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The ability to build muscle in response to training is a part of our physiology. It’s deeply encoded in our DNA and persists throughout our lifespan. Meaning, lifters of any age and experience level should be able to add noticeable muscle to their frames.

If you’re deliberately and dedicatedly hitting the gym in the hopes of adding muscle mass, but still not seeing results, it’s time to step back and think. Which of these twelve common mistakes are sabotaging your gains?

Common Muscle-Building Mistakes

• Failing To Plan
• Volume Control 
• Lack of Progression 
• Quasi-Cardio Workouts
• Tip-Toeing Around Tension
• Always Testing, Never Training
• Program Sampling
• Stale Programming 
• Forgetting the Food
• Sleep Struggles
• Excessive “Advanced” Training
• Impatience

Failing To Plan

Beyond the obvious need to schedule time for the gym, many lifters fail to make progress toward muscle-building goals because their training is disorganized. Haphazard workouts might burn some calories, stimulate a decent pump, and deliver a nice hit of “feel good” neurotransmitters, but real progress is made when your training is intentional and thought-out.

The Problem

By failing to plan your weekly training, you leave your workouts to chance. Some body parts may receive less-than-optimal training volume (sets and reps) while others are overworked.

Unlike specialized hypertrophy programs that intentionally underload one area to allocate more training to a lagging muscle group, unplanned training tends to be consistently inconsistent, resulting in inferior gains all around.

Training loads may go untracked, resulting in failure to recognize leading indicators of progress, such as the ability to perform more repetitions with a given weight or the ability to lift more weight. You may also miss leading indicators of accumulating fatigue and under-recovery, which might otherwise be addressed by program adjustments or a deload.

The Solution

Lifters serious about building muscle must structure their training, and following an effective training split is a good start. Training splits help lifters get organized and stay organized by assigning a focus to each workout.

For example, in a push/pull/legs split, your first workout of the week focuses on upper body pushing movements, which would tend to target chest, front delts (shoulders), and triceps. The second workout hits upper body pulling exercises, such as rows, pulldowns, and pull-ups, along with biceps and rear deltoid (shoulder) work. And, you guessed it, the third workout is leg day. 

Once each workout has a focus, even if that focus is a full-body workout, the desired weekly training volume for each body part can be allocated to each body part. Appropriate training volume for building muscle is discussed in the next section, but if you’re not planning or tracking your training volume, you’ll never know whether you hit the target.

Once you’ve established your split, you need to plan and track the specifics of each workout. At a minimum, this should include:

• Exercise selection
• Number of sets and target repetition range for each exercise
• Actual number of sets and repetitions performed
• Weight used

Keep records in your phone (i.e. using an app) or use a tried and true pen and notebook.

Volume Control

Resistance training volume refers to the amount of work accomplished in training. “Volume load” includes the number of sets, number of repetitions, and load for each exercise performed. (1) Volume load is a key determinant of hypertrophy (muscle gain). (2)

Weekly training volume load, rather than daily volume load, is a more important factor in hypertrophy training. (3) That is, whether each muscle group is trained once, twice, or three times per week, the recommendations below on appropriate weekly training volume still apply.

The Problem

Lifters run into trouble when they overshoot or undershoot effective weekly resistance training volume. Like many biological processes, the relationship between weekly volume and muscle gain appears to follow a two-tailed, bell-shaped curve — a “Goldilocks” scenario.

Perform too little volume and you’ll fail to make progress or even backslide. Perform too much volume and you’ll run the risk of non-functional overreaching, or declining performance that only rebounds to baseline after prolonged recovery. (4)

The Solution

To avoid missing out on gains due to insufficient volume or unsustainably high volume, you first need to have an idea of baseline training volume. A simple way of calculating volume is by totaling the number of weekly sets per major muscle group. (1)

According to an expert consensus statement on hypertrophy, 10 weekly sets per major muscle group is a good minimum target for trained individuals. As a general rule, total weekly sets should not increase more than about 20% per month of training. (5) While greater increases in volume may be sustained during planned “overreaching,” these temporary periods are typically followed by a deload, or a pre-planned reduction in training volume and intensity. 

Don’t fear deloads. During a deload, dramatic reductions in training volume are common. Weekly volume may be reduced by approximately 50%. Lifters may be wary about aggressively reducing volume during deloads for fear of losing muscle; however, research shows trained individuals maintain strength and size for at least two weeks of no workouts. (6) During a deload, you’re still active and training.

Deloads are time-limited — typically one week or so. Deloads allow for recovery from hard cycles of training. Following a deload week, lifters are anecdotally more sensitive to training volume, allowing them to “reset” weekly training volume back toward moderate volume (e.g. 10 to 16 weekly sets). 

The question of top-end weekly volume may be of interest, too. Although some lifters may benefit from higher training volumes, it is likely not necessary for most to push past 20 or so weekly sets per muscle group, especially if other training variables are progressive over time.

Lack of Progression

The same sets, reps, and weights that built your current body will not build your dream physique. This is because our muscles, like all biological systems, reach equilibrium (i.e. homeostasis) quickly if not provided with progressive training stimuli.

The Problem

Informed by the tenets of the general adaptation syndrome (GAS), which describes how living organisms respond to stressors, non-progressive stimuli result in an eventual plateau of biological responses. (7) For hypertrophy training, this means non-progressive workouts will eventually become non-productive workouts and you’ll stop seeing muscle gains.

The Solution

The simplest solution to non-progressive training is to ensure you are either adding volume (sets and/or reps) or load to your lifts regularly.

Although any decent, ready-made program will already incorporate progression, a simple method of progression for building your own program is to start by identifying a weight for each exercise that allows you to perform a number of repetitions toward the bottom of your target repetition range for moderate effort sets.

For example, a lifter wishing to program neutral-grip lat pulldowns in the eight to 12 repetition range might determine she is able to use 165 pounds (75 kilograms) for 8 reps while having two or three repetitions left in reserve.

Now, each week, she can either add one repetition per set or add 2.5% to 5% more weight — she can either progress to 165 pounds for nine or more reps or 170 pounds for eight reps. She will continue to add repetitions or weight until she’s unable to remain within the target repetition range. Then it’s time to take a deload period of approximately one week and restart.

Alternatively, if you feel you are not ready for a deload, simply adjust your target repetition range to accommodate a longer period of progression (12 to 15 repetitions, in this example).

Quasi-Cardio Workouts

Working up a sweat and getting the heart pumping are features of many intense sessions, and most lifters value that type of training. Supersets, which pair exercises back-to-back thereby minimizing rest, are a mainstay of many of these intense workouts. (8)

But some lifters take “minimal rest” too far. If rest between sets is limited to the point where workout quality or performance suffers, the workout may fail to achieve its ultimate purpose: building muscle.

The Problem

To be clear, the problem isn’t lack of rest between sets, per se. It’s the resulting loss of training volume and/or intensity that inevitably occurs after not taking enough rest. (9)

Reducing rest periods will play up the cardiovascular challenge of the workout. While cardio is very good for overall health, it is not the ideal type of training for building muscle. Moreover, “lifting light weights fast” or “lifting with minimal rest” is unlikely to be optimal cardio for most. Rhythmic or cyclical exercises tend to be more suitable (e.g. rowing machine, jogging, cycling, swimming, etc.).

“Frankensteining” a cardio-like, resistance training workout will not allow adequate recovery of the phosphagen and anaerobic alactic energy systems which predominantly fuel traditional resistance training. This results in lost repetitions and/or necessitates use of lower loads. Since volume load drives hypertrophy, short rest intervals ultimately lead to inferior growth. (9)

The Solution

Outside of very specific scenarios such as supersets, ensure you are getting adequate rest between sets to maintain desired training volume throughout your hypertrophy workout. Take a minimum of two minutes rest between sets of multi-joint exercises and 60 to 90 seconds between sets of single-joint exercises. (5)

Tip-Toeing Around Tension

Those with hypertrophy goals lift weights to expose their muscles to tension. When exposed to tension, muscles experience a complex cascade of mechanical, neural, and chemical events that culminate in elevated rates of muscle protein synthesis and protein turnover. (10)(11) The end result, ideally, is bigger muscles.

The Problem

Mechanical tension is thought to be a key driver of hypertrophy. (11) However, lifters can be very efficient at working around mechanical tension, especially when sets get challenging. By using compensations or work-arounds that make repetitions easier, they end up taking tension off the target muscles.

The Solution

Develop a strong mind-muscle connection and don’t cheat yourself out of tension. From the beginning of each set, focus on controlling the negative (or eccentric/lowering) phase of the exercise. You might even linger a bit slower during the most challenging portion of the motion. For example, when lowering dumbbells during a lateral raise, focus on controlling the initial descent. 

As your set continues, disallow any compensations — don’t cheat! Keeping your form clean in the face of fatigue, burning muscles, and impending muscular failure is challenging, no doubt, but it can be mastered.

If, for example, you are performing dumbbell front squats as a quadriceps-focused leg exercise, continue to drive your knees forward as you squat down, shifting tension into your quads. Do not allow yourself to sit back into your hips during the final challenging repetitions. 

If you are new to the skills of pushing through tension or still developing the mind-muscle connection, consider certain machine-based exercises, which instill confidence and include built-in safety measures.

Always Testing, Never Training

Some lifters can’t resist training too heavy, too often. For many, nothing feels better than hitting a heavy personal best or maximum on a squat, bench, press or deadlift. But maxing out is not necessarily the same as productive training. Unplanned “YOLO sets” can sap energy, rob you of volume load, interfere with readiness to train, and ultimately detract from your hypertrophy gains.

The Problem

While there is an appropriate time and place in any program for maxing out, it is typically during a period of planned overreaching or testing to establish percentages and working weights.

Heavy singles, doubles, even triples can result in lower volume loads, a key driver of hypertrophy. (2) This is because maximum or near-maximum low-rep sets may detract from, or take, the place of sets in the five-to-30 repetition range, which are most efficient for accumulating volume load. 

Performed too frequently, heavy maximum sets might spur non-functional overreaching. Researchers reported non-functional overreaching (i.e. lack of gains) among trained squatters performing three sessions per week of two singles at 95% of one-repetition maximum (1RM) and three singles at 90% 1RM after only three weeks. (12)

Another study compared a volume load equated program using three sets of 10 repetitions versus seven sets of three repetitions. The groups gained equivalent muscle over eight weeks, but the group performing heavy triples for seven sets reported more symptoms associated with overtraining, like joint pain. (13) 

Ultimately, heavy training can sneak up on you. Although it may be possible to achieve equivalent volume load and growth with heavy maximum sets, they may not be as efficient in the long-term as “hypertrophy-style” sets in the moderate to high-repetition range.

The Solution

Heavy, maximum effort sets (i.e. less than three repetitions) should be few and far between when you’re in a dedicated hypertrophy program. You do not need to max out every week.

True 1RM testing may not even be necessary for the hypertrophy-focused lifter. Programming based on multiple repetitions maximum (i.e. 5RM, 8RM, 12RM, etc.) is just as effective as percentages of 1RM, and arguably more specific to the repetition target of the sets commonly performed during training.

Plan to regularly test 8RM to 12 RM for your primary lifts approximately once or twice per four-to-six-week training cycle. On days your program does not call for maximum effort sets, resist the urge to max out.

Program Sampling

Countless training programs have potential to help you reach your physique goals. However, constantly sampling from the endless menu of workouts circulating through social media and fitness publications is a sure-fire way to slow your progress.

The Problem

With each new exercise or exercise variation, we ask our neuromuscular system to tackle a novel movement skill. Motor learning, or the process of learning a new movement skill, takes time.

If you’re constantly changing up your workout, you never approach the crest of the learning curve. Meaning, you will not get the most of your training because you haven’t spent enough time with each exercise to maximize technique, repetitions, and loads. (14)

The Solution

Think of each exercise in your workout as an investment. Keep an exercise in your workout portfolio long enough and you will experience compounding interest in the forms of technical proficiency and muscular adaptations associated with the exercise.

Keeping relative consistency allows for progressive overload, an essential feature of effective training. For hypertrophy, progressive overload is accomplished by gradually exposing your muscles to greater demands over time.

Once you develop or identify a workout program you enjoy that’s specific to your goals, see it through for at least four to eight weeks. How do you know when it’s time to shake things up? When training gets stale. And this next section just so happens to explain more.

Stale Programming

Variation, while potentially counterproductive if applied excessively, may play an important role in preventing stalled progress. (14)(15) Variation can take the form of changes in programming variables such as sets, repetitions, and load. (16) Or, variation can be accomplished via exercise selection. (15) Your program should include both sources of variety.

The Problem

Without some variation in your training, stagnation is likely to occur. Stagnation can be mental or physical. Repeating the same workouts week-in and week-out can drain motivation to train, while highly varied programs are shown to enhance motivation. (17)

Physically, our muscles will become accustomed to the stale stimulus, as discussed in the previous “Lack of Progression” section. Moreover, muscles may grow preferentially at specific regions in response to certain exercises. With varied exercise selection, more robust growth throughout the muscle has been shown. (14)(18)

The Solution

Vary your training systematically, not haphazardly. Consider a planned, or periodized, program. If you are drawn to lots of variation or need frequent changes to stay motivated, consider a program with an undulating periodization scheme — In these programs, volume and load are varied frequently (e.g. daily or weekly). (19)

For example, one workout might call for three sets of 12 repetitions, the next workout might be four sets of eight, and a third workout might be five sets of five repetitions. Although not specifically designated as a hypertrophy program, one example of a daily undulating program is the Conjugate Method popularized by powerlifters at the famed Westside Barbell. 

