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Considered the king of the Classic Physique division, Chris Bumstead understands exactly what it takes to become a champion. Coming off four consecutive first-place finishes at the Mr. Olympia show, the decorated bodybuilder has his sights set on taking home the title for the fifth year in a row.
Focused on fine-tuning his training and diet so he can be stage-ready for November, Bumstead gave viewers an inside glimpse at what a full day of eating looks like in a vlog posted on his YouTube channel on Oct. 1, 2023.
Six weeks out from the 2023 Mr. Olympia, Bumstead is officially in full contest prep mode. Following a phase in which he consumed nearly 4,000 calories per day, he’s cut back significantly on his overall caloric intake. Although his diet doesn’t include much variety, there’s little doubt Bumstead’s approach should pay off for the upcoming show in Orlando, FL.
Meal 1
Protein pancakes made with 150 grams (two-thirds cup) of egg whites, two whole eggs, 70 grams (three-fourths cup) of oats, 1 scoop of Sunfiber, 1 scoop of collagen protein, 1 scoop of whey protein powder supplement, and 40 grams (one-quarter cup) of pumpkin puree
Bumstead began his day by whipping up a batch of protein-packed pancakes for breakfast. His personal recipe features several sources of this critical macronutrient, including whole eggs, a scoop of collagen protein, and a scoop of whey protein powder. Plus, the uber-popular bodybuilder added pumpkin puree to the blender to help bind everything together.
After cooking up a stack, Bumstead topped his pancakes with 25 milliliters (about 1.5 tablespoons) of monk fruit-sweetened maple syrup.
Macros: 619 calories, 54 grams of carbs, 64 grams of protein, 14 grams of fat
Meal 2
200 grams (1 ⅛ cup) white rice
180 grams (6.3 ounces) white fish
Shredded lettuce
Sliced cucumbers
Dressing made with fresh lemon juice, organic honey dijon mustard, and coconut aminos
For his second meal, Bumstead went with a familiar pairing in the bodybuilding community: fish and rice. He explained that he typically eats something like this around 11:30 a.m. as a simple way to get in quality nutrients. However, with the 2023 Mr. Olympia show rapidly approaching, Bumstead’s trainer, Hany Rambod, recently made some changes to the structure of his eating plan, upping the number of meals from five to six while reducing the amount of protein from 220 grams of meat per meal to 180.
“I need it because the hungrier I get the more soon I want to eat my meals,” Bumstead explained. “My appetite is just crazy right now, and I’m not eating a lot of food that fills me up, so I’m spreading out my meals, helping build up my metabolism, and getting protein in throughout the day.”
Macros: 450 calories, 58 grams of carbs, 46 grams of protein
Bumstead’s third meal consisted of a clean source of carbs (potatoes) and a form of ultra-lean protein (ground turkey). Because neither food is particularly flavorful on its own, he spiced things up by adding ketchup and sriracha.
Admittedly not the most creative cook, Bumstead highlighted how he strategically uses specific condiments to make his meals more enjoyable. Despite being a rest day, he utilized meal No. 3 to fuel a cardio workout. The four-time Mr. Olympia winner noted that he likes to have at least three meals of carbs in his body before he trains.
Macros: 360 calories, 40 grams of carbs, 45 grams of protein
Meal 4
200 grams (seven ounces) white fish
White rice
Broccoli slaw
Shredded lettuce
Sliced baby cucumbers
In the aftermath of an hour-long cardio session, Bumstead ate essentially the same meal that he did earlier in the day. Just like meal No. 2, his fourth included a mix of vegetables, white fish, and white rice. This time, though, he upped the protein a bit by consuming 200 grams of fish to support recovery.
Macros: 434 calories, 57 grams of carbs, 40 grams of protein
Snack
“Ice cream” made with 2 scoops of dark chocolate whey protein powder and water
As close to a “cheat” as you’ll get, Bumstead satisfied his sweet tooth by relying upon a Ninja CREAMi to create a guilt-free treat. While many users of the device have flexed their creative culinary muscles on social media, Bumstead’s recipe contained just two ingredients: water and his signature dark chocolate whey protein powder.
While he suggested using almond milk or oat milk for a better texture, he showed how adding extra water and blending everything again can help produce a fluffier final product that looks similar to soft-serve ice cream.
Bumstead’s fifth meal looked nearly the same as his previous one, with wild-caught cod serving as his source of protein. Although he didn’t provide specific macros, it’s obvious he didn’t have much dietary fat in his penultimate meal of the day.
