer up to five different lengths in our men’s shorts line and we make it easy to find your best fit with our Perfect Short Finder.

2. Feel

Every HYLETE design starts with fabric technology that is finely tuned for your preferred training discipline. We incorporate plenty of stretch and durability in the construction of our high-performance apparel for a comfortable fit.

A couple of community favorite fabrics include our temperature regulating Flexion and our high stretch Flex-Woven fabrics. The Flexion fabric offers comfort and breathability that transitions with the seasons, spanning across a collection of products from jackets to shorts and joggers. The Flex-Woven fabric is lightweight and quick-drying, featuring all-way stretch and breathability to wick sweat, even during the toughest workouts.

HYLETE products feature attributes that can surprise you and functionality you may have never felt before. An attribute that may appear simple, like seamless sleeves, can make every bit of difference for your performance. Our Raglan Sleeves extend in one piece up to the collar without a shoulder seam, for increased mobility and comfort. This attention to detail allows us to create products throughout our entire line that offer a full range of motion without fear of an item tearing (or encountering the dreaded see-through fabric when performing deep squats). Another powerful attribute that most athletes don’t think about until it’s a problem, is the right stitching. Our products are constructed with Active Stitching for reinforced durability so you can push your gear to its limits without worry.

3. Function

One of our most dynamic product attributes exists within our extensive collection of men’s shorts. Unique lacing systems with no pressure points offer a secure and comfortable fit that always lays flat against the skin, never scrunching or bunching. Our patented two-way drawstring lets you tie up on the inside or outside of the waistband, and is found in HYLETE’s most popular performance shorts. Another popular attribute in our shorts line is our pocket placement. Perfectly placed pockets sit high and back on the hip, staying out of the way so that you can securely store your items without them bouncing against your leg while you move.

Hylete Helix III Short

60-Day Performance Guarantee

HYLETE has a community of athletic-minded individuals who seek out the right gear to hit all of the marks for fit, feel, and function. It’s more than just looking the part, it’s also about the performance. This is why we offer a 60-Day Performance Guarantee for all HYLETE products. We want you to love your HYLETE gear! If you're not 100% satisfied with the quality or performance of your purchase, you can return it for a full refund within 60 days.

You might wonder what makes us so confident that you’ll love your new HYLETE apparel. The short answer is, we take community feedback seriously. Through periodic surveys, we are able to engage directly with our community members and ask them about the products they want to see get made. Many of our survey questions ask users to reflect on existing products, helping our team identify opportunities and make improvements to new iterations. For example, one of HYLETE’s bestselling men’s products, the Verge III Short, is now in its third iteration with each new iteration including upgraded features based on community feedback. With over 67,000 5-star HYLETE product reviews to date, we believe strongly in the quality of our products and our ability to listen to our community.

About HYLETE

HYLETE, a fitness apparel brand that is community built and driven, was founded in 2012 with a focus on building great products made to withstand intense training sessions and also offer comfort outside of the gym. The company offers an extensive line of men’s and women’s fitness apparel and gear that is built for performance and inspired by community feedback. HYLETE strives to promote the overall well-being of its community with content made by and for community members, showcasing their expertise, influence, and passion for living a fitness lifestyle.

References:

Schmidt, A., Paul, R., Classen, E., Morlock, S., & Beringer, J. (2016). Comfort testing and fit analysis of military textiles. Performance Testing of Textiles, 25–37. https://doi.org/https://doi.org/10.1016/B978-0-08-100570-5.00003-7

Zunker, C., Karr, T., Sherman, R. T., Thompson, R. A., Cao, L., Crosby, R. D., & Mitchell, J. E. (2014, February 13). Perceptions of running performance: The role of clothing fit. The Sport Journal. Retrieved March 24, 2022, from https://thesportjournal.org/article/perceptions-of-running-performance-the-role-of-clothing-fit/

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Build Your Burn

 Our ultimate guide to burning fat…

April Schatschneider

April 01, 2022 •  3 min read

Most people will look to cut weight at some point in their fitness journey. Whether you are cutting for a competition, looking to lose 50lbs, or somewhere in the middle, the basics are the same. From the gym to the kitchen table to your supplement stash, here's the info on what it takes to drop fat and get lean. We've got the tools and information you need for healthy weight loss success.

Kick Up The Intensity

Step one is to get moving. No matter your fitness level we have the perfect fat loss workout plans from top industry experts and trainers to help you reach your weight loss goals. 

• Beginners: If you're ready to get in shape but not sure where to start, Transformed is a great starting point. This guided, complete transformation journey covers every angle of fitness, from exercise to nutrition to supplements. It isn't just a short-term diet and workout plan—you'll learn healthy habits you can keep for life.