For others, a more traditional approach, such as linear periodization, may suffice. Programs that are linearly periodized gradually increase load while gradually reducing volume. (19) A systematic review comparing undulating periodized training programs with linear programs showed no difference in hypertrophy outcomes between the two periodization styles. (19) 

Periodization seem too complicated? Fortunately, true periodization may not be necessary for hypertrophy. (16)(20) But variation is still important. First, make sure your program is progressive by adding volume or load when training gets easy.

Next, consider including multiple exercises for each body part. Not only does this decrease boredom, but it may also lead to fuller muscular hypertrophy. (14)(18) For example, you might include spider curls and incline dumbbell curls, either in the same workout or throughout the week, to hit your biceps at different muscle lengths.

Finally, switch out your exercises for different variations when you begin to plateau — Changes might be as often as every four to eight weeks, or as seldom as every twelve to sixteen weeks.

Forgetting the Food

As the saying goes, you must eat big to get big. Elevated rates of muscle protein synthesis following resistance training are thought to be the key driving force of muscle gain among consistent lifters. (10) The raw materials for elevated rates of protein synthesis largely come from dietary protein, the most important macronutrient for hypertrophy-focused lifters.

The Problem

Although 1.6 grams of protein per kilogram body mass per day is commonly cited as a target for maximizing muscle gain, resistance trained individuals may benefit from substantially higher intake. A target of 2.0 to 2.2 grams protein per kilogram body mass may be more appropriate. (10)(21) Many lifters fail to consistently reach this target.

The Solution

While many lifters are not interested in tracking all macronutrients, focusing on optimizing protein intake may be the most practical and impactful step. A simple strategy to reach a protein target of 2.0 to 2.2 grams per kilogram body mass — roughly one gram per pound body weight — is to divide target protein intake across the number of meals you plan to consume each day.

For example, a 200-pound lifter might plan to consume four meals containing approximately 50 grams of protein each. Alternatively, this lifter could consume three meals at approximately 50 grams of protein each, a post-workout shake containing 30 grams protein, and a snack containing another 20 grams. 

To effectively meet your protein target, you will need to familiarize yourself with the protein content of the foods you commonly consume. Before long, you’ll begin to memorize the protein contents of foods you commonly eat. 

For example, a single egg has six grams, a quarter-pound of beef has approximately 25 grams, and a small can of tuna fish also has 25 grams. Those with health conditions, those seeking meal plans, and those looking to optimize other facets of their nutrition, such as nutrient timing, should consult a registered dietitian, ideally one with experience with physique athletes.

Sleep Struggles

When it comes to fat loss, a common platitude goes: “Abs are made in the kitchen.” But when it comes to building muscle, a more correct claim is: “Muscle is made in the bedroom.” Recovery between workouts enables consistent high-intensity training, and recovery depends on adequate high-quality sleep.

The Problem

Sleep deprivation is known to blunt muscle protein synthesis (the building of new muscle). Just a single night of sleep deprivation has been shown to reduce the rate of overnight muscle protein synthesis by 18%. (22)

Another study showed five nights of partially restricted sleep (four hours in bed) resulted in significantly reduced muscle protein synthesis compared to matched groups getting a full night’s sleep (eight hours in bed). (23)

Over longer periods of time, even modest restrictions in sleep duration may have profoundly negative effects on your ability to gain muscle. Beyond sleep duration, the quality of sleep may also affect adaptations from hypertrophy training.

The Solution

To improve sleep, focus on three areas: Preparation, duration, and conditions. 

First, ensure you are “winding down” in the hours prior to bedtime. Whether it’s the blue light from electronics or the highly stimulating nature of the information and activities performed with these devices, minimizing screen time before bed seems pertinent. Moreover, avoid alcohol, caffeine, and nicotine in the afternoon and evening hours. (24)

Make every effort to get into bed early enough to allocate approximately eight hours to sleep. Yes, there are likely individual differences in the total duration of sleep required, but eight hours is a good baseline goal for most.

Finally, ensure the conditions of your bedroom are conducive to sleep. Make every effort to create a cool (i.e. approximately 64 degrees Fahrenheit or 18 degrees Celsius), dark, and comfortable environment for sleep. (24) Blackout shades, earplugs, fans, and/or air conditioning units can be helpful.

Ideally, the bedroom is kept free of electronics which might interrupt sleep. Sleep can be improved with planning and attention, resulting in a fuller night’s sleep and ultimately, a fuller muscular physique.

Excessive “Advanced” Training

Drop sets, forced reps, rest-pause, heavy negatives, and supersets are typically categorized as “advanced training techniques,” a classification that may sound alluring. Equally alluring is the fact that more than 80% of competitive bodybuilders use these techniques in “most but not all sessions.” (25) Advanced training techniques are fun and can increase motivation to train. (5)(26) But here’s the rub. You might already be using these techniques too often.

The Problem

Most lifters interested in building a muscular physique do not engage in competitive bodybuilding, a sport characterized by common use of anabolic androgenic steroids that likely allows individuals to tolerate (and thrive) under punishing training regimes. Therefore, most lifters should not attempt to train like competitive bodybuilders. 

While research on advanced training techniques is sparse in some areas, studies on drop sets and supersets tend to show similar muscle gain to traditional set configurations. (5)(26)(27) Keep in mind, training studies on advanced training techniques are time-limited — typically six to ten weeks in duration.

Because many advanced training techniques push the lifter past failure or dramatically reduce rest intervals, it may be difficult to sustain frequent use of these techniques in the long term without accumulating fatigue. With accumulated fatigue, performance in subsequent workouts begins to suffer, which may ultimately hinder gains.

The Solution

Advanced training techniques should be used judiciously. Limiting use of advanced training, particularly techniques that extend sets beyond failure (i.e. drop sets and forced reps), to primarily single-joint movements and machine-based exercises may help to manage the burden of fatigue. (5)

It may be wise to limit use of advanced training to the final set of a given exercise or to a defined period of intentional overreaching, such as the final week of a training cycle. (5)

Finally, while survey data indicates most competitive bodybuilders use advanced training techniques, they tend to use these techniques with primarily single-joint exercises. Biceps curls, triceps pushdowns, and pec flyes are the most common. (25)

If you wish to employ advanced training techniques frequently, go ahead and take this lesson from their playbook: Use advanced training primarily when training smaller muscle groups and for isolation-type exercises.

Impatience

Real talk: building muscle is painfully slow. Young, healthy newbies (individuals beginning an organized hypertrophy program for the first time) are a population expected to make the most rapid gains in muscle mass.

This is the “newbie gains” phenomenon. However, as your training experience increases, gains are slower and harder to come by.

The Problem

Rates of hypertrophy are relatively slow and highly individual. In a clever study design, variability in hypertrophy between individuals performing the same progressive training programs was 40-times greater than variability within individuals when the individuals performed different progressive protocols on left versus right limbs. (20) 

Further emphasizing variability within individuals, a small study on 24 “newbie” lifters reported a 10.7% average increase in muscle cross sectional area after ten weeks of hard training. But this average is somewhat misleading, as “high responders” grew nearly 15%, while just under a third of the individuals (“low responders”) lost muscle size throughout the study, albeit this change did not reach statistical significance. (28)

Altogether, research hints that individual features are more important than the specific nuts-and-bolts of the hypertrophy program.

The Solution

Fortunately, there are no non-responders to progressive hypertrophy training. (20) But if you are a low responder, also known as a “hard gainer,” or even an average responder to training, you’d better get comfortable playing the long game.

Practice setting expectations and goals in terms of longer timeframes. For example, an average experienced lifter not enhanced by anabolic steroids might reasonably set a goal of gaining four or five pounds of primarily lean muscle mass per month.

However, for a known low responder, a more realistic goal might be to add two pounds of muscle per month. Or better yet, aim at twelve solid pounds of muscle in a year. Rather than frantically seeking the next best program or supplement, most lifters would be better served thinking about gains in terms of months, years, even decades. Settle in and enjoy the progress.

Finally, there’s one silver lining for “hard gainers.” Although they tend to gain muscle more slowly, “hard gainers” shed muscle more slowly during periods of detraining. (28)

Avoid Roadblocks on Your Journey to “Gainzville”

Building muscle is an arduous journey but a rewarding one. A muscular physique affects your self-esteem, how you are perceived in the world, and your overall health. If you’re not getting where you want to go, now’s the time to re-examine and tinker with your programming, your habits, and even your mindset.

References

1. Nunes, J. P., et al. (2021). Equating resistance-training volume between programs focused on muscle hypertrophy. Sports Medicine, 51, 1171-1178.
2. Carvalho, L., et al. (2022). Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Applied Physiology, Nutrition, and Metabolism, 47(4), 357-368.
3. Grgic, J., Schoenfeld, B. J., & Latella, C. (2019). Resistance training frequency and skeletal muscle hypertrophy: A review of available evidence. Journal of Science and Medicine in Sport, 22(3), 361-370.
4. Bell, L., et al. (2020). Overreaching and overtraining in strength sports and resistance training: A scoping review. Journal of Sports Sciences, 38(16), 1897-1912.
5. Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1).
6. Hwang, P. S., et al. (2017). Resistance training–induced elevations in muscular strength in trained men are maintained after 2 weeks of detraining and not differentially affected by whey protein supplementation. Journal of strength and conditioning research, 31(4), 869-881.
7. Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688.
8. Iversen V.M., et al. (2021). No time to lift? Designing time-efficient training programs for strength and hypertrophy: a narrative review. Sports Medicine, 51, 2079-2095.
9. Longo, A. R., et al. (2022). Volume load rather than resting interval influences muscle hypertrophy during high-intensity resistance training. The Journal of Strength & Conditioning Research, 36(6), 1554-1559.
10. Joanisse, S., et al. (2020). Recent advances in understanding resistance exercise training-induced skeletal muscle hypertrophy in humans. F1000Research, 9.
11. Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology.
12. Fry, A. C., et al. (2000). Impaired performances with excessive high-intensity free-weight training. The Journal of Strength & Conditioning Research, 14(1), 54-61.
13. Schoenfeld, B. J., et al. (2014). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 28(10), 2909-2918.
14. Kassiano, W., et al. (2022). Does varying resistance exercises promote superior muscle hypertrophy and strength gains? A systematic review. The Journal of Strength & Conditioning Research, 36(6), 1753-1762.
15. Fisher, J. P., et al. (2018). Periodization for optimizing strength and hypertrophy; the forgotten variables. Journal of Trainology, 7(1), 10-15.
16. Grgic, J., et al. (2018). Should resistance training programs aimed at muscular hypertrophy be periodized? A systematic review of periodized versus non-periodized approaches. Science & Sports, 33(3), e97-e104.
17. Baz-Valle, E., et al. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PloS one, 14(12), e0226989.
18. de Vasconcelos Costa, B. D., et al. (2021). Does performing different resistance exercises for the same muscle group induce non-homogeneous hypertrophy?. International Journal of Sports Medicine, 42(09), 803-811.
19. Grgic, J., Mikulic, P., Podnar, H., & Pedisic, Z. (2017). Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: a systematic review and meta-analysis. PeerJ, 5, e3695.
20. Damas, F., et al. (2019). Myofibrillar protein synthesis and muscle hypertrophy individualized responses to systematically changing resistance training variables in trained young men. Journal of Applied Physiology, 127(3), 806-815.
21. Mazzulla, M., et al. (2020). Protein intake to maximize whole-body anabolism during postexercise recovery in resistance-trained men with high habitual intakes is severalfold greater than the current recommended dietary allowance. The Journal of Nutrition, 150(3), 505-511.
22. Lamon, S., et al. (2021). The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological Reports, 9(1), e14660.
23. Saner, N. J., et al. (2020). The effect of sleep restriction, with or without high‐intensity interval exercise, on myofibrillar protein synthesis in healthy young men. The Journal of physiology, 598(8), 1523-1536.
24. Bird, S. P. (2013). Sleep, recovery, and athletic performance: a brief review and recommendations. Strength & Conditioning Journal, 35(5), 43-47.
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28. Räntilä, A., et al. (2021). High responders to hypertrophic strength training also tend to lose more muscle mass and strength during detraining than low responders. The Journal of Strength & Conditioning Research, 35(6), 1500-1511.

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In a way, the 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships have become a staging ground for terrific debuts from athletes like Natalie Richards and the extension of budding dynasties like Tiffany Chapon’s. Powerhouse New Zealand powerlifter Evie Corrigan slots seamlessly into the former category.

Corrigan made her second Open appearance at the flagship competition in Valletta, Malta, during the week of June 11-18, 2023. The athlete did not disappoint, capturing the IPF raw World title in the Open division 52-kilogram weight class for the first time. The new title can now sit alongside her win at the 2018 IPF World Classic Powerlifting Championships in the Juniors division. To score her latest title, Corrigan successfully dethroned the winner from the 2022 edition, Noémie Allabert, who finished as the runner-up to her peer.