Meal 6
200 grams (seven ounces) steak
Wrapping up the day with a seven-ounce steak gave Bumstead one last opportunity to feed his muscles much-needed protein and amino acids. He skipped out on any sides, noting that he does not eat any carbs during his sixth and final meal of the day.
Total macros: 2,730 calories, 257 grams of carbs, 330 grams of protein, 31 grams of fat
Bumstead’s no-nonsense style of eating is just one reason he’s become one of the most successful figures in the sport. Add that to an intense training protocol and a disciplined mindset and you have all the tools needed to be a champion. And if Bumstead remains on point over the ensuing weeks, he should emerge victorious at the 2023 Mr. Olympia, too.
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Two years after Canadian strongman Kevin Fast captivated a live television audience by pulling a 28,850-pound New York City public bus down Manhattan’s West 67th Street, Australian standout Jordan “Biggie” Steffens has officially made that historic achievement look rather ordinary. On Sept. 28, 2023, Guinness World Records announced that Steffens broke the record for the heaviest vehicle pulled with the upper body.
No stranger to showcasing his rare strength and power, the 33-year-old didn’t just edge out Fast, either. Instead, Steffens raised the bar significantly by successfully pulling a 44,753-pound hydraulic crane a distance of 16.4 feet to set the new world record.
A native of Adelaide, South Australia, Steffens smashed the previous mark by 15,903 pounds (7,213 kilograms) after spending six months specifically preparing for the event. Because Guinness World Records rules stipulate that a challenger must be in a seated position, he focused his training efforts on his back and arm muscles.
Steffens has spent quite a bit of time working on developing upper-body strength and endurance over the last few years. After all, he had to overcome a ruptured left biceps in 2019 that required 12 weeks of surgery and rehab. The strength coach and decorated strongman competitor suffered the same injury in his right biceps in 2021, which forced him to “start at square one and rebuild” yet again.
Thanks to a support network of healthcare professionals, Steffens put himself on a path to pull off the record-setting feat. And as if doing it once wasn’t enough, he performed the stunt again at the 2023 Royal Adelaide Show, raising just over $25,000 for the Starlight Children’s Foundation by pulling a giant purple crane aptly named “Barney.”
Steffens started his career at the age of 21 before retiring from competitive strongman in 2018 to shift his focus to performance-based events like plane pulls, train pulls, and crane pulls. And just like the enormous vehicles he works with, he requires a tremendous amount of fuel for optimal performance.
“What a normal person has daily for their man dinner, I have every three hours,” Steffens said.
A typical breakfast includes six to eight eggs, four pieces of toast, fruit, and a protein shake. Every three hours after that, Steffens eats a meal consisting of a portion of chicken, beef, lamb, fish, or kangaroo, some vegetables, and a large serving of rice or pasta. Following that type of nutrition plan provides the decorated strongman with sufficient protein for muscle growth and recovery, as well as carbohydrates to support high-intensity activities that are anaerobically demanding.
Expect Steffens to continue with that approach as 2023 comes to a close. Despite owning two Guinness World Records titles (he achieved the fastest 20-meter by a three-person tower with fellow Australians Shani Stephens and Josh Strachan in 2021), he has “big plans” in the coming months to take on other challenges and raise more money for charity.
And as long as he stays healthy, don’t be surprised to see Steffens set another world record sooner than later.
Not surprised: Most of the scientists on a recent panel recommending the consumption of ultra processed foods were employed by processed food companies.
“‘Per the cat study-
my experience with my cat Shiva-
she is approaching 16 and can’t hunt anymore because the hair was irritating her esophagus, and she was throwing up all the time… she was getting weaker and weaker… i didn’t want to put her on meds so i bought some organic chicken livers… she gobbled them right down, then i gave her grasss-fed heart and chicken hearts, I’m going to try grass-fed kidneys this week… she is looking amazing! Her coat is now healthy and she is gaining weight… the vet has always told me she is the healthiest cat she’s ever seen, never fleas or worms, but she was an accomplished hunter, averaging about two gophers per day, which she could hunt, take to our lawn, and consume in totality in less than 5 mins… sometimes if I just looked away it was gone, not a hair left… when she lost this ability, she started to decline very quickly, the organ meets are regaining her strength and vitality daily, she is de-aging!!!!“
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Fresh off a first-place finish at the 2023 Europa Pro Championship, Regan Grimes has quickly shifted his focus back in a familiar direction. By narrowly edging out Nathan de Asha for the Men’s Open title on Sept. 17, Grimes punched his ticket to the 2023 Mr. Olympia contest.