• Intermediate: If you’ve been putting in work at the gym for a while and now it's time to reveal the definition, Blueprint to Cut is for you. When it's time to uncover your hard work for a contest, a big event, or just because, this classic cutting plan will help you lean out in 8 weeks.

• Advanced: If you already have a solid workout foundation and want to get (or stay) lean without having to greatly restrict calories or do heaps of monotonous cardio, then Chiseled is for you. Fitness model and athlete Kizzito Ejam is known for being shredded 365 days a year. He designed this sustainable fat loss program to keep his body in shape for the long haul. 

If you’re happy with your current workout split but want to layer in some extra cardio, Hannah Eden’s 10 Minute Meltdown is a great choice. In just 10 minutes a day you can kick up the calorie burn first thing in the morning, on your lunch break, or after work. Even on your busiest days, you can work in a quick burner. 

Abs Are Made In The Kitchen

It might be a bit cliche but it’s absolutely true. You can’t outwork a bad diet. The key to losing weight is simple: keep your calories in lower than your calories out. Seems easy, right? Well, if that was the case then we’d all be rocking six pack abs. In reality, it’s often difficult to get that ratio down. To dial it in, you need to know how many calories you need each day to maintain, then determine how many calories you burn from exercise, and then determine what meal plan will help you get 

Not sure how to get started on a meal plan? Check out our top nutrition articles to help you land on the ideal diet for your goals. Or, for an even easier option, check out a meal delivery kit like Flex Pro Meals to take the guesswork out of meal planning. 

Stack The Deck

Once you’ve landed on a solid workout program and meal plan, the next step is to layer in a few key supplements to help you accelerate your weight loss.  

Whey Protein 

Having a whey protein supplement while losing weight can play a huge role in your success. Whey protein helps give you the needed nutrients (Protein & Amino Acids) for your muscles to recover after those tough workouts without adding a lot of calories and carbohydrates to your diet. It may also help you feel fuller for longer periods of time. For a great option, check out the Signature Whey Protein! It has 25 grams of protein and 130 calories per serving. 

Fat-Loss Supplement

While there may not be a magic pill, there are fat-loss supplements that can help you lose weight more effectively in conjunction with a good workout program and diet. A great option for this kind of supplement is PharmaFreak Ripped Freak.

PharmaFreak Ripped Freak

Here is a quick breakdown to show you how the ingredients work: 

• Olive Leaf Oleuropein Aglycone - This helps stimulate receptors in the body that increase energy expenditure. To put it simply, it may help your body burn more calories easily. 

• Sweet Red Pepper - This helps increase thermogenesis which means your body may be able to burn more calories through the production of heat in brown adipose tissue (fat). 

• Caffeine - This helps increase energy expenditure as well while boosting exercise performance and alertness. 

Multivitamin 

Just like a car needs oil to operate effectively, our body needs a certain amount of vitamins and minerals to operate effectively. This is especially important when you are trying to lose weight and a multivitamin will help ensure you’re filling any potential gaps in your diet. For a good option, check out the Signature Multivitamin! It contains 29 key vitamins and minerals.

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Top 3 Workout Tips for Women

 New to working out? Let’s give you some easy tips to get you started!

April Schatschneider

April 22, 2022 •  4 min read

Simply starting a new TV show is hard enough. How can someone possibly be expected to start a new fitness routine? Well, just like a friend suggesting you should “give the show a chance,” we have the same recommendation for working out. After the initial shock to your system, you’ll be well on your way to a healthier, happier you.

The Benefits Of Working Out

Working out can help improve your overall health and fitness level. There have been numerous studies to show how regular exercise can reduce the risk of developing chronic diseases like heart disease, stroke, and diabetes. It can also help improve mental health by reducing stress and anxiety levels.

Plus, starting a workout routine can be a great way to meet new people and make new friends. Working out with others can make the experience more enjoyable and motivating.

Women have unique fitness needs that often go unaddressed, making working out a frustrating experience.  But don't worry, we're here to help!

Here are three workout tips specifically for women:

Don't Be Afraid To Lift Heavy

Women often think they need to lighten the load when working out, but this isn't necessarily the case. One of the most common misconceptions about women lifting weights is that it will make them bulky. This simply isn't true. A woman's body is not naturally designed to build large amounts of muscle mass, so it's very unlikely that they will bulk up from lifting weights. In fact, lifting heavier weights can help you torch more calories and provide that muscle definition which will give you that toned look. 

Start with a challenging, manageable weight if you're new to lifting. Then, gradually increase the amount of weight you're using and focus on form.