Unlike some of her weight class peers, such as Farhanna Farid, Corrigan didn’t set any IPF World Records in the process of her victory. She also did not mark down any personal all-time raw competition bests. That said, the athlete leaned on consistency, successfully finishing eight of her nine lift attempts between her best squat, bench press, and deadlift. Notably, if Corrigan had successfully pulled off her failed final deadlift of 203 kilograms (447.5 pounds), the athlete would’ve easily surpassed her own total IPF World Record of 460 kilograms (1,014.3 pounds) from the 2023 Sheffield Powerlifting Championships (SPF). Instead, with her overall performance, Corrigan tied her own World Record total.

Nonetheless, Corrigan still captured the impressive first-time victory. At the time of this writing, without complete footage from Corrigan’s performance, it is unclear what sort of equipment the competitor wore on her squat. Based on photography from White Lights Media (@whitelightsmediauk on Instagram), the athlete donned a lifting belt to assist with her sumo stance, mixed grip deadlift, and completed her bench press completely raw.

Here’s an overview of the powerlifter’s top stats from the 2023 IPF Worlds:

Evie Corrigan (52KG) | 2023 IPF Worlds Top Stats

• Squat — 162.5 kilograms (358.3 pounds)
• Bench Press — 100 kilograms (220.5 pounds)
• Deadlift — 197.5 kilograms (435.4 pounds)
• Total — 460 kilograms (1,014.1 pounds)

As the defending 2023 SPF champion, Corrigan has now secured a spot in the 2024 edition of the contest automatically just by competing in the 2023 IPF Worlds. Leaving with the IPF Worlds win anyway is quite a new addition to her resume.

With the 2023 IPF Worlds included, Corrigan has now left triumphant from her last four sanctioned powerlifting contests, per Open Powerlifting. Something says an extended hot streak could only just be beginning for this 52-kilogram dynamo.

Featured image: @whitelightsmediauk on Instagram

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Every now and then, a potential “dynasty” can form at the annual International Powerlifting Federation (IPF) World Classic Powerlifting Championships. In terms of recent runs to royalty, French powerlifter Tiffany Chapon may immediately come to mind. Perhaps it is no coincidence that her French Men’s peer Panagiotis Tarinidis could follow that successful example.

During the 2023 iteration of the IPF Worlds, taking place on June 11-18 in Valletta, Malta, Tarinidis captured his second IPF Open World title in the 66-kilogram division in three years. The athlete came out triumphant in 2021, fell short with a fifth-place finish in 2022, and has now ascended back to the top of the podium as he seeks consistent dominance on a global stage.

While Tarinidis did not have the best deadlift in the 66-kilogram division — that distinction belongs to his World Record-holding peer Brian Le — his overall performance remained one to behold. To score his second career IPF Open World title, Tarinidis squatted 247.5 kilograms (545.6 pounds), notched an all-time raw competition PR bench press of 172.5 kilograms (380.3 pounds), and finished the day with another all-time raw competition PR on his deadlift with 285 kilograms (628.3 pounds).

Tarinidis wore a lifting belt and completed his top deadlift from a conventional stance with a mixed grip. At the time of this writing, without more video, it is unclear what his set-up was on his best squat and bench press.

Here’s an overview of the athlete’s top stats from his performance at the 2023 IPF Worlds:

Panagiotis Tarinidis (66KG) | 2023 IPF Worlds Top Stats

• Squat — 247.5 kilograms (545.6 pounds)
• Bench Press — 172.5 kilograms (380.3 pounds) | All-Time Raw Competition PR
• Deadlift — 300.5 kilograms (662.5 pounds) | All-Time Raw Competition PR
• Total — 705 kilograms (1,554.3 pounds)

Notably, Tarinidis fell just 2.4 kilograms (5.4 pounds) short of his all-time raw competition best total of 1,559.7 pounds. According to his personal page on Open Powerlifting, the athlete scored that mark at the 2021 Fédération Française de Force (FFForce) Silent Worker Meet. Nonetheless, another first-place showing on this kind of sanctioned stage is nothing to sneeze at.

In a post on his Instagram, Tarinidis seemed understandably proud about his latest accomplishment while discussing his patriotism for his native France. To win a gold medal and subsequently sing the French National Anthem appeared to mean the world to this star of strength sports.

“Being able to have the French anthem play at [the 2023 IPF Worlds], with my friends, family … was an incredible moment. I wanted to also share it with you. The best victories are the ones you share, that are hard to obtain. And this one is ours.”

Featured image: @thepanash on Instagram

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Collagen has been a staple in my supplement routine for several years and has made a difference in how strong my hair and nails feel. I also believe it’s one of the reasons why I rarely experience significant joint pain, despite being in my late thirties and working out hard four to five days a week.

Some collagen brands I’ve tried are more effective than others. To save you from wasting as much money as I have on products that don’t work, I compiled a list of the best collagen supplements on the market today. I also included several options that our reviews staff has tested and enjoyed, so you don’t have to worry about accumulating a pantry full of items you’ll never use.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Our Top Picks for the Best Collagen Supplements

• Best Collagen Peptides: Bulletproof Collagen Peptides
• Best Collagen Supplement for Better Skin: HUM Nutrition Collagen Love
• Best Collagen Supplement for Women: Cira Collagen Peptides
• Best Marine Collagen Supplement: Nordic Beauty Marine Collagen
• Best Organic Collagen Supplement: Care/of Collagen
• Best Collagen Supplement for Hair Loss: Vital Proteins Collagen Peptides
• Best Collagen Powder Supplement: BUBS Collagen Peptides
• Best Collagen Supplement for Joints: Gnarly Collagen Pro
• Best Collagen Supplement for Men: Momentous Collagen Shot
• Best Natural Collagen Supplement: Transparent Labs Collagen Hydrolysate
• Best Collagen Supplement for Weight Loss: Swolverine Collagen Protein
• Best Vegan Collagen Supplement: HUM Nutrition Glow Sweet Glow
• Best Multi-Collagen Supplement: Ancient Nutrition Collagen Powder Protein With Probiotics

Best Collagen Peptides: Bulletproof Collagen Peptides

Bulletproof Collagen Peptides

• Collagen source: Bovine
• Form: Hydrolyzed powder
• Number of servings: 12 to 60
• Cost per serving: Starts at $1.28
• Amount of collagen per serving: 20 grams
• Protein per serving: 18 to 19 grams, depending on the flavor
• Flavors: Chocolate, Unflavored, Vanilla
• Third-party tested: Tested for the presence of heavy metals and other toxins

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Pros

• Sustainably sourced from pasture-raised, hormone-free cows
• Mixes well in hot or cold liquids
• Made with collagen types I and III, the most common types of collagen in the body

Cons

• Not tested for banned substances

Bulletproof Collagen Peptides are the best collagen peptides because they deliver 20 grams of collagen per serving, and they’re hydrolyzed to make digestion and absorption easier. They’re derived from grass-fed, hormone-free cows, which is a plus for those who prefer to buy sustainably-sourced products. They also contain types I and III collagen, the most abundant types of collagen in the body.

In addition to all that, we love how well this collagen dissolves. When our review staff poured hot coffee over it without stirring it, it dissolved completely and left no clumps behind.

Our review team also noted that the unflavored variety is truly unflavored, unlike other non-flavored collagen powders that can have an odd taste to them. If you like to mix your collagen powder with a high-quality protein powder, you won’t have to worry about Bulletproof’s unflavored collagen altering its taste.

If you prefer flavored collagen, you can opt for the chocolate or vanilla varieties. The flavored powders are higher in calories, though. The chocolate and vanilla collagens have 130 and 140 calories per serving, respectively, compared with 70 calories in the unflavored version. If you’re trying to watch your caloric intake, you may want to stick with the unflavored powder.

Best Collagen Supplement for Better Skin: HUM Nutrition Collagen Love

HUM Collagen Love

• Collagen source: Bovine
• Form: Capsules
• Number of servings: 30
• Cost per serving: $1.33
• Amount of collagen per serving: 600 milligrams
• Protein per serving: Not provided
• Flavors: N/A
• Third-party tested: Clean Label Project

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Pros

• Also contains vitamin C, hyaluronic acid, and grape seed and red wine extracts
• No artificial colors, flavors, sweeteners, or preservatives
• Free from common allergens and suitable for a wide range of dietary restrictions

Cons

• Provides a low amount of collagen per serving

In addition to collagen, HUM Nutrition Collagen Love contains vitamin C and hyaluronic acid, which can help prevent sagging skin, fine lines, and wrinkles. It also has grape seed and red wine extracts to help improve the body’s ability to fight against free radicals, molecules that can damage cells and increase signs of aging. (1)

Another benefit of HUM Nutrition Collagen Love is that it’s available in capsule form. Those who prefer to take their collagen on the go won’t have to worry about powder making a mess in their travel bags. One serving is three capsules, which can be an issue for those with pill aversion, but the capsules aren’t too large. Most people shouldn’t have any problems swallowing them.

HUM Nutrition Collagen Love is also Clean Label Project-verified, so it undergoes a thorough testing process to ensure it’s free of heavy metals, contaminants, pesticides, and other potential toxins.

Each serving only provides 600 milligrams (0.6 grams) of collagen, much lower than the 10,000 to 20,000 milligrams (10 to 20 grams) you’ll find in other collagen supplements. Research shows that an effective daily dose of collagen is at least 2.5 grams, so if you want to maximize your collagen intake, consider another option on this list. (2)

RELATED: Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Collagen Supplement for Women: Cira Collagen Peptides

Cira Nutrition Collagen Peptides

• Collagen source: Bovine
• Form: Hydrolyzed powder
• Number of servings: 30
• Cost per serving: $1.17
• Amount of collagen per serving: 10 grams
• Protein per serving: Nine grams
• Flavors: Pina Colada, Strawberry Kiwi, Unflavored
• Third-party tested: No

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Pros

• Also contains digestive enzymes and AstraGin® to help with absorption
• No added sugars or artificial sweeteners
• Sourced from grass-fed cows

Cons

• Pina Colada and Strawberry Kiwi flavors may be too sweet for some
• Contains artificial flavors
• Not as high in collagen as other brands

Collagen supplements are generally suitable for both men and women, but some are better for one gender over the other because they complement other products that address gender-specific concerns. For example, Cira Collagen Peptides are ideal for women because they can be combined with the brand’s other offerings, such as its No Filter – Complexion supplement. Together, these products can be used as part of a well-rounded supplement routine to support healthy skin, hair, and nails — all common concerns among women.

Cira Collagen Peptides contain vitamin A, vitamin C, vitamin D3, AstraGin® (a plant-based compound), and digestive enzymes to help ensure maximum absorption. They’re available in an unflavored variety or in Pina Colada or Strawberry Kiwi flavors, which taste great mixed with water or plain Greek yogurt. However, the flavored options may be too sweet for some since they contain stevia. They may also not taste good with other flavored supplements or beverages.

One container offers 30 servings but provides just 10 grams of collagen. Many other collagen brands provide 20 grams of collagen per serving but cost the same as Cira Collagen Peptides. Considering you have to double the dose to get the same amount of collagen you’d find in another brand, they aren’t the most cost-effective option.

Best Marine Collagen Supplement: Nordic Beauty Marine Collagen

Nordic Beauty Marine Collagen

• Collagen source: Cod
• Form: Hydrolyzed powder
• Number of servings: 30
• Cost per serving: $1.33
• Amount of collagen per serving: 4.2 grams
• Protein per serving: Four grams
• Flavors: Strawberry
• Third-party tested: No

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Pros

• No added sugar, artificial sweeteners, artificial flavors, gluten, or dairy
• Also contains vitamin C
• Non-GMO verified
• Third-party test results available on the brand’s website

Cons

• Doesn’t dissolve well
• Lower amount of collagen per serving than other options

For those who don’t consume mammal-based products, Nordic Beauty Marine Collagen is an excellent marine collagen supplement sourced from wild-caught cod.

Marine collagen is beneficial because it has high amounts of glycine, which supports bone health, and proline, which helps to strengthen connective tissues and reduce joint pain. It’s also higher in types I and III collagen and may be easier to digest than bovine collagen.

Nordic Beauty Marine Collagen provides 4.2 grams of collagen per serving, lower than many other products on this list but still an effective dose. It also contains vitamin C to help improve skin elasticity and nutrient absorption. It’s only available in a strawberry flavor, which our review team noted was mild but not too sweet. However, there was a noticeable aftertaste, and it left stringy particles behind even after stirring.

That said, if you’re looking for a safe supplement, you’ll appreciate that Nordic Beauty’s marine collagen peptides are third-party tested. Nordic Naturals provides certificates of analysis for each product on its website, so you can see the test results for yourself.

Best Organic Collagen Supplement: Care/of Collagen

Care/of Collagen

• Collagen source: Bovine
• Form: Hydrolyzed powder
• Number of servings: 15
• Cost per serving: Starts at $1.60
• Amount of collagen per serving: 10 grams
• Protein per serving: Nine grams
• Flavors: Unflavored, Vanilla Oat Creamer
• Third-party tested: Certified C.L.E.A.N.