Of course, the Canadian-born IFBB pro is no stranger to competing on the biggest stage in the sport. But after placing 15th in the Men’s Open division in each of his first two trips and skipping the 2022 Olympia to pack on more muscle, Grimes has plenty to prove.
With the 2023 Olympia scheduled for Nov. 2-5, he officially kicked off his prep by posting a training vlog on his YouTube channel on Sept. 26, 2023. Grimes’ grueling back and biceps workout begins around the 1:25 mark.
A busy travel and training schedule won’t stop Grimes from doing everything possible to get in prime shape for his third Mr. Olympia appearance. Clearly successful in his muscle-building efforts over the last year, he began his workout by focusing on his lats.
Cable Rope Pullover
Grimes started the session with three sets of a back day staple: the cable rope pullover. He specifically noted that his goal was to “get some blood in the back” in preparation for the ensuing exercises. Grimes also highlighted the use of short rest periods of about 90 seconds, which provides sufficient time for one training partner to complete a set while the other recovers.
During the initial phase of the workout, he also addressed his ongoing rivalry with de Asha, who finished ahead of Grimes at the 2023 Flex Weekend Pro Men’s Open Show on Sept. 10, 2023.
“He beat me fair and square in Italy. I came back and beat him in Spain, and that’s all there is too it,” Grimes said. “I’ve competed against Nathan three times. I beat him twice, he beat me once. I’ll see you again in six-and-a-half weeks.”
Assisted Pull-Up
Next, Grimes and his training partner made their way over to the assisted pull-up machine. Utilizing wrist straps for support, he grabbed the pull-up bar at its widest point to provide maximum stimulation for his lats.
He worked to the point of failure, finishing with partial reps on his final set.
Chest-Supported Row
Grimes made his over to the free weights for several sets of a chest-supported row (t-bar row). He began with two 45-pound (20-kilogram) plates, keeping his head in a neutral position as he squeezed his lats, rear delts, and traps at the top of the movement. Grimes added another 45-pound plate for his last set.
The 2023 Mr. Olympia contestant took his workout in a slightly different direction by training his arms independently on a iso-lateral lat pulldown machine. Grimes didn’t show much footage of this exercise, but he did show some humility by admitting he was too heavy at his last show and that shaving “another five to six pounds off” would help squash any controversy about where he stands.
“I feel like I got enough size,” Grimes explained. “The body is way more impressive when it’s in a crazy condition. You look bigger, actually, with less weight.”
Single-Arm Super Low Row
The penultimate back exercise of Grimes’ workout was another isolation movement: the super low row. Working with a pair of 45-pound plates per side, he took a staggered stance, keeping his chest against the pad as he pulled his elbow back and contracted his lower lat muscles. Not only did Grimes deliver clean reps, but he also he delivered useful insight into his nutrition protocol.
For intra-workout fuel, the Canadian native drank a mix of 20 grams of amino acids with 15 grams of carbohydrates from Yamamoto Nutrition GlycoBol. Grimes, who entered the workout having eaten two no-carb meals and one meal with carbs, said his post-workout protein shake also includes 10 grams of glutamine (which helps recovery) and 10 grams of creatine, which has been shown to help promote muscle growth and volume.
Back Extension
Grimes finished with weighted back extensions to target his erector spinae muscles. Holding a 45-pound plate, he extended his body forward as far as possible before arching backwards at the top of each rep. Grimes also performed a variation that included an abdominal crunch at the bottom of the movement for the ultimate test of core strength and endurance.
Close-Grip Biceps Pulldown
A four-part biceps workout began with close-grip biceps pulldowns. While many lifters typically try to keep their arms out of this movement to focus on maximum lat engagement, Grimes encouraged the exact opposite.
He kept the range of motion much smaller, pulling down to just above a 90-degree angle to keep full tension on the biceps from the insertion point to the elbow.
Grimes moved on to the preacher curl machine for several sets of this classic bodybuilding exercise. After putting both of his biceps through some pain, he performed isolated reps with each arm as a finisher.
Seated Dumbbell Biceps Curl
With the session nearly complete, Grimes hammered his biceps again with another curl variation. Working with 30-pound dumbbells, he held his arm at a 45-degree angle away from his body and methodically curled and contracted his biceps to achieve a huge pump.
Cable Curl
Finally, Grimes ended his workout where it started. This time, he swapped out the rope for a handle to perform single-arm cable curls. Employing a pronated (palms-down) grip allowed Grimes to get a great stimulus for both his biceps and his brachialis.
