Daniel Richter 
Which gym exercises are the most popular? And do men and women prefer different exercises? We analyzed millions of workouts from over 700,000 users of our workout tracker, and in this report, we present the results. Key findings: Where does this data come from? This data comes from our workout log app StrengthLog. We compiled training … Read more
Key Points: *** When I first got into strength training two decades ago, exercise variation was kind of a big deal. The exact reasons were a bit unclear, but it mostly had something to do with “keeping the muscles guessing”. In recent years, the exercise variation hype seems to have cooled off a bit. Still, … Read more
A few years back, my training was in trouble. I frequently had lower back pain which kept me from training regularly. Which, of course, only served to make my lower back pain even worse. I don’t know where I heard about it, but somewhere in the back of my head I had the idea of … Read more
Here’s the simple program I’ve used to train myself to do 20 pull-ups at 220 lb bodyweight. What’s beautiful about this program is that it builds momentum (and thus your belief that you can do it) in a subtle way. Here’s how the first week looks if you can currently do five pull-ups: You start … Read more
Key Points: *** Prefer listening to reading? Listen to our podcast episode about this study here: Podcast: Let’s Build Great Thighs! 🎙️ When it comes to building strong, well-defined quadriceps, choosing the right exercises is crucial. A recent study sheds light on this by comparing two popular leg exercises: the leg press and the leg … Read more
The bench press is the most popular exercise in the world, and it is a fundamental compound lift for your chest, front deltoids, and triceps. To reap the greatest benefits from the bench press, however, there are some mistakes that you should avoid in your training. In this article, I’ll share ten of the most … Read more
Key Points: *** One of the best ways to increase your strength training results is to simply lift more. Well, at least up to a point. A new study out of Brazil adds to the pile of research on how many sets you should do, by comparing three, six, or nine sets of squats and … Read more
The push-up and the bench press are two of my favorite exercises, and they’ve been a part of my workout routine since I first got interested in strength training. Both are great pushing exercises that can increase your strength and muscle size even after years of training. But how do they stack up against each … Read more
In this article, I’ll share ten of the best tips and strategies I know for increasing your bench press. My best bench press to date is 162.5 kg (358 lb) which I’ve done on two occasions in competition. I have also been a huge bench press nerd for over a decade, reading and saving every … Read more
I really like push-ups. They’re available anywhere, can be made harder or easier, and they help increase my bench press strength. There is, however, one question that inevitably arises when you start doing them: How much of my bodyweight am I lifting in a push-up? The answer depends on a few factors: Below are the … Read more