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Pros

• No egg, fish, milk, peanut, sesame, shellfish, soy, or wheat products
• Sourced from grass-fed cows
• Non-GMO

Cons

• Not available as a one-time purchase

While Care/of Collagen itself isn’t USDA-certified organic, it is Certified C.L.E.A.N. To receive this verification, the majority of a product’s ingredients must be organic, and all of them must be 100 percent non-GMO. Care/of Collagen is also third-party tested for label accuracy and purity.

With each serving, you get 10 grams of hydrolyzed collagen and nine grams of protein. You can choose an unflavored powder or the Vanilla Oat Creamer, which contains additional ingredients like coconut milk powder and vanilla powder to add flavor and creaminess to your coffee.

The only drawback is that you can’t buy Care/of’s collagen as a one-time purchase. All of the company’s products are available on a subscription basis. You can always place your order and then cancel the subscription until you have a chance to try it, but remembering to pause and unpause it can be a hassle.

RELATED: 11 Best Creatine Supplements For Building Muscle, Cutting, and More

Best Collagen Supplement for Hair Loss: Vital Proteins Collagen Peptides

Vital Proteins Collagen Peptides

• Collagen source: Bovine
• Form: Hydrolyzed powder
• Number of servings: Seven to 28
• Cost per serving: Starts at $1.68
• Amount of collagen per serving: 20 grams
• Protein per serving: 18 grams
• Flavors: Chocolate, Lemon, Unflavored, Vanilla
• Third-party tested: NSF Certified for Sport

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Pros

• Made without gluten, dairy, or artificial sweeteners
• Whole30-approved and paleo-friendly
• Made with types I and III collagen, which are beneficial for hair health

Cons

• Not as soluble as other options

Vital Proteins Collagen Peptides was the first collagen supplement I ever took, and I still keep it in my rotation. I definitely notice that my nails are stronger when I take this collagen regularly, and even though I’m fortunate to not have issues with hair loss, I do receive compliments about how healthy my hair looks.

The positive effects it has on hair health are due to the fact that each serving offers 20 grams of types I and III collagen. Type I collagen, in particular, is rich in the amino acid proline. Proline aids in the production of a protein called keratin that helps strengthen hair. (3)

In my experience, Vital Proteins isn’t as soluble as other brands, but as long as you stir it well or use a frother or shaker bottle, you won’t notice any clumps in your beverage.

I prefer unflavored collagen because I like to mix it in coffee, protein shakes, oatmeal, and yogurt, and non-flavored powders are more versatile. However, I have tried Vital Proteins’ Chocolate Collagen Peptides supplement and enjoyed it, too. It gave my coffee a mocha flavor and enhanced the taste of the chocolate whey protein powder I used to mix it with. Neither the unflavored nor the flavored varieties contain added sugars or artificial sweeteners, so they are all ideal for those looking for a natural collagen supplement.

Best Collagen Powder Supplement: BUBS Collagen Peptides

BUBS Naturals Collagen Peptides Powder

$46.99 ($2.35 / Ounce)

• Protein type: Collagen peptides
• Number of servings: 14 to 28
• Cost: $1.67 to $2.57 per serving
• Calories per serving: 70
• Protein per serving: 18 grams
• Flavors: Unflavored
• Third-party tested: NSF Certified for Sport

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06/15/2023 12:02 am GMT

Pros

• No gluten, soy, nuts, corn, or GMOs
• Sourced from farms that practice sustainable farming methods
• Keto-friendly and Whole30 approved
• Dissolves easily

Cons

• More expensive than others

BUBS is one of my favorite bovine collagen powders because it has good solubility, doesn’t alter the taste of any beverages or foods I mix it in, and is one of the few I’ve taken that makes my hair and nails feel stronger. I also notice less joint discomfort when I take it, which allows me to keep up with my workouts.

My favorite thing about this collagen is that it doesn’t require any stirring when mixed in hot liquids. I just pour one or two scoops into my coffee, let it sit for a few seconds, and start drinking. It doesn’t clump or settle at the bottom.

BUBS isn’t the cheapest collagen supplement, but it is sustainably sourced and third-party tested, so you’re paying for quality. If you’re concerned about the cost, you can sign up for auto-deliveries to save 15 percent. And even though a serving is two scoops, you can use one scoop instead to make it last longer. You’ll still get 10 grams of collagen, which can be enough to notice improvements in your hair, nail, and skin health.

Best Collagen Supplement for Joints: Gnarly Collagen Pro

Gnarly Nutrition Collagen Pro

• Collagen source: Bovine
• Form: Hydrolyzed powder
• Number of servings: 10 to 30
• Cost per serving: Starts at $1.58
• Amount of collagen per serving: 15 grams
• Protein per serving: 14 grams
• Flavors: Unflavored
• Third-party tested: NSF Content Certified and NSF Certified for Sport

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Pros

• Also contains vitamin C, zinc, and copper to help increase natural collagen production
• Blends well in hot or cold liquids
• Unflavored, so you can mix it with anything

Cons

• Offers a lower dose of collagen than others

While many collagen supplements can help ease joint pain, Gnarly Collagen Pro is especially beneficial for joint health because it also contains vitamin C, zinc, and copper. These three nutrients can help increase collagen production, so not only do you get an external source of collagen, you improve your body’s ability to produce more collagen on its own. And since collagen can help protect the cartilage surrounding your joints, Gnarly Collagen Pro can be a solid choice for those suffering from joint pain.

You can take Collagen Pro any time of the day, but Gnarly recommends taking it before a workout to help kickstart collagen synthesis and make your joints more resilient during training. Since it’s unflavored, it’s easy to mix with any of the best pre-workouts. Our review staff also mixed it into coffee and an electrolyte drink and noted that it blended seamlessly both ways.

Gnarly Collagen Pro is sourced from 100 percent grass-fed cows, and each serving offers 15 grams of hydrolyzed collagen, slightly lower than others but still enough to be effective. It’s also NSF Content Certified and NSF Certified for Sport, so you can trust that the nutrition label is accurate and that the product isn’t contaminated with banned substances or toxic ingredients.

Best Collagen Supplement for Men: Momentous Collagen Shot

Momentous Collagen Shot

• Collagen source: Bovine
• Form: Liquid
• Number of servings: 15
• Cost per serving: $2.10
• Amount of collagen per serving: 10 grams
• Protein per serving: 10 grams
• Flavors: Orange Mango
• Third-party tested: Informed Sport and NSF Certified for Sport

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Pros

• Doesn’t need to be mixed with anything
• Less messy than powder
• Includes vitamin C

Cons

• Expensive
• Higher in calories and carbohydrates than powdered collagen
• Has a chalky aftertaste

As discussed, collagen supplements generally aren’t gender-specific. But for men with busy lifestyles who are trying to optimize every aspect of their fitness and nutrition regime, the Momentous Collagen Shots are a great way to stick with a collagen supplement routine while on the go. They come in individual packets, so you can easily throw one in your bag and take it during your commute without making a mess.

One shot provides 10 grams of protein and 10 grams of hydrolyzed bovine collagen. There are also 80 calories and five grams of carbohydrates per shot, and Momentous recommends taking two shots a day for the best results. This means you’d consume 160 calories and 10 grams of carbs from the collagen shots alone. If you meticulously track your caloric intake and macros, you may want to choose a powdered collagen supplement instead, which has 60 to 70 calories and zero grams of carbohydrates per serving.

When we tried the collagen shot, we noticed a chalky aftertaste and didn’t enjoy the gel-like texture. Downing it all at once rather than taking it little by little helped with both issues, though.

At around $2.10 per serving, it’s not the most budget-friendly collagen, but the price may be worth it if convenience is important to you.

Best Natural Collagen Supplement: Transparent Labs Collagen Hydrolysate

Transparent Labs Collagen Hydrolysate

• Collagen source: Bovine
• Form: Hydrolyzed powder
• Number of servings: 30
• Cost per serving: $1.17
• Amount of collagen per serving: 11 grams
• Protein per serving: 10 grams
• Flavors: Milk Chocolate
• Third-party tested: Yes, by independent labs

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Pros

• Gluten-free and dairy-free
• No grainy texture
• Affordable
• Transparent label

Cons

• Has a watered-down chocolate flavor when mixed in water
• No unflavored variety or other flavored options

Transparent Labs Collagen Hydrolysate is gluten-free, dairy-free, and contains no artificial preservatives, colorings, or sweeteners. The only ingredients are bovine collagen, cocoa powder, stevia, and natural flavors. Plus, it’s non-GMO, making it the best all-natural collagen you can find.

Based on our experience, it’s also the best dissolving collagen powder. After we stirred it into a glass of water, we didn’t see any clumps or particles. There was no grittiness, but we found the flavor to be weak and not very chocolatey. It tasted much better when we mixed it in oat milk, though.

This collagen powder is among the most affordable items on this list. Considering it’s third-party tested and has a fully transparent label, you get a lot of value out of it. I do wish it were available in other flavors or in a more versatile unflavored variety, but you’ll likely be hard-pressed to find collagen of similar quality at this price point.

Best Collagen Supplement for Weight Loss: Swolverine Collagen Protein

Swolverine Collagen Protein

• Collagen source: Bovine
• Form: Hydrolyzed powder
• Number of servings: 30
• Cost per serving: $1.23
• Amount of collagen per serving: 10 grams
• Protein per serving: Nine grams
• Flavors: Unflavored
• Third-party tested: Lief and Micro Quality Labs

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Pros

• Certificates of analysis available on the website
• Sourced from grass-fed cows
• Made in the USA
• No added sugars or artificial ingredients

Cons

• Small amount of collagen per serving

When it comes to losing weight, most people know they have to reduce the number of calories they eat. However, some don’t realize that supplements can contribute to their daily caloric intake. Swolverine’s collagen protein has just 35 calories per serving, which is pretty negligible and won’t take up too much of your daily calorie budget.

Each serving offers nine grams of protein and 10 grams of grass-fed collagen. The collagen content is lower than other options, but the price is more attractive. You could take two servings a day instead of one if you wanted to increase your collagen intake, and even though you’d go through a tub more quickly, you still won’t break the bank every time you have to replace it.

Swolverine Collagen Protein is only available in an unflavored version, but you can mix it with anything — including baked goods or savory dishes — and not even realize it’s there. It also dissolves in hot liquids instantly, a plus for those who can’t be bothered to stir their coffee.

Best Vegan Collagen Supplement: HUM Nutrition Glow Sweet Glow

HUM Glow Sweet Glow

• Collagen source: N/A
• Form: Gummy
• Number of servings: 30
• Cost per serving: $0.87
• Amount of collagen per serving: N/A
• Protein per serving: N/A
• Flavors: Tangerine
• Third-party tested: Certified C.L.E.A.N.

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Pros

• Affordably priced
• No animal by-products, gluten, GMOs, soy, nuts, artificial flavors, or artificial food dyes
• Formulated by registered dietitians

Cons

• Can have a gritty texture

Since collagen comes from animals such as cows, fish, or poultry, there aren’t many vegan-friendly collagen supplements available. However, there are supplements like HUM Nutrition’s Glow Sweet Glow that don’t contain animal products but support collagen production in the body. These tasty tangerine-flavored gummies contain vitamins C and E, which both help promote collagen synthesis and have some of the same benefits as collagen supplements, such as improved skin elasticity and hydration. (4)

Glow Sweet Glow gummies also have hyaluronic acid, which can help prevent saggy skin. They are suitable for those allergic to gluten, soy, or nuts. There are also no artificial sweeteners, but there are two grams of added sugar per serving from evaporated cane juice and tapioca syrup. However, this is such a small amount that it’s unlikely to cause significant issues if the rest of your daily sugar intake is low.

Best Multi-Collagen Supplement: Ancient Nutrition Collagen Powder Protein With Probiotics

Ancient Nutrition Collagen Powder Protein With Probiotics

• Collagen source: Bovine, eggshell, marine, and poultry
• Form: Hydrolyzed powder
• Number of servings: 20 to 60
• Cost per serving: Starts at $1.62
• Amount of collagen per serving: 10 to 11.7 grams
• Protein per serving: Nine grams
• Flavors: Chocolate, Cold Brew, Cucumber Lime, Strawberry Lemonade, Unflavored, Vanilla, plus a Mixed Berry-flavored recovery formula
• Third-party tested: Yes, by an ISO 17025-certified laboratory

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Pros

• Made from four different collagen sources that are cage-free, pasture-raised, and cruelty-free
• Contains 10 types of collagen
• Various flavors and sizes to choose from
• Includes probiotics to help improve gut health

Cons

• Gritty texture
• Doesn’t dissolve well

Most collagen supplements only include one collagen source (typically bovine) and type I and/or type III collagen. The Ancient Nutrition Multi-Collagen protein powder stands apart from the rest because it uses bovine, eggshell membranes, marine, and poultry collagen and contains 10 types of collagen. Having a variety of sources and types of collagen in one supplement can help ensure you get as many benefits as possible without having to take multiple collagen powders.