Complete Back and Biceps Workout for Muscle Growth
While Grimes didn’t provide a specific number of sets or reps, there’s no doubt his workout will get the job done. Here’s a full rundown of the exercises performed:
Cable Rope Pullover
Assisted Pull-Up Machine
Chest–Supported T-Bar Row
Single-Arm Lat Pulldown
Single-Arm Super Low Row
Back Extension
Close-Grip Biceps Pulldown
Preacher Curl Machine
Seated Dumbbell Biceps Curl
Cable Curl
Just weeks removed from securing a spot in the 2023 Mr. Olympia lineup, Grimes has momentum on his side. Noticeably bulkier than in years past, he must be diligent with his diet and conditioning during contest prep. If he stays on course, though, Grimes certainly looks capable of making everyone forget about those 15th-place finishes in 2020 and 2021.
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When stretching and foam rolling aren’t enough to ease post-workout muscle soreness, a massage gun can help provide some relief. The best massage gun is designed to help reduce lactic acid buildup, promote recovery after a tough training session, and increase blood flow to sore or tender areas. It can also temporarily increase your range of motion before you even begin your workout.
I’m in my mid-thirties and work out hard four to five days a week, so I know the value of using a good massage gun to help with my recovery. In addition to my trusty foam roller, I use a massage gun several days a week to ensure my muscles are always feeling their best. Having been a fitness writer for almost three years, I have also spent countless hours researching the best massage guns and have become intimately familiar with features like stall force and amplitude. In the roundup review below, I compile all of that information to bring you the top 10 massage guns on the market.
How We Chose the Best Massage Guns
The Breaking Muscle team has tested more than a dozen massage guns over several months, using them before and after workouts, in between sets, and at random times throughout the day when we needed relief from achy muscles.
After testing each product, we utilized a proprietary scoring system to rate it on a scale of one to five (one being the worst, five being the best) in various categories, such as percussions per minute (PPMs), amplitude, decibels, portability, available attachments, and overall value. We then combined those individual rankings to give each device an overall score and narrowed down our list to the best of the best.
Comes with a soft carrying case and attachment pouch
Connects to the Therabody app for personalized, guided massage routines
Comes with a two-year limited device warranty
Cons
Expensive
Only comes with one battery, so the battery life is shorter than it was on previous generations
The Theragun PRO tops our list as the best massage gun overall due to its ergonomic design, ability to deliver a powerful massage, fast charging, and relatively quiet operation.
The Theragun PRO is currently in its fifth generation. Like the previous iterations and other models like the Theragun Prime, it has a triangular-shaped, ergonomic handle. At 2.76 pounds, it’s about a quarter of a pound lighter than the fourth generation, making it even easier to hold and use.
Additionally, the fifth generation Theragun PRO is 20 percent quieter than the fourth generation. You can use it while catching up on your favorite TV shows at night or at the gym without disrupting the other members. At its highest speed setting, it’s about 66 decibels, which is quieter than a washing machine or dishwasher.
The speed settings are also the same between the fifth and fourth generations. The Theragun PRO has five speeds ranging from 1,750 to 2,400 PPM. The stall force of 60 pounds and the amplitude of 16 millimeters are also the same between the two iterations. These specs make it one of the most powerful massage guns we’ve tested. While it may be too much for beginners or the average person, it can be beneficial for elite athletes or those who put their bodies through frequent, intense workouts.
The Theragun PRO comes with Bluetooth connectivity, so you can use it with the Therabody app to sync personalized recovery routines to the device. You can choose routines to follow before or after activities such as running or strength training; to address muscle tension in specific areas, like the glutes; or to relax before going to bed.
The app also includes video instructions and tells you how long to massage each area for enhanced muscle recovery. If you’ve never used a massage gun before, following the app’s guidance can help ensure you’re targeting your muscles effectively.
However, one drawback (and one of the only changes from the fourth generation that we don’t like) is that the fifth generation Theragun PRO only comes with one battery. The battery life between the two generations is the same at 150 minutes, but since the fourth generation came with two batteries, you could essentially get up to 300 minutes of use.
That said, the battery on the fifth generation can be charged with a USB-C cable, so it does charge faster than the fourth generation (about 75 minutes versus 125 minutes when charging the fourth generation on a charging station).
Doesn’t have as many speed settings as other mini massage guns
Doesn’t come with a charging cube
You can find dozens of massage guns on Amazon, but consider the Ekrin Athletics Bantam Mini Massage Gun one of the best. It’s quiet, has an impressive stall force for a massage gun of its size, comes with a decent battery life, and is easy to travel with.