Consistency Is Key

When it comes to working out, there's no magic number of days or hours that you need to hit the gym. What's most important is being consistent. If you can only commit to three days a week, make sure you stick with it and don't skip any workouts. You'll get better benefits from a long-term program that works with your lifestyle. Each week's little progress adds up to big results.

Over time, you can gradually increase the frequency and duration of your workouts. Remember, even 20 minutes of exercise can make a difference, so if you can't fit in a long workout, don't sweat it. Just do what you can and be consistent with it.

Food Is Fuel

Don't cut the calories too low! If you want to see results from your workout routine, you need to make sure you're fueling your body with the right nutrients. Eating a healthy diet is essential for helping your body recover from workouts and perform at its best.

Key nutrients to focus on are protein, carbohydrates, and healthy fats.

Protein

Protein is one of the most important nutrients required by the human body. It is responsible for the growth and repair of tissues, the production of enzymes and hormones, and the maintenance of fluid balance. Protein can be found in both animal and plant sources. Meat, poultry, fish, and eggs, contain all of the essential amino acids needed by the human body. Plant sources, such as legumes, grains, and nuts, also make excellent plant sources of proteins. A protein shake makes a great option for a fast, on-the-go solution that fits your schedule.

Carbohydrates

Carbohydrates are essential nutrients that the body needs in order to function properly. They are the body's main source of energy. They also help to build and repair tissues, regulate blood sugar levels, and produce hormones. Carbohydrates can be found in a variety of foods, including bread, rice, pasta, fruits, and vegetables. Complex carbohydrates (such as those found in whole-grain bread and pasta) are essential because they provide the body with fiber, which helps to regulate digestion.

Healthy Fats

Fats are an essential part of our diet, but not all fats are created equal. Healthy fats, such as Omega-3 fatty acids, are essential for our body to function correctly. They help support cell growth and development, play a role in inflammation, and support cardiovascular health. In contrast, unhealthy fats - such as saturated and trans fats, can contribute to weight gain, heart disease, and other chronic health conditions. It’s important to focus on getting healthy fats from sources like fish, nuts, and seeds while limiting your unhealthy fat intake. By making smart choices about the types of fat you eat, you can help improve your overall health.

Meal Timing

Besides the right nutrients, eating the right foods at the right time can help your body make the most of the exercise you're doing and see better results.

Here’s how to time your meals for optimum results:

• Eat a small snack or meal about 1-2 hours before working out. This should include carbs from good sources like vegetables, complex carbs, or nuts. This will give your body the energy it needs to power through your workout.

• Avoid eating immediately before working out, as this can lead to indigestion or cramping.

• After your workout, refuel with a healthy protein-packed snack, protein shake, or meal to kickstart the recovery process.  Seafood, chicken, and turkey are excellent sources of lean protein.

Also, remember to drink lots of water. Staying hydrated will help your body function at its best and can even help reduce fatigue. Aim to drink eight glasses of water per day.

Start Today

Today is the perfect day to start your fitness journey! The sooner you get started, the sooner you'll see results. And remember, every little bit counts. Even if you can only commit to a few minutes of exercise each day, it's better than nothing. Just make sure you're consistent with your workouts and eating a healthy diet. You'll be on your way to reaching your fitness goals in no time!

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Build Your Strength

 Our ultimate guide to gaining some serious strength

Easton Drake

April 29, 2022 •  2 min read

In order to reach any health and fitness goal, you need to build a solid strength foundation. To get you there, we have all of the resources you need for workouts, nutrition guidance on how to fuel your body, and supplements to help give you that edge! 

Create A Game Plan

Building strength won’t happen overnight, so you need to have your workouts planned out for the next couple weeks. If you don’t know where to start, Don’t worry! We got you covered with all of our strength gaining workout plans developed by some of the best industry experts and trainers in the world. No matter where you are, we have something for you. 

• Beginners: If you’re just starting out and have no clue where to begin, our Serious Strength in 8 Weeks is a perfect plan for you. This structured plan uses a strategic approach to specific exercises and training volume that will help make you stronger and take your training to the next level. 

• Intermediate: If you have been hitting the gym for some time now, but are looking for something to take you to the next level, then 5x5 For Muscle and Strength is calling your name! This program uses the decades old approach to building some solid strength, so definitely check it out! 

• Advanced: If you have been there and done that, but want to take on a challenge, I dare you to check out PH3. This program was designed by well-known powerlifter and scientist, Layne Norton. It focuses on the three big lifts (bench, squat, and deadlift), but also adds in targeted accessory work to fill in all the gaps. 