Each flavor of Ancient Nutrition’s collagen offers nine grams of protein per serving, but the amount of collagen varies from 10 to 11.7 grams. The flavored varieties are free of added sugars, artificial sweeteners, food dyes, and other unnecessary fillers. The unflavored version had an odd taste when we mixed it in water, but it was undetectable in flavored beverages. It also has a grainy texture and settles if you let your drink sit for a while, so you need to keep stirring it.

Ancient Nutrition’s Multi-Collagen contains two billion colony-forming units (CFUs, or the number of active microorganisms in a probiotic supplement) of probiotics and 100 percent of the daily recommended value of vitamin C. These additions can aid digestion, help support gut health, and ensure maximum nutrient absorption.

Ancient Nutrition doesn’t disclose much about its third-party testing practices on its nutrition label, but I contacted the company’s support staff to ask if they could provide more information. They told me they use an ISO 17025-accredited laboratory that must follow stringent guidelines for manufacturing, packaging, and labeling their products. So, you can trust that this collagen supplement is made to high standards.

How We Chose the Best Collagen Supplements

We performed several hours of research and used our personal experience with various collagen supplements to come up with the 13 best options on the market. To cover a wide range of budgets and dietary needs, we included products with varying price points and ones that are derived from various animal sources. We even included a vegan option, which isn’t a true collagen supplement but supplies vitamins and minerals that can aid collagen production.

Because we know that people may want to take collagen for different reasons, we also offered options that can help address various concerns, such as skin hydration, hair and nail growth, and joint discomfort.

What Are the Benefits of Collagen?

As a dietary supplement, collagen has many health benefits. Many people are aware of how it can help with hair and nail growth and improve the appearance of their skin, but there are other benefits that make it a worthwhile supplement to consume regularly.

• It may improve the health of your hair, skin, and nails. One of the main reasons people supplement with collagen is that they want stronger hair, skin, and nails. Studies show that collagen supplements can help increase skin elasticity and hydration and may even have anti-aging benefits. (5) Furthermore, collagen may help prevent damage to the hair follicles, stimulate hair growth, and reduce the frequency of broken nails. (6)(7)
• It can help reduce joint pain. Another common reason for taking collagen supplements is to help ease joint discomfort. In fact, research shows that collagen supplementation can help ease joint discomfort associated with osteoarthritis. (8) This is because collagen is found in the ligaments and cartilage surrounding the joints, and supplementing with it can help supply the tissues with more collagen than they can make on their own.
• It may improve bone health. Because collagen is also found in bones, supplementation can help increase bone mineral density and reduce the risk of fractures. This is especially important as you get older, as bone mass deteriorates with age. (9) 
• It can help promote wound healing. Collagen dressings are often placed on large wounds to help reduce inflammation, encourage the body to repair damaged tissue, and support new tissue growth. (10) Taking a dietary collagen supplement can promote these same processes and thus help speed up wound healing. (11)

What To Look For When Buying a Collagen Supplement

When shopping for the best collagen supplement, you’ll need to consider more than just the collagen types used and the animal it comes from. The overall ingredient list, whether or not it’s third-party tested, what form it’s available in, and the structure of the collagen are also important to look at.

Collagen Type

There are 28 different types of collagen. Types I and III are the most abundant in the human body and most commonly found in collagen supplements. They can also offer the most benefits for the skin, hair, and nails. Type II collagen is also prevalent in the body but isn’t often used in supplements because it can inhibit the absorption of the other types. It’s best to look for a collagen supplement that primarily includes types I and III.

Collagen Source

Collagen comes from the bones, skin, and connective tissues of humans and animals. Most collagen supplements on the market come from cows or fish, though some are also derived from chickens.

Bovine, marine, and chicken collagen all have an excellent absorption rate, but marine collagen has the highest. It is also the most abundant in types I and III collagen. However, bovine, marine, and chicken collagen can all be effective, so which one you choose depends on your dietary preferences and any allergies you may have.

Regardless of which collagen source you choose, look for a supplement that’s derived from grass-fed or wild-caught animals. They’re less likely to develop diseases from being in close quarters with other animals, and, therefore, are not treated with antibiotics. There is conflicting research on the risks of consuming products from animals treated with antibiotics, but some studies show that avoiding antibiotics in your food and supplements can help prevent resistance to bacteria. (12)

Lack of Added Sugars, Fillers, and Artificial Ingredients

A long list of unnecessary junk ingredients can weaken the quality of your collagen supplement. When buying powdered collagen, look for one that only contains collagen and any other ingredients that can aid absorption, such as digestive enzymes. When shopping for flavored collagen, avoid ones that contain food dyes, artificial flavors, and fake sugars — since you’ll be taking the supplement regularly, it should be as natural as possible.

If you’re shopping for liquid collagen, look for one with little to no sugar, as this will help keep the calories and carbohydrate content low.

Hydrolyzed Collagen or Collagen Peptides

The terms hydrolyzed collagen and collagen peptides mean the same thing and refer to collagen that’s broken down into smaller particles to make them easier for the body to absorb. There isn’t any harm in taking non-hydrolyzed collagen, but hydrolyzed collagen can provide a more potent dose, and your body may be able to utilize it better.

Powder vs. Pills vs. Liquid

Collagen is available in powder, capsule, or liquid form. Powdered collagen is the most common, but it can be inconvenient because you have to measure it if you want precise doses. Plus, it’s messier to travel with. Collagen capsules and liquid collagen are more convenient because you don’t have to measure anything and can easily take them while on the go. However, they can also be more expensive. Which form of collagen you buy will depend on your budget and lifestyle.

Third-Party Testing

If you take a low-quality collagen supplement, there’s a chance you might consume ineffective doses of collagen or that the product will be contaminated with toxins. They may also contain substances on the World Anti-Doping Agency’s banned list.

Looking for a third-party tested collagen supplement can help give you peace of mind that it contains effective doses of collagen and only includes the ingredients listed on the label.

Examples of third-party verification seals to look for include NSF Certified for Sport, Informed Choice, and Informed Sport.

What Is the Best Way to Take Collagen?

Collagen is a versatile supplement, and there are many ways you can take it. I like to blend mine into my post-workout protein shake on my workout days and add it to my morning coffee or mix it into my afternoon snack of Greek yogurt and fruit on my rest days. I’ve also had success mixing it with oatmeal and know people who add it to soups or sauces.

Most adults can safely take 2.5 to 15 grams of collagen per day. The recommended serving size each brand provides usually falls within this range, but some are higher. Vital Proteins, for example, recommends a daily dose of 20 grams of its powder. It’s best to follow the guidelines provided by whichever brand of collagen you buy if you’re not sure how much to take. It’s also worth speaking with a physician or registered dietitian to find the optimal dose for you.

The best time to take a collagen supplement depends on the individual. For example, as you saw above, I take mine at different times every day, depending on my workout schedule and what I want to mix it with. But if taking it at the exact same time every day helps you develop a consistent routine, you may want to choose one particular time and stick with that.

Final Thoughts

Taking care of our skin, bones, and joints is essential for helping us look our best and maintain mobility, especially as we get older and our bodies produce less collagen. Taking one or two scoops of collagen peptides powder every day can help the body replenish its collagen levels and prevent joint pain, weak bones, thinning hair, and signs of skin aging.

Whether you’re looking for flavored or unflavored collagen or prefer powder or pills, the list above has several products that can suit a wide range of needs. There are also pre-mixed liquid options that are great for travel or on-the-go lifestyles. It doesn’t matter which form you use or when you take it as long as you’re consistent — you’ll see much better results if you take it daily than if you only take it once every couple of weeks.

FAQs

Research

1. Zhang H, Liu S, Li L, Liu S, Liu S, Mi J, Tian G. The impact of grape seed extract treatment on blood pressure changes: A meta-analysis of 16 randomized controlled trials. Medicine (Baltimore). 2016 Aug;95(33):e4247. doi: 10.1097/MD.0000000000004247. PMID: 27537554; PMCID: PMC5370781.
2. Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019 May 15;11(5):1079. doi: 10.3390/nu11051079. PMID: 31096622; PMCID: PMC6566836.
3. Strnad P, Usachov V, Debes C, Gräter F, Parry DA, Omary MB. Unique amino acid signatures that are evolutionarily conserved distinguish simple-type, epidermal and hair keratins. J Cell Sci. 2011 Dec 15;124(Pt 24):4221-32. doi: 10.1242/jcs.089516. Epub 2012 Jan 3. PMID: 22215855; PMCID: PMC3258107
4. Rattanawiwatpong P, Wanitphakdeedecha R, Bumrungpert A, Maiprasert M. Anti-aging and brightening effects of a topical treatment containing vitamin C, vitamin E, and raspberry leaf cell culture extract: A split-face, randomized controlled trial. J Cosmet Dermatol. 2020 Mar;19(3):671-676. doi: 10.1111/jocd.13305. Epub 2020 Jan 24. PMID: 31975502; PMCID: PMC7027822.
5. Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9-16. PMID: 30681787.
6. Hwang SB, Park HJ, Lee BH. Hair-Growth-Promoting Effects of the Fish Collagen Peptide in Human Dermal Papilla Cells and C57BL/6 Mice Modulating Wnt/β-Catenin and BMP Signaling Pathways. Int J Mol Sci. 2022 Oct 7;23(19):11904. doi: 10.3390/ijms231911904. PMID: 36233206; PMCID: PMC9569759.
7. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017 Dec;16(4):520-526. doi: 10.1111/jocd.12393. Epub 2017 Aug 8. PMID: 28786550.
8. Kviatkovsky SA, Hickner RC, Ormsbee MJ. Collagen peptide supplementation for pain and function: is it effective? Curr Opin Clin Nutr Metab Care. 2022 Nov 1;25(6):401-406. doi: 10.1097/MCO.0000000000000870. Epub 2022 Aug 31. PMID: 36044324.
9. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018 Jan 16;10(1):97. doi: 10.3390/nu10010097. PMID: 29337906; PMCID: PMC5793325.
10. Mathew-Steiner SS, Roy S, Sen CK. Collagen in Wound Healing. Bioengineering (Basel). 2021 May 11;8(5):63. doi: 10.3390/bioengineering8050063. PMID: 34064689; PMCID: PMC8151502.
11. Bagheri Miyab K, Alipoor E, Vaghardoost R, Saberi Isfeedvajani M, Yaseri M, Djafarian K, Hosseinzadeh-Attar MJ. The effect of a hydrolyzed collagen-based supplement on wound healing in patients with burn: A randomized double-blind pilot clinical trial. Burns. 2020 Feb;46(1):156-163. doi: 10.1016/j.burns.2019.02.015. Epub 2019 Dec 16. PMID: 31859087.
12. Tang KL, Caffrey NP, Nóbrega DB, Cork SC, Ronksley PE, Barkema HW, Polachek AJ, Ganshorn H, Sharma N, Kellner JD, Ghali WA. Restricting the use of antibiotics in food-producing animals and its associations with antibiotic resistance in food-producing animals and human beings: a systematic review and meta-analysis. Lancet Planet Health. 2017 Nov;1(8):e316-e327. doi: 10.1016/S2542-5196(17)30141-9. Erratum in: Lancet Planet Health. 2017 Dec;1(9):e359. PMID: 29387833; PMCID: PMC5785333.

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This coming November in Orlando, FL, Derek Lunsford will chase ultimate greatness in the sport of bodybuilding. After finishing at the 2022 Mr. Olympia runner-up, the superstar athlete will plan to unseat defending champion Hadi Choopan from his throne at the 2023 edition of the bodybuilding mega-contest. With several months still to go before the next Olympia, Lunsford offered a thoughtful update on his training progress and some of his own personal adversity.

On June 13, 2023, Lunsford appeared on the Hany Rambod podcast to discuss where how his 2023 Olympia preparation is going. The athlete also offered some clarity on his battles with anxiety, especially in stepping on stage as an elite competitor. Notably, Rambod is Lunsford’s coach.

Being Lunsford’s coach, Rambod is intimately familiar with Lunsford’s approach to training and nutrition. He explained that Lunsford usually tries to slow down the meat of his preparation around three months before the Olympia. However, Lunsford’s jam-packed schedule can sometimes make such a goal difficult.

If it holds, that planned timeline will coincide with around early August 2023.

“Usually about 10 or 12 weeks out we [Lunsford and Rambod] try to shut it down,” Rambod said. “So, we’re far enough out, we have plenty of time. But I think what he’s [Lunsford] alluding to is the fact that he’s been so busy, when you’re out constantly, even in the off-season, it’s hard to even get all the meals in because you’re traveling … to get all of the really good, high-level workouts in because you’re using gyms that you’re probably not accustomed to.”

While he apparently feels good at the moment, Lunsford would jump into the conversation to clarify that he’ll really appreciate training in environments he’s familiar with again.

“Things are good right now, training is good,” Lunsford started. “I’ve made solid improvements since the [2022] Olympia. But I really want to get into my own routine at home, my own gym, and be able to just crank up the training over these next couple of months, for sure.”

Lunsford could be a prime example that even when professional athletes are on top of the theoretical world, they’re not immune to the same struggles as an Average Joe or Jill. As he charges headlong toward his first hopeful Olympia title later this fall, Lunsford maintained he first had to fight off a heavy bit of anxiety and depression.