Our product tester gave the Bantam Mini 4 and 5 stars, respectively, for the handle and battery life. She liked the handle’s slim design and rubberized grip and found it easy to reach all the muscle groups she wanted to massage, including the upper back. Based on her testing experience, the six-hour battery life listed on the website was accurate. She also appreciated how the battery indicator lit up in different colors based on how much battery is remaining (blue for 80 percent full, purple for 60 to 80 percent, solid red for between 20 and 60 percent, and blinking red for less than 20 percent).
At just 33 to 55 decibels, the Bantam Mini is quieter than an electric toothbrush, which is around 60 decibels. You can easily use it while watching TV or in the presence of others without annoying them.
We also like that the Bantam Mini has USB-C charging capabilities. It comes with a charging cable, but if you lose it, you can use any USB-C charger you probably already have at home. Plus, you can charge it multiple ways, whether you want to plug it into the wall with a charging cube (which it doesn’t come with) or plug it into your laptop. The various options you have for charging it mean you’ll rarely have to worry about it not having any juice left.
The Bantam Mini comes with four attachments (flat, bullet, fork, and round) — more than the three attachments you’ll get with other mini massage guns, such as the Theragun Mini, but fewer than the six you’ll get with larger massagers, like the Sportneer Massage Gun. Still, the attachments it does come with are pretty standard and will allow you to massage nearly all of the main muscle groups in the body.
Compared to the Theragun Mini’s 12-millimeter amplitude and 20-pound stall force, the Bantam Mini only has a 10-millimeter amplitude but boasts a 35-pound stall force. We gave it 5 out of 5 stars for the stall force but only rated it 3 out of 5 stars for the amplitude. Our expert product tester, who’s also a certified personal trainer and CrossFit Level 1 Coach, says the amplitude is just average (or slightly above average, at best) for mini massage guns.
However, the lower amplitude and stall force may not be a concern if you don’t use massage guns often or prefer a less intense massage. Other customers are satisfied with the power the Bantam Mini provides. One reviewer says, “The Bantam might be small, but it really performs – so much so that I now only use the Bantam. The Bantam’s ~10mm amplitude, 3200 ppm speed, and the 35 lb stall speed feels great on tired and sore muscles.”
The Bantam Mini comes with a carrying case that is just seven inches when measured diagonally. If you want to travel with it, it shouldn’t be too hard to find space in your luggage for it, even if you pack it in a small carry-on bag. The hard outer shell should also keep it protected if your suitcase gets jostled around.
One of the areas the Bantam Mini falls short is the speed settings. The Breaking Muscle staff member who tested it only gave the speed settings 3 out of 5 stars. While she says they’re suitable for a mini massage gun, the three fixed speeds (2,000, 2,600, or 3,200 PPM) are fewer than what you’ll find on bigger massagers, such as Ekrin Athletic’s larger model, the B37 Massage Gun.
Comes with six attachments, including two chrome attachments that you can use for hot/cold therapy or with essential oils
Six speed settings
Less expensive than many other options
Cons
Handle design could be better
Heavier than several other massage guns we’ve reviewed
Technically, the price of the Sportneer Massage Gun as of this writing is $120, but Amazon is offering a $20 coupon, putting it right at the $100 mark. You can also sometimes find it at a discounted price around the holidays and other major shopping periods, like Prime Day. It’s still one of the best budget massage guns available for that reason.
The Sportneer Massage Gun comes with six massage heads, which is standard for regular-sized massage guns. What helps it stand out is that two of the massage heads are chrome. You can heat them in hot water or put them in the freezer to elevate your massage experience. You can even use them with essential oils or CBD oil. These are great additions because not even high-end massage guns like the Theragun PRO come with metal massage heads. We gave it 4.75 stars out of 5 for this versatility.
Our product tester also gave it high marks for the six speed settings. These are more than most massage guns in this price range offer, but it does mean there’s a larger variance between speeds.
At 30 to 45 decibels, it’s quieter than other massage guns that are about the same size and don’t provide as many PPMs. For comparison, the Theragun PRO only goes up to 2,400 PPM and is 66 decibels at the highest setting. The Sportneer Massage Gun goes up to 3,200 PPM. Our product tester said it was the quietest massage gun she’s tested. Several customer reviews agree, with one saying, “It…is pretty quiet at the moderate speeds we use and the vibration that travels to your hands from holding it is acceptable for the amount of massaging it’s able to put out.”
Weighing 2.3 pounds, it’s not the most portable massage gun. The included carrying case is a nice touch, but we didn’t think it was anything special. We gave this massage gun 2.75 stars for overall portability and 3 stars for the carrying case. If you travel often and want a massage gun that’s less bulky, a smaller option like the Theragun Mini or Ekrin Athletics Bantam Mini may be a better choice.