If you like your current workout split but want to build your strength specifically on your bench, go check out Bench 300. This plan is designed only for your chest days to help you break through that plateau! 

Eat, Eat, Eat 

When it comes to building your strength, you have to make sure you are giving your body the nutrients it needs to build and repair those muscles. This means you need to have a good balance of proteins, carbohydrates, and fats. Not exactly sure where they need to be, I recommend you check out our macronutrient calculator to get you started. With your goal of building strength, you’ll want to make sure you choose the right goal on that calculator, so it’s recommended you choose either main current weight or gain weight if you're looking for that little extra muscle as well. 

Once you’ve identified those nutrients, then it’s time to get your meal planning on! Go check out our top nutrition articles to help you land on the best diet for you. If you want to make it even easier, check out a meal delivery kit like Flex Pro Meals to really get you on track! 

Fill In Those Gaps

Now that we’ve gotten the two key pieces put together for building strength, it’s time to help fill in the gaps of our diet and give you that extra edge with supplements. 

Whey Protein

While carbs and fats are important in order to build strength, protein could be considered the most important. A whey protein supplement is an easy way to give you the nutrients (Protein & Amino Acids) needed to recover and build muscle after those demanding workouts. 

Creatine 

With this being the most researched supplement on the market, most of those have been centered around creatine’s effect on strength and power output. Taking this consistently each day could certainly help you reach your goal quickly! 

Multivitamin

Because of how demanding strength training can be, you will need all the nutrients you can get. A good multivitamin will help fill in those vitamin and mineral gaps you may not be getting from your diet. This will help your body operate efficiently, support overall health, potentially boost energy levels, and help your muscles recover.

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Arm Workouts for Women: Build Shape, Size, and Strength!

 Girls need curls, too! If you want to really rock that tank top at the gym or go sleeveless during summer, then doing the best arm exercises for women is a must. Learn all about arm training and try three full workouts to sculpt your arms!

Joanne Lee Cornish

July 26, 2021 •  5 min read

Shoulder Workouts for Women | Back Workouts for Women | Leg Workouts for Women | Butt Workouts for Women | Arm Workouts for Women | Upper-Body Workouts for Women | Strength Workouts for Women

Arm day is constantly dubbed every guy's favorite day in the gym, perhaps second only to training chest. As a longtime pro bodybuilder, though, I think most guys are guilty of overtraining their arms—giving them far more volume than they need to grow—and just as many women undertrain theirs.

This is unfortunate! To many women are fixated on how to lose arm fat, rather than building the arms they want with strategic, well-designed workouts. Instagram might convince you to emphasize training only your lower body and abs, but overall muscle development is essential! And if you've been struggling for years to get that first pull-up, training your arms can definitely play a part in getting there.

Got your attention? Then let's get serious about biceps and triceps workouts for women!  

Arm Yourself With Education

Biceps: The biceps brachii and the brachialis are the two big muscles on the front part of the upper arm. The name comes from the Latin "biceps" meaning "two heads" and "brachii" meaning "of the arm." The two heads are generally known as the long head and short head of the biceps.

The biceps brachii has two functions. The first is to bend or "flex" the elbow, like when you pop that biceps pose. The second is rotation of the forearm, which is why coaches often cue to rotate a weight as you curl it.

The brachialis sits deep between the triceps and the biceps and is targeted by classic arm exercises like hammer curls and reverse curls. When developed, the brachialis can push the triceps and biceps apart, making the arm look bigger. As it pushes the biceps higher, it can add to the peak of the muscle.

Training at home? Arm your gym with a complete set of dumbbells and reap the benefits daily.

Triceps: The three heads of the triceps are the long head, the lateral head, and the medial (deep) head. As women age, we tend to hold more body fat in this area, making triceps development more of a priority as the years pass.

The long head of the triceps sits right in that troublesome posterior part of the upper arm. So, while the guys might focus on the horseshoe shape and thickness that develops the lateral head, women may want to prioritize long head exercises.  

In doing this, it's important to remember that shoulder extension is ideal for long head activation. This means any exercise where the arm goes behind the body, such as in a triceps kick-back or a single-arm cable push-down. It also means keeping your form as perfect as possible on any overhead extension or dip.

Do I Need An Arm Day?

As a rule, for the first year of serious lifting, it's great to partner arm exercises with a larger muscle group. This could mean full upper-body workouts, or classic pairings like back-and-biceps and chest-and-triceps or shoulders-and-triceps. These approaches are popular because they work! They give you enough stimulus to grow without overdoing it and risking a tendon injury—which takes a long time to heal and is a common curse of the newbie lifter.

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