From an athlete that some might see as “indestructible,” so to speak, the honesty appeared illuminating.

Lunsford’s noble battle remains ongoing.

“There was a point in my life where I was in such a dark place, man.” Lunsford explained. “So depressed that it was to the point that I literally didn’t even want to be here anymore … I thought it was the placings at the time but it was really just how I viewed myself. I just kind of started realizing, ‘Oh, man, I’m not the person that I truly want to be.’ I want to be one person, I say I’m one person, but I’m acting in a different way. I don’t like it. And I want to truly live my life better.” 

Featured image: @dereklunsford_ on Instagram

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When most people think of a gym, they usually picture a room filled with heavy barbells, a range of dumbbells, and maybe a variety of machines. But, one iron jewel has been dug out of the past and has become increasingly popular over the last 20 years — the kettlebell.

This simple-looking “cannonball with a handle,” often made of cast iron, is a versatile and convenient training tool. It can be easily transported or stored in the corner of your home, and it can be the centerpiece for brutally effective workouts virtually anywhere, for any goal.

Because its center of gravity is away from the handle, this piece of equipment allows for unique exercises (such as kettlebell swings) and unconventional workouts that can’t always be replicated with dumbbells. Sure, you can execute some of the same exercises, but the cardiovascular work will be greater with a kettlebell, as the off-balanced design recruits more muscle mass. Kettlebell training can also help to improve balance, coordination, and core bracing.

Here are some of the best kettlebell workouts for all levels of lifters and a wide range of goals, be it size and strength, conditioning and endurance, or even fat loss.

Best Kettlebell Workouts

• For Muscle Mass
• For Fat Loss
• For Conditioning
• For Beginners

Benefits of Kettlebell training

Kettlebells appear to serve the same general purpose as dumbbells. They allow you to train for nearly anything, at any time, and anywhere. (1) But, with the center mass being different, a kettlebell is naturally less stable which provides a different training stimulus. Kettlebells will be slightly less efficient for building raw size because isolating muscles can be difficult due to the added stability challenge, but they are highly effective for building muscular balance and coordination. (2)

As such, kettlebells can provide more “functional” workouts and are particularly useful for athletes. Some kettlebell exercises, like the Turkish get-up, take advantage of this total-body benefit to further improve athletic qualities and conditioning. Because more overall muscle is recruited to stabilize the kettlebell, kettlebell training will also increase the demands on your cardiovascular system, making it a great choice for conditioning. (3)

The off-centered weight and distinctive handle shape allow for unique exercises requiring a swinging or arc motion. This provides even more choice in exercise selection and greater training possibilities. Kettlebells can also be used to perform the same exercises you’d otherwise do with dumbbells.

Best Kettlebell Workouts for Muscle Mass

If your priority is building muscle mass, the kettlebell can be an amazing tool. (4) Focus on the most stable exercises, allowing you to use the heaviest weight to provide the best stimulus for muscle growth. A workout should start with big basic, compound (multi-joint) exercises that recruits the most muscle mass when you’re fresh, so that you can use the most weight while focusing on good form.

Then, you can follow with isolation, single-joint exercise to target a specific muscle or improve your mind-muscle connection. These exercises stimulate less overall muscle mass, but are very useful to focus on a single body part.

To progress, stay in the desired repetition range, performing “hard” sets. Improve over time, either by increasing the number of repetitions or, if available, the weight of the kettlebell. Start relatively light when you first try an exercise — allow time for your nervous system and body to master the technique required. Do not progress too heavy, too fast. Remember that muscle building is a marathon, not a sprint.

Upper Body Kettlebell Muscle-Builder

There are several ways to organize a workout or program, so we’ll detail several routines that you can use depending upon your preferences and schedule. The first one is a workout focusing on the muscles of the upper body and utilizes supersets to hit the muscles with a higher intensity in less time.

Single-Arm Kettlebell Row

• How to Do It: Hinge forward at your hips to assume a bent-over position. Put one hand on a flat bench or a wall to increase total-body stability. Grab the handle of a kettlebell with the other hand, brace your core, and pull your elbow past your hip. Don’t allow your elbows to flare out to the sides. Lower with control to a full stretch.
• Sets and Reps: 4 x 8-12 per arm
• Rest time: No rest between arms. No rest before moving to the next exercise.

Kettlebell Bench Press

• How to Do It: Grab a pair of kettlebells and lie down on a flat bench. Squeeze the handles hard and have the ball of the kettlebell resting on your outer forearm. Begin with your hands near the sides of your chest and your palms facing each other. Retract your shoulder blades and press the weight up while exhaling. As you press up, rotate your palms to face forward. Keep your elbows at a roughly 45-degree angle. Lower with control.
• Sets and Reps: 4 x 6-10
• Rest time: Rest two to three minutes before repeating the previous exercise.

Kettlebell High Pull

• How to Do It: Stand tall while holding a relatively heavy kettlebell in each hand at your side. Brace your core and squeeze your lats, then hinge forward by bending at your hips and knees. When your hands are around knee-level, use your hips as a hinge to thrust the kettlebell upward with as much force as you can. Keep the weights close to your body and pull them toward your chest while squeezing your upper back muscles briefly at the top.
• Sets and Reps: 3 x 6-10
• Rest time: No rest before moving to the next exercise.

Kettlebell Press

• How to Do It: Stand with a pair of kettlebells in the front rack position  — holding each kettlebell with your palm facing your chest, elbow tucked under your forearm, wrist straight, and your shoulder pulled down. Brace your core and press the weight up until your arm is fully extended overhead, then lower with control to the starting position.
• Sets and Reps: 3 x 8-12
• Rest time: Rest two to three minutes before repeating the previous exercise.

Kettlebell Lateral Raise

• How to Do It: Stand tall with a pair of kettlebells in your hands by your side. Keep a slight bend in your elbows and raise your arms out your sides until they’re almost parallel to the ground. In the top position, the bottom of the kettlebells should be facing the floor. Be sure to “lead with your elbows” — they should always be slightly higher than your wrists. Think about lifting out, not up, to enhance deltoid stimulus and decrease trapezius activation.
• Sets and Reps: 3 x 10-15
• Rest time: No rest before moving to the next exercise.

Horn Curl

• How to Do It: Stand up straight while holding one kettlebell with both hands, gripping the sides of the handle. Curl the weight by bending at your elbows without moving your upper arms. Make sure your elbows stay in place, by your sides, to really focus on your biceps. Lower to a full stretch.
• Sets and Reps: 3 x 10-15
• Rest time: No rest before moving to the next exercise.

Kettlebell Triceps Extension

• How to Do It: Stand while holding one kettlebell by the sides with both hands. Raise it over your head and fully extend your arms. Without moving anything but your hands and forearms, bend your elbows to slowly lower the weight behind your head. When your arms are fully bent in a comfortable stretch, reverse the movement. Try not to flare your elbows too much — keep your elbows aimed forward.
• Sets and Reps: 3 x 10-15
• Rest time: Rest one to two minutes before repeating the first exercise in the series.

Kettlebell Leg Day

This lower body workout will combine bilateral (two-leg) and unilateral (single-leg) exercises to increase muscle mass while making sure both sides are trained symmetrically. This can also help improve balance and coordination.

The session starts with an explosive movement to really warm-up your knees and activate your nervous system to perform even better later in the workout.

Kettlebell Swing

• How to Do It: Take a shoulder-width or wider stance in front of a kettlebell set on the ground. Hinge forward, making sure to keep your back flat. Grab the kettlebell handle with both hands and pull it backwards until your hands are between your inner thighs. Thrust your hips forward explosively to swing the weight up until it reaches chest- or eye-level. Keep your arms straight. Let the weight go back down between your thighs, without rounding your back. Cycle the movement rhythmically for the desired amount of repetitions.
• Sets and Reps: 5 x 6-10
• Rest time: Rest one minute between sets.

Goblet Squat

• How to Do It: Stand with a kettlebell in the “goblet squat” position — holding the horns (sides of the handle) with the weight resting snugly against your chest. With a roughly shoulder-width stance, squat down as low as your mobility allows. Keep the kettlebell glued to your chest and avoid letting your upper back round forward. Return to an upright position.
• Sets and Reps: 4 x 8-12
• Rest time: Rest two minutes between sets.

Sumo Kettlebell Romanian Deadlift

• How to Do It: Stand with a relatively heavy kettlebell in both hands and widen your stance past shoulder-width. Brace your core and pack your shoulders down. Hinge forward by bending at your hips, barely bending your knees — your legs should almost stay straight. Go as low as possible without rounding your back. Try to feel a deep stretch in your hamstrings. From the bottom position, thrust your hips forward to raise your torso back to the standing position. Squeeze your glutes at the top before repeating repetitions.
• Sets and Reps: 4 x 8-12
• Rest time: Rest two to three minutes between sets.

Front Rack Kettlebell Reverse Lunge

• How to Do It: Hold a pair of kettlebells in the front rack position and stand tall. Take a deep breath and brace your core, then step backward with one leg into a lunge position. Only the toes of your rear leg should be on the floor. Bend your front knee until your rear knee grazes the floor. Stand up by squeezing your glutes and pushing through your front heel. Maintain most of your weight on the front leg during the exercise. Perform all repetitions on one leg before switching sides.
• Sets and Reps: 3 x 10-15 per leg
• Rest time: No rest between legs. Rest two minutes between sets.

Calf Raise

• How to Do It: Stand with your toes on a step or a sturdy item higher than floor level (to allow your heels to drop below your toes). Hold a kettlebell in one hand and hold a stable rack, bench, or wall with the other hand for balance. Let your heels sink down as low as you can with control and pause for a second in the stretched position. Push through the balls of your feet to raise your heels as high as possible and pause for a second in the top position.
• Sets and Reps: 3 x 10-15
• Rest time: Rest one to two minutes between sets.

Fat-Burning Kettlebell Workout

The kettlebell can be a fantastic and efficient tool to shed as much body fat as possible. The compact weight allows you to quickly mobilize a lot of muscle mass and expend lots of energy. For fat loss training to be as effective as possible, you need to use “cyclic” exercises or movements that you can perform for a relatively longer duration, to sustain the energy expenditure.

As such, aim for each bout of effort to last for a significant amount of time. Don’t use too much weight or get too crazy on the pacing — the effort should not be “too hard” because you need it to be sustainable. With this workout, combined with a fat-loss focused diet, you should be able to shed fat while also improving your base cardio and endurance, as you’ll be working in the aerobic zone of cardiovascular conditioning.

This specific workout is a type of EMOM training — every minute on the minute — which implies that you need to set a timer and begin each exercise at the corresponding start of each minute, for a specific number of rounds. If your cardiovascular abilities are limited, start with four rounds of this circuit. Work your way up to six to eight rounds for maximal fat loss. Exercises will be performed “for time” instead of for specific repetitions.

Alternating Kettlebell Swing

• How to Do It: Stand in front of a kettlebell with a wide stance. Hinge forward while keeping a flat back. Grab the kettlebell with one hand and pull it back until your hand is between your inner thighs. Thrust your hips forward explosively to swing the weight up until chest- to eye-level. When the weight reaches its maximum height, quickly and carefully grab it mid-air with your other arm. Let the weight go back down between your thighs, keeping your back stiff and neutral. Repeat hands with each repetition. If the coordination or alternating hands is too challenging, perform basic kettlebell swings.
• Sets and Reps: Four to eight rounds, one total minute of controlled reps.
• Rest time: No rest before moving to the next exercise.

Front Rack Carry

• How to Do It: Stand straight with a pair of kettlebells in the front rack position. Flex your abs, look forward, and start walking with cautious, controlled steps. Brace your core and limit the movement at your hips during the walk. Control the kettlebells and avoid letting the weights bounce as you move. If you don’t have room to walk non-stop, perform a kettlebell march instead: With weights in the front rack position, lift one leg up until your thigh is at a 90-degree angle with the floor, then lower it with control. Switch legs and repeat back and forth.
• Sets and Reps: Four to eight rounds, one total minute of continuous walking.
• Rest time: No rest before moving to the next exercise.

Alternating Kettlebell Snatch

• How to Do It: Stand in front of a kettlebell with a wide stance. Hinge forward with a flat back. Grab the kettlebell with one hand and pull it back until your hand is between your inner thighs. Thrust your hips forward explosively to swing the weight up as high as possible, keeping it close to your body. In one motion, straighten your arm over your head and carefully “catch” the weight by dipping your legs as the kettlebell turns onto the back of your forearm. Lower the weight like a shoulder press, then to your side, keeping it close to your body. Switch hands when the bell is in the bottom position. Hinge to repeat the motion. Alternate hands with each repetition
• Sets and Reps: Four to eight rounds, one total minute of controlled reps.
• Rest time: No rest before moving to the next exercise.

Kettlebell Sit-up and Press

• How to Do It: Hold a kettlebell with both hands while sitting on the floor with your legs straight out. Press the kettlebell over your head, then lower it back to your chest. Keep your heels on the floor and your legs wide. Slowly lower your upper body to the ground until you’re lying down. Flex your abs and dig your heels into the ground to perform a sit-up to return to the seated position.
• Sets and Reps: Four to eight rounds, one total minute of controlled reps.
• Rest time: No rest before moving to the next exercise.

Kettlebell Bob and Weave

• How to Do It: Stand with a kettlebell in the goblet position. Take one foot to the step and descend into a half-squat. Perform a “weaving” or ducking motion with the weight — imagine getting out of the way of a dodgeball coming toward your face. Bend at the waist and keep your torso neutral, don’t round your spine forward. Bring in your other foot and stand up. Then repeat to the opposite side.

• Sets and Reps: Four to eight rounds, one minute of bobbing and weaving.
• Rest time: No rest before starting the circuit over.

Iron-Clad Kettlebell Conditioning

If you want to become a lean, mean, non-stop machine and crank up your cardiovascular and endurance capacities, then these workouts are for you. Kettlebells allow you to work on different aspects of conditioning by providing either steady paced, sustainable exercises or high intensity, lactic-acid inducing burnout sessions.

If you’re a bit rusty, cardio-wise, then the fat loss workout will double as an effective base-building plan. When you feel capable of tackling a more challenging routine, you can replace it with one of these or combine them into your weekly program if you’re hungry for faster cardio gains.

Kettlebell Aerobic Power

Here we want to use a variety of exercises for intense bursts of work and incomplete rest — a form of high intensity interval training or HIIT. This stimulates higher oxygen utilization and addresses aerobic abilities of your muscles. Be sure to use a relatively high intensity to really stimulate the aerobic power, which is the functional capacity of the cardiorespiratory system. So make these periods of work count.

You do want the effort to remain sustainable and aerobic, hence the 1:1 work:rest ratio and the inclusion of exercises that you can perform for long duration sets. Perform 30 seconds of work with 30 seconds of rest on each exercise and repeat the circuit a total of four times to create one “block.” Rest two to three minutes between each block and perform two to three blocks per workout.

 Kettlebell Clean and Press

• How to Do It: Stand while holding a pair of kettlebells. Swing the weights backward underneath you while hinging forward and keeping a flat back. Maintain a neutral spine and stand up explosively to drive the kettlebells up. Keep the weights close to your body and bring them to the rack position. Pause briefly to stabilize yourself and brace your core. Press both weights overhead to lockout. Carefully lower them to shoulder-level, then lower the weights to your sides. Repeat the entire sequence for each additional repetition. 
• Sets and Reps: 30 seconds of work.
• Rest time: Rest 30 seconds before moving to the next exercise. 

Kettlebell Burpee

• How to Do It: Stand up holding a pair of kettlebells at your sides. Perform a kettlebell deadlift to place the weights on the floor — slightly bend your legs and drive your hips back without rounding your spine. Keep your hands on the weights, driving the kettlebells into the floor, and carefully “jump” your legs back to land in a push-up position with your arms straight. Perform a full push-up, lowering your body as far as your mobility allows before pressing to lockout. “Jump” your feet toward the weight and stand up by deadlifting the kettlebells while keeping a flat back. Repeat the entire sequence for each repetition.

• Sets and Reps: 30 seconds of work.
• Rest time: Rest 30 seconds before moving to the next exercise.

Kettlebell Swing

• How to Do It: Take a shoulder-width or wider stance in front of a kettlebell set on the ground. Hinge forward, making sure to keep your back flat. Grab the kettlebell handle with both hands and pull it backwards until your hands are between your inner thighs. Thrust your hips forward explosively to swing the weight up until it reaches chest- or eye-level. Keep your arms straight. Let the weight go back down between your thighs, without rounding your back. Cycle the movement rhythmically for the desired amount of repetitions.
• Sets and Reps: 30 seconds of work.
• Rest time: Rest 30 seconds before repeating the first exercise.

Kettlebell Anaerobic Development

When the intensity is really high, your body will tap into the anaerobic system and use the phosphagen and glycolytic pathway to produce as much energy as possible. This type of training still uses the aerobic pathway for recovery and it will improve your aerobic base, but it primarily focuses on making you more resilient to intense, shorter bouts of exercise and lactic acid accumulation. 

This approach is particularly useful for powerlifters, CrossFitters, and strongmen/strongwomen, as it can help you to sustain very hard work lasting in the 90 to 120-second range while improving glucose storage and utilization. You can use a wide variety of intense exercises, and kettlebells are perfectly fitted for such workouts. For this workout, you want to be pushing yourself hard — aim for 90% of your maximum output. Set a timer to start every four minutes and begin the exercises when it rings. Repeat the entire circuit five or six times.

Thruster

• How to Do It: Hold a pair of kettlebells in the front rack position while standing. Brace your core and squat down until your upper thighs just break parallel. Stand back and use the momentum of your legs to assist you into a smooth transition into an overhead press. Lockout the weights overhead and stabilize your entire body. Lower the kettlebells to the front rack position and repeat.

• Sets and Reps: 5-6 x 12
• Rest time: No rest before moving to the next exercise.

Double Kettlebell Snatch

• How to Do It: Stand in front of a pair of kettlebells with a relatively wide stance. Hinge forward, making sure to keep a flat back. Grab the kettlebells and pull them back until your hands are between your inner thighs. Drive your hips forward explosively to bring the weights up, keeping them close to your body as they continue upward. In one motion, straighten your arm over your head and carefully “catch” the weight by dipping your legs as the kettlebells turn onto the back of your forearms. Lower the weights while keeping them close to you, and swing them back past your legs to flow into the next repetition.
• Sets and Reps: 5-6 x 12
• Rest time: No rest before moving to the next exercise.

 Kettlebell Burpee

• How to Do It: Stand up holding a pair of kettlebells at your sides. Perform a kettlebell deadlift to place the weights on the floor — slightly bend your legs and drive your hips back without rounding your spine. Keep your hands on the weights, driving the kettlebells into the floor, and carefully “jump” your legs back to land in a push-up position with your arms straight. Perform a full push-up, lowering your body as far as your mobility allows before pressing to lockout. “Jump” your feet toward the weight and stand up by deadlifting the kettlebells while keeping a flat back. Repeat the entire sequence for each repetition.
• Sets and Reps: 5-6 x 12
• Rest time: Rest the remaining of the four minutes before starting the circuit again.

Kettlebell Workout for Beginners

If you’re new to kettlebell training, here’s a workout to ease you into the flow of using an unfamiliar piece of equipment. This basic full-body workout alternates kettlebell staples and more traditional exercises in a circuit to build complete size and strength as well as familiarity with the unique ‘bell. It’s also a great fit for any newer lifter that wants to improve their fitness.

Kettlebell Swing

• How to Do It: Take a shoulder-width or wider stance in front of a kettlebell set on the ground. Hinge forward, making sure to keep your back flat. Grab the kettlebell handle with both hands and pull it backwards until your hands are between your inner thighs. Thrust your hips forward explosively to swing the weight up until it reaches chest- or eye-level. Keep your arms straight. Let the weight go back down between your thighs, without rounding your back. Cycle the movement rhythmically for the desired amount of repetitions.
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before moving to the next exercise.

Goblet Squat

• How to Do It: Stand with a kettlebell in the “goblet squat” position — holding the horns (sides of the handle) with the weight resting snugly against your chest. With a roughly shoulder-width stance, squat down as low as your mobility allows. Keep the kettlebell glued to your chest and avoid letting your upper back round forward. Return to an upright position.
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before repeating the previous exercise.

Kettlebell Clean and Press

• How to Do It: Stand while holding a pair of kettlebells. Swing the weights backward underneath you while hinging forward and keeping a flat back. Maintain a neutral spine and stand up explosively to drive the kettlebells up. Keep the weights close to your body and bring them to the rack position. Pause briefly to stabilize yourself and brace your core. Press both weights overhead to lockout. Carefully lower them to shoulder-level, then lower the weights to your sides. Repeat the entire sequence for each additional repetition. 
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before moving to the next exercise.

Kettlebell Row

• How to Do It: Hold a pair of kettlebells with straight arms, brace your core, and hinge forward at your hips to assume a bent-over position. Pull your elbows toward past your hips. Don’t allow your elbows to flare out to the sides. Lower with control to a full stretch.
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before repeating the previous exercise.

Turkish Get-Up

• How to Do It: Lie flat on the floor with a kettlebell in one hand near your chest. Press it to lockout and keep your arm straight. Bend your leg on the same side and plant your foot flat on the floor. Raise your torso to sit up, using your opposite hand to brace on the floor — keep your arm locked with the weight overhead. Push through your heels and squeeze your glutes to raise your hips. Sweep your straight leg backward to assume a lunge position. Stand up. Keep your eyes on the weight overhead during the entire movement. Pause briefly in the standing position before reversing the entire sequence.

• Sets and Reps: 3 x 5-8 per arm.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Kettlebell Curl

• How to Do It: Stand with a kettlebell in each hand it. Flex your biceps to curl the weight up — keep a neutral or slightly bent wrist, don’t extend your wrist back. Keep your elbows near your sides. Lower to a full stretch.
• Sets and Reps: 3 x 10-15
• Rest time: No rest before moving to the next exercise.

Kettlebell Triceps Extension

• How to Do It: Stand while holding one kettlebell by the sides with both hands. Raise it over your head and fully extend your arms. Without moving anything but your hands and forearms, bend your elbows to slowly lower the weight behind your head. When your arms are fully bent in a comfortable stretch, reverse the movement. Try not to flare your elbows too much — keep your elbows aimed forward.
• Sets and Reps: 3 x 10-15
• Rest time: Rest one to two minutes before repeating the first exercise.

How to Warm-up For Kettlebell Workouts

Just because you’re using a “simple” piece of equipment doesn’t mean you can skip the warm-up. With any workout, a warm-up will prime and activate your body to perform better and minimize the risk of injuries. Your best course of action would be to start with a light cardiovascular activity for five minutes like jumping rope or cycling, then hop into this circuit of exercises.

• Figure Eight: Grab a kettlebell in one hand, take a wider than shoulder-width stance, and squat halfway down. Pass the kettlebell between your legs from one hand to the next, forming a “figure eight” pattern — around the inside and outside of one leg, then back between your legs, and to the other side. Keep doing this until you perform 10 “eights,” then stand up.
• Kettlebell Halo: Begin holding the kettlebell by the horns in front of your face. Lift one elbow to maneuver the kettlebell around your head in a tight circle. Bring it around the back of your head and in front of your face. Repeat in the opposite direction. Do 10 reps per side.
• Alternating Kettlebell Swing: Stand in front of the kettlebell with a wide stance. Hinge forward while keeping a flat back. Grab the kettlebell with one hand and pull it back until your hand is between your inner thighs. Thrust your hips forward explosively to swing the weight up until chest- to eye-level. When the weight reaches its maximum height, quickly and carefully grab it mid-air with your other arm. Let the weight go back down between your thighs, keeping your back stiff and neutral. Repeat hands with each repetition. If the coordination or alternating hands is too challenging, perform basic kettlebell swings. Perform 20 to 30 reps.
• Kettlebell Windmill: Press the kettlebell overhead and take a very wide stance. Slightly angle both feet toward the side supporting the weight. Keep your arms and legs straight as you “hinge” and bend in the direction opposite to the weight you’re holding. Keep you arm locked straight and aimed at the ceiling, and descend as far as your mobility allows.  Steadily stand back up and pause briefly. Repeat for ten reps before switching to the other side.

Swing Your Way to Fitness

Kettlebells are getting more and more popular for a reason. Practical, versatile, and functional, this lifting equipment can help you reach your goals of muscle size, strength, conditioning, or fat loss. Use these tailored workouts to master the flow of kettlebells and add this incredible, time-tested tool to your fitness kit.

References

1. Manocchia, Pasquale1; Spierer, David K.2; Lufkin, Adrienne K. S.1; Minichiello, Jacqueline1; Castro, Jessica1. Transference of Kettlebell Training to Strength, Power, and Endurance. Journal of Strength and Conditioning Research 27(2):p 477-484, February 2013. | DOI: 10.1519/JSC.0b013e31825770fe
2. Jay, Kenneth1; Jakobsen, Markus D.1; Sundstrup, Emil1; Skotte, Jørgen H.1; Jørgensen, Marie B.1; Andersen, Christoffer H.1; Pedersen, Mogens T.2; Andersen, Lars L.1. Effects of Kettlebell Training on Postural Coordination and Jump Performance: A Randomized Controlled Trial. Journal of Strength and Conditioning Research 27(5):p 1202-1209, May 2013. | DOI: 10.1519/JSC.0b013e318267a1aa
3. Hulsey, Caleb R.1; Soto, David T.1; Koch, Alexander J.2; Mayhew, Jerry L.1,3. Comparison of Kettlebell Swings and Treadmill Running at Equivalent Rating of Perceived Exertion Values. Journal of Strength and Conditioning Research 26(5):p 1203-1207, May 2012. | DOI: 10.1519/JSC.0b013e3182510629
4. Lake, Jason P.; Lauder, Mike A.. Kettlebell Swing Training Improves Maximal and Explosive Strength. Journal of Strength and Conditioning Research 26(8):p 2228-2233, August 2012. | DOI: 10.1519/JSC.0b013e31825c2c9b

Featured Image: Miljan Zivkovic / Shutterstock

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For most of his sanctioned strength career, powerlifter Timothy Monigatti has mostly shined in his native New Zealand context. However, on occasion, Monigatti steps out of “The Shire” and shows the world what he brings to the table with a barbell in his hands. His appearance in the 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships was no different.

During the global tentpole contest in Valletta, Malta, on June 11-18, 2023, Monigatti scored a 283.5-kilogram (625-pound) raw squat. His achievement is a raw World Record in the 74-kilogram weight class. The lift helped the athlete finish as the runner-up in his division to the eventual champion Carl Johansson of Sweden. Monigatti wore a lifting belt and knee sleeves to help him score his World Record.

Monigatti, who is just 26, can boast various New Zealand National titles over the course of his career that began in September 2015. It’s where he’s spent the majority of his competition time by far. That said, the athlete has relatively shined whenever he’s left the islands in the Pacific Ocean, particularly in the annual IPF Worlds.

According to his personal page on Open Powerlifting, Monigatti has now competed in the IPF Worlds on four occasions. As a Juniors competitor in the 74 and 83-kilogram divisions, he finished in third and second place, respectively, from 2018 to 2019. He would return to the IPF stage as an Open 83-kilogram athlete in 2022, taking home a top-five result. From this respect, Monigatti’s runner-up performance as an Open competitor at the 2023 iteration might be his best international showing yet.

Here’s an overview of Monigatti’s top stats from the 2023 IPF Worlds:

Timothy Monigatti (74KG) | 2023 IPF Worlds Top Stats

• Squat — 283.5 kilograms (625 pounds) | IPF World Record
• Bench Press — 170 kilograms (374.8 pounds)
• Deadlift — 324.5 kilograms (715.4 pounds)
• Total — 778 kilograms (1,715.2 pounds) 

Note: The athlete appears to have sometimes alternated between the 74 and 83-kilogram classes throughout his career. The 2023 IPF Worlds were Monigatti’s second consecutive appearance in the 74-kilogram division after competing in the 83-kilogram category for the better part of the last three years, dating back to July 2020.

The 2023 IPF Worlds appear to be acting as a coming-out party of sorts for some of the elite athletes on hand. Though, Monigatti had long been established as a force to be reckoned with before this contest. He might just have shown the rest of the world he’ll be someone to really monitor in the coming years.

Featured image: @theipf on Instagram

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When you follow a keto diet, the number one rule is that you must keep your daily carbohydrate intake low—below 50 grams per day. In practice, that means minimizing or eliminating grain-based foods and foods with added sugar. Your typical bread, bagels, pastries, breakfast cereal, pancakes, waffles, biscuits, and muffins are all off the table (no pun intended).

At first blush, then, it might seem like there is nothing left to eat in the morning. Au contraire! In fact, breakfast is one of the easiest meals to eat when you’re keto. Eggs, veggies, meat, and cheese are all totally keto-friendly options that you can combine into a variety of delectable breakfast dishes. Berries and plain, full-fat yogurt also fit the bill. You can even use low-carb flour and sugar substitutes to reinvent some of those old favorites if you’re so inclined.

A low-carb breakfast with plenty of healthy, satiating protein and fat is how you start your day off on the right foot. Here are 15 keto breakfast recipes to get you going!

15 Keto Breakfast Recipes

These recipes all feature eggs, one of the quintessential Primal and keto breakfast foods. For egg-free (or not-egg-centric) options, scroll down.

1. Mark’s Big-ass Omelet

One of Mark’s top three meals of all time (along with Big-ass Salads and a good steak). This recipe is infinitely customizable with your choice of meat, vegetables, and cheese.

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2. Keto Egg Bake

This breakfast casserole is great for making ahead. It’s like a baked omelet!

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3. Pork Debris

Don’t be turned off by the name. You’ll fall in love with this uber-easy dish featuring crispy leftover shredded pork topped with a fried egg.

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4. Keto Egg Wraps

Skip the tortillas. These collard green wraps make for the perfect keto-friendly portable breakfast.

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5. Sous Vide Egg Bites

Did you know your favorite coffee shop egg bites probably contain seed oils and other non-Primal ingredients? This copycat recipe only has the good stuff.

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6. Mini Breakfast Meatloaves

Our take on a Scotch egg.

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7. Keto Waffle Breakfast Sandwich

Think you can’t have breakfast sandwiches on keto? Think again!

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Keto Breakfast… Without Eggs!?

Sure, eggs are easy, nutritious, and affordable, but maybe you’re allergic. Or—and we didn’t believe this when we first heard it—apparently some folks don’t want to eat eggs every day? No problem. Besides last night’s leftovers, which are always a fine option, here are a couple keto breakfast ideas, no eggs required.

8. Hemp Cauliflower Oats

These are on the slightly higher end of the carb spectrum with 20 grams of carbs, but 9 grams are fiber. Hemp cauliflower oats are a great pre- or post-workout keto breakfast when you don’t mind a few extra carbs.

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9. Chia Flax Hot Pudding

Make this one keto-friendly by choosing a low-carb sweetener: stevia or Primal Kitchen Collagen Fuel.

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The following recipes do contain eggs, but they aren’t the main focus:

10. Bacon Pancakes

Enjoy these with a side of sliced avocado – yum!

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11. Keto Blueberry Muffins

You won’t believe these muffins are keto when you taste them, but each one contains only 7 grams of carbs (4 grams net)!

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12. Cheesy Keto Biscuits

These make a fantastic savory side for any keto breakfast or brunch, or use these as the foundation of a keto breakfast sandwich. Just add a sausage patty and cheese.

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Keto Breakfast Beverages

13. Primal Egg Coffee

Don’t knock it till you try it. Once you try adding an egg to your coffee, you’ll forget all about butter coffee—although you can always add butter, MCT oil, or coconut oil to this recipe if you’re so inclined. Swap out the sugar for stevia or monk fruit to drop the carbs even more.

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14. Primal Egg Coffee Frappe

For all you iced coffee lovers. Again, feel free to swap the small amount of honey for a lower-carb sweetener. Add collagen peptides for more protein.

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15. Bone Broth Latte

If you aren’t already drinking bone broth regularly, it’s time to get on board. Here’s how to amp up a mug of plain bone broth to deliver even more healthy fats and flavor.

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Looking for even MORE low-carb breakfast recipes? Check out the recipe archives on Mark’s Daily Apple!

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One of the core’s most important jobs is to maintain stability as forces try to act on it—to keep you stable, upright, and in a good position even as you get pushed and pulled and poked and prodded from all angles. While most people think of doing sit-ups, crunches, leg lifts, and bicycles when they want to build their core strength, one of the most effective exercises for developing a stronger core is the standard plank.

But planks get boring. And sometimes, a basic plank isn’t providing the right amount of stimulus to the right spots for your goals. That’s when you turn to plank variations that make the exercise more interesting, target different tissues, and force different adaptations.

Here are ten of the best plank variations on the standard plank.

Knee Plank

This exercise helps strengthen your core, and improves stability and posture without being quite so intense as the standard plank. It’s probably the best place for someone to start who’s never done a plank before and worries about their ability to perform one. To perform this, position your elbows directly below your shoulders and raise your body off the ground, supporting your weight on your forearms and knees. Your body should form a straight line from head to knees. Try to hold this position for as long as you can.

Muscles hit: Engages the transverse abdominis, rectus abdominis, and obliques, along with the glutes, shoulders. Because of the knee resting position, the quads are mostly taken out of it.

High Plank

This variation is essentially the top of a push-up position. It targets the core, but also engages the shoulders, chest, and quads. Start in a push-up position with your palms flat on the ground, hands shoulder-width apart, and arms straight. Your body should form a straight line from head to heels.

Muscles hit: The high plank hits all the same muscles as the standard plank with a bit more emphasis on the upper body, including the shoulders and triceps.

Side Plank

This variation targets the obliques, the muscles on the side of your torso. Begin on your side with your feet together and one forearm directly below your shoulder. Raise your hips until your body is straight from head to feet. Hold this position without letting your hips drop. Repeat on the other side.

Muscles hit: The side plank is very good at targeting the obliques.

Shoulder Tap Plank

Adding shoulder taps to a high plank can increase the intensity of the exercise and engage your upper body more actively. From a high plank position, lift one hand off the ground and tap your opposite shoulder. Keep your core engaged and try to avoid rocking your hips.

Muscles hit: The shoulder tap places some engagement on the deltoids, but most of it comes from forcing the core musculature to support the movement and lack of support from the arm.

Plank with Knee to Opposite Elbow

This plank variation not only targets your core, but also works your lower body. From a high plank position, bring one knee up towards the elbow on the opposite side. Return to the starting position and repeat with the other leg.

Muscles hit: This is a real ab shredder.

Spiderman Plank

Imagine Spiderman crawling along a skyscraper and you’ll get the feel for this variation, which can help increase hip mobility and core strength—particularly the serratus and transverse abdominis  From a high plank position, bring one knee out to the side, trying to touch your elbow. Return to the starting position and repeat on the other side.

Muscles hit: The obliques and hip flexors are hardest hit, while there’s also intense activation of the transverse abdominis and rectus abdominis (which can be difficult to train directly).

Reverse Plank

This plank variation targets the posterior chain muscles, including the glutes, hamstrings, lower back, and triceps. Sit on the floor with your legs extended in front of you. Place your palms on the floor behind you, fingers pointing towards your feet. Push through your palms and lift your hips and torso towards the ceiling.

Muscles hit: Perhaps the most unique variation, the reverse plank targets the posterior chain, including the glutes, hamstrings, lower back, and triceps, but also works the anterior deltoids and pectorals. There’s less “direct” activation of the core musculature.

Three-Point Plank

This plank variation challenges your balance and engages your core even more intensively. From a high plank position, lift one foot off the ground and hold. Keep your body steady and your hips level. Try switching to lifting one hand off the ground and hold while keeping both feet down.

You can also try the Two-Point Plank, where you alternate between lifting left elbow/right foot and right elbow/left foot.

Muscles hit: In addition to the core muscles which are hit from a unique angle and bias, the gluteus medius and minimus on the lifted leg’s side also activate to support the leg.

Plank Jacks

This is a dynamic plank variation that combines cardiovascular exercise with strength training. From a high plank position, jump your feet out wide like you’re doing a jumping jack, then back together.

If that’s too easy, try jumping out your hands as well.

Muscles hit: The transverse abdominis, rectus abdominis, and obliques are all engaged along with the glutes and hip abductors. The tibialis (shin bone) anterior also helps absorb the impact.

Plank Up-Downs

This plank variation provides a full body workout, particularly engaging the shoulders and core. Start in a high plank position. Lower one elbow to the ground, then the other, coming into a forearm plank. Then, place one hand on the ground, then the other, pushing back up into a high plank.

Muscles hit: The dynamic movement between high and forearm plank position engages the triceps, pectorals, and deltoids plus smaller stabilizer muscles of the shoulder girdle in addition to the normal core muscles targeted by planks.

I hope you enjoy some of these variations. Let me know in comment section which ones you do!

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Natalie Richards, an accomplished American powerlifter, has now set herself apart on a monumental global stage. During the 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships in Valletta, Malta, Richards recorded a top raw total of 512.5 kilograms (1,129.8 pounds). That mark is a new IPF World Record in the 57-kilogram weight class and, naturally, gave Richards the resulting victory in her international debut.

Richards’ new raw World Record total eclipses her peer Jade Jacob, who finished in second place at the 2023 IPF Worlds. Jacob’s notched the previous record of 503.5 kilograms (1,110 pounds) at the 2023 Sheffield Powerlifting Championships.

En route to her raw World Record-setting total, Richards notched a 180-kilogram (396.8-pound) back squat for an all-time raw competition personal record, a 107.5-kilogram (237-pound) bench press, and a 225-kilograms (496-pound) deadlift for another all-time raw competition PR.

Richards wore just a lifting belt for assistive equipment on her deadlift, while her squat was performed wearing a belt, knee sleeves, and wrist wraps. Her bench press was supported by wrist wraps alone.

Here’s an overview of Richards’ top stats from her performance at the 2023 IPF Worlds:

Natalie Richards (57KG) | 2023 IPF Worlds Top Stats

• Squat — 180 kilograms (396.8 pounds) | All-Time Raw Competition PR
• Bench Press — 107.5 kilograms (237 pounds) | Tied All-Time Competition PR
• Deadlift — 225 kilograms (496 pounds) | All-Time Raw Competition PR
• Total — 512.5 kilograms (1,129.8 pounds)  | IPF World Record

Richards’ electric IPF Worlds debut performance comes on the heels of a very productive recent run in sanctioned powerlifting contests. According to her personal page on Open Powerlifting, the athlete has now won each of her last four competitions, including a resounding victory at the 2023 Powerlifting America (AMP) Classic National Championship in late February 2023. To date, Richards has lost on just two of 13 occasions in a career that began in November 2019.

What’s clear is that Richards has already established a firm foothold as a dominant American powerlifter. The next frontier is reaching new heights at a global level. Richards is off to a great start with a gold medal, World Record performance in her international debut.

Featured image: @whitelightsmediauk on Instagram

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