Furthermore, considering the size of the Sportneer Massage Gun, we didn’t find the 40-pound stall force and 11-millimeter amplitude impressive. Other options like the Ekrin Athletics B37 weigh about the same but have a 56-pound stall force and 12-millimeter amplitude. Still, the specs are decent for a budget-friendly massage gun and would be sufficient for those who don’t need an intense massage.
Unlike other massage guns with a triangular handle, the Sportneer massage gun has a straight handle, which could make targeting areas like the upper back more challenging. However, the handle has a 45-degree angle to help with that. Our product tester also noted that she had no trouble wrapping her small hands around the handle and liked the soft-grip rubber coating. She rated the handle 3 out of 5 stars.
Sportneer claims this massage gun has up to seven hours of battery life. Based on our testing, we think this is accurate. We used it when it was fully charged for 15 to 20 minutes a day for a week — just over two hours total — and the battery still had plenty of juice.
Comes with more attachments than any other massage gun on this list
LCD touchscreen allows for easy speed adjustments
Carrying case is included
Cons
Long charging time of three to four hours
If you’re looking for an ultra-budget-friendly massage gun, the OLsky Massage Gun could be for you. For less than $50, you get a quiet, lightweight massager with a wide array of attachments that can help relieve muscle tension and stimulate blood flow to tender areas.
The decibel level ranges from 35 to 55, similar to the Ekrin Athletics Mini Massage Gun and B37 Massage Gun. If you use your massage gun in a public setting or while watching TV, the low noise level won’t interrupt other people or drown out your entertainment.
The product listing claims that it takes three to four hours to charge, but it seems like this is only if the battery is completely drained. Some customer reviews suggest it can take as little as 30 minutes to charge if it still has some juice left. However, there is a battery indicator on the LCD touchscreen. You’ll be able to quickly gauge how much battery you have left before you have to charge it again, so you shouldn’t be met with any surprises if you try to turn it on and find that there’s no battery left.
It comes with 10 attachments, which is impressive, especially considering the price point. Not even the nearly $600 Theragun PRO has that many. Some of the attachments are standard, like the spherical and bullet heads. Others are more unique, like the air compression head and the spade head. Whether you’re looking for a soft, relaxing massage or need to really attack a painful muscle knot, the OLsky Massage Gun will be up to the task. Plus, it comes with a sturdy carrying case with various compartments to help keep all of the attachments organized.
The 30 speed settings it offers are more than any other item on this list — the next highest is the Sportneer Massage Gun with six speed settings. However, this may be more than you really need to get an effective self-massage. As one customer review says, “The only thing is that it has like 30 levels. I think it only needs 5 or 6, but I guess if you are super sensitive having more levels would help you adjust accordingly.”
The OLsky Massage Gun weighs just under two pounds, nearly three-quarters of a pound lighter than the Theragun PRO. It may be a better option if you have smaller hands or dexterity issues and need a lightweight massager. Otherwise, we’d recommend looking at more compact options like the Theragun Mini. The Theragun Mini only weighs one pound, though it only comes with three attachments and only goes up to 2,400 PPM (the OLsky Massage Gun goes up to 3,250 PPM).
Massage heads are made with silicone that’s easy to clean
18-month manufacturer warranty
Compact and easily portable
Cons
No battery indicator
Power brick isn’t included
When running, the calves, quads, glutes, hamstrings, and iliopsoas (a hip flexor muscle) can all take a beating. A massage gun like the REP Rapidstrike can help ease soreness and tightness in those areas. Plus, its lightweight construction makes it easy to tuck into your gym bag when you travel to the gym, the track, or a race.
In fact, we gave it 4.5 out of 5 stars for portability because of its compact size. It also comes with a carrying case for easy portability and organization, though we wish the case was more protective, so we gave it 3.5 out of 5 stars. Still, it’s better than many other massage guns we’ve tried whose carrying cases are made with thin, flimsy materials.
REP doesn’t list specs like amplitude or PPMs. However, based on the information we received from one of our product testers (a certified personal trainer and CrossFit Level 1 Coach who’s tested dozens of massage guns and written on them extensively), we’d guess that the decibel level is between 60 and 65. We’d place the amplitude between 11 and 13 millimeters and the PPMs at around 2,200 to 2,400, making it less powerful than the Theragun PRO.
A customer review on REP’s website also seems to agree that this isn’t necessarily the most powerful massage gun. He says, “I do only wish that the higher setting had a little more punch to…get deep into areas that need more work. It’s a trade off between how quiet you want this versus how deep you want it to massage.”
We only rated the handle 3.5 out of 5 stars. It doesn’t have a rubber grip, so it can get slippery, and the straight handle isn’t as ergonomic as we’d like. However, we had no issues with the diameter and didn’t experience a significant amount of wrist or forearm fatigue when using this massage gun.
We found that REP’s claims of up to eight hours of battery life were accurate, but we gave The Rapidstrike 3.5 out of 5 stars in terms of battery and charging. It doesn’t come with a charging brick and there is no battery indicator light. Charging can take about 90 minutes, which is slower than the Theragun PRO but faster than some of the cheaper options like the OLsky Massage Gun.
Battery life is shorter than other massage guns we’ve tested
Because it weighs right around one pound and features a compact, triangular design, we consider the Theragun Mini the best mini massage gun on the market.
The Theragun Mini on a shelf at the Breaking Muscle testing facility
I had a chance to use the Theragun Mini at the Breaking Muscle testing facility, and I loved how comfortable the silicone-coated massage gun was to grip. The lightweight build meant I was able to hold onto it for several minutes at a time without my hand or forearm muscles getting fatigued.
The Theragun Mini is currently in its second iteration. The first generation only came with the standard ball attachment, but the second generation now also comes with dampener and thumb attachments.
That said, other mini massage guns, like the Ekrin Athletics Bantam Mini Massage Gun and REP Rapidstrike Massage Gun, come with four attachments. The Theragun Mini still falls short in that regard. It is compatible with Therabody’s fourth and fifth generation attachments, but you have to pay around $20 for them — and the device is already close to $200, making it the most expensive mini massage gun on our list.
The 12-millimeter amplitude on the second generation is the same as the first generation. It’s not as much as the 16 millimeters you’ll get with the larger Theragun PRO, but it still delivers an effective massage. The stall force is just 20 pounds, so it won’t deliver as intense of a massage as the Erkin Athletics Mini Massage Gun, which has a stall force of 35 pounds. However, when I used the Theragun Mini, I was impressed with how powerful it was. In fact, I couldn’t even use it on the highest setting, though I can be a bit of a baby when it comes to sore muscles.
A Breaking Muscle staff member using the Theragun Mini at our testing facility
Like other massage guns in Therabody’s lineup, the Theragun Mini is compatible with the Therabody app. The app delivers personalized wellness routines based on your goals, whether you need to loosen up before a workout, relieve achy muscles after a tough training session, or reduce upper-body tension from hunching over a keyboard all day.
The Theragun Mini uses the same motor as the Theragun Pro, putting the decibel level at around 66 when used on the highest speed setting. This is about the same decibel level as a dishwasher. When I tried it, I wasn’t taken aback by the amount of noise it delivered, and I can be sensitive to super loud noises. So, I think most people should be able to tolerate the noise level of the Theragun Mini.
Best Deep Tissue Massage Gun: Ekrin Athletics B37 Massage Gun
Lighter than other massage guns that are just as powerful
Not too heavy or bulky
Angled handle helps reduce wrist and forearm fatigue
Cons
Lower amplitude than others
The Ekrin Athletics B37 Massage Gun isn’t the most powerful massager, but it does go up to an impressive 3,200 PPM and has a 12-millimeter amplitude, which is enough to deliver an effective deep tissue massage. We also like the 15-degree handle, which makes it more comfortable to hold for long periods.
The B37’s decibel levels range from 35 to 55, just like the brand’s Bantam Mini Massage Gun. Its proprietary sound insulation puts it amongst the quietest massage guns. For reference, the Theragun PRO fifth generation is 66 decibels, so the B37 may be a better choice if you prefer a quieter massage experience.
The eight-hour battery life is higher than any other option on our list other than the REP Rapidstrike. Even if you use the massage gun every day, a single charge should be enough to last more than a week. One reviewer on Amazon says, “I have been using it for a week and have not had to recharge the battery. I use it about 20 minutes a day total.”
The five speed settings on the B37 are middle of the road. The Theragun PRO offers the same number of speeds, though it only goes up to 2,400 PPM, whereas the Ekrin Athletics B37 goes up to 3,200 PPM. The higher PPM helps offset the 12-millimeter amplitude, which is lower than the Theragun PRO’s 16-millimeter amplitude.
Best Massage Gun for Back Pain: Therabody Theragun PRO
Comes with a carrying case and a separate pouch to keep the attachments organized
Syncs with the Therabody app for personalized massage routines
Two-year limited device warranty included with your purchase
Cons
High price point
The fifth generation Theragun PRO only comes with one battery, unlike previous models
If you suffer from lower back pain, the Theragun PRO may be able to deliver the relief you need.
Its ergonomic handle and adjustable massage arm make it easy to reach around and massage the back muscles. It doesn’t have a U-shaped attachment, which we generally recommend using around the spinal column. But it does come with a thumb attachment that can be excellent for massaging sensitive muscle tissue in the lower back.
The Theragun PRO’s speed settings range from 1,750 to 2,400 PPM. It has a 60-pound stall force and a 16-millimeter amplitude, which pack a pretty powerful punch. If your lower back is extremely sore, you’ll likely want to start at the lowest PPM and gradually work your way up.
As powerful as it is, the Theragun PRO is quiet. At the highest speed, it reaches about 66 decibels — quieter than household appliances like washing machines and dishwashers. This means you can have a calm, peaceful massage session whether you’re at home or at the gym.
We also like that you can sync the Theragun PRO with the Therabody app for personalized massage routines. If you want to expand beyond the lower back, the app will guide you on how to massage the calves, glutes, hamstrings, or any other muscle group.
The Theragun PRO’s current version only comes with one battery. This isn’t uncommon in other massage guns we’ve tried, but it is a downgrade from the previous iteration of the Theragun PRO, which came with two batteries. However, the listed battery life is 150 minutes, so if you use it for about 15 minutes per day, it should last about a week and a half.
Lightweight construction makes it easy to travel with
Cons
Only comes with two attachments
The exact stall force and amplitude aren’t provided
Doesn’t come with a carrying case
Technically, all of the massage guns on our list are handheld. But we selected the Hyperice Hypervolt Go as the best handheld massage gun because it’s lightweight, and while we found the handle a bit thick for our preferences, we did appreciate how grippy the rubber coating was.
Hyperice doesn’t disclose the stall force or amplitude of the Hypervolt Go 2. However, based on our testing and what we know about massage guns, we can assume that the stall force is between 20 and 30 pounds and the amplitude is around 10 millimeters. The stall force is about the same as the Theragun Mini, but the amplitude is two millimeters lower. We rated the stall force 4 out of 5 stars and the amplitude 3.5 stars.
We also knocked off a few points because the Hypervolt Go 2 only comes with two attachments: a flat head and a bullet head. Other mini massage guns come with at least three attachments, so the versatility of the Hypervolt Go 2 is lacking in that regard.
The Hypervolt Go 2 is small enough to travel with, but it doesn’t come with a carrying case, so you’ll need to purchase some kind of pouch or bag separately to keep it safe.
Sensor technology shows how much pressure you’re applying
Cons
Doesn’t come with a carrying case for the massager
For athletes looking to up their recovery game, the Hyperice Hypervolt 2 could be a good choice. Hyperice doesn’t provide the stall force or amplitude. But we estimate the stall force to be around 30 to 40 pounds and the amplitude to be around 13 to 14 millimeters. As such, we think it’s safe to say that this massage gun can deliver the amount of pressure you need to loosen stiff muscles and reduce soreness.
Bluetooth enables you to sync the Hypervolt 2 to the Hyperice app and rivals Therabody’s massage gun tech capabilities. With the app, you can select various routines for warming up or cooling down before or after your workouts. This can be a beneficial feature for anyone who’s new to using massage guns or prefers a more structured approach to their warm-ups and cooldowns.
The decibel level hovers around 70 at the highest speed, making it noisier than the Theragun PRO. Still, it’s no louder than a dishwasher, so it shouldn’t be too disruptive.
While your purchase includes a pouch to keep the attachments organized, it doesn’t include a case for the massage gun itself. If you know you’ll be traveling with it, plan on purchasing another protective case or finding something to wrap the massage gun in to avoid damage.
Massage guns use percussive and/or vibration therapy to deliver an effective massage that targets the deepest tissues of the body. They aren’t exactly the same as a deep tissue massage from a licensed physical therapist. However, massage guns can still be a convenient way to provide pain relief and promote blood flow to tender areas of the body when you can’t make it to the spa.
Massage guns typically come with various attachments, such as a ball, flat head, fork, or bullet. Each attachment serves a different purpose. A ball attachment, for example, is ideal for working out painful knots deep in the tissues of large muscle groups like the glutes, hamstrings, or quads. On the other hand, a bullet head attachment can be better for alleviating soreness in smaller muscles like those in the feet or for really zeroing in on painful trigger points.
Massage guns also allow you to adjust the speed and intensity settings for a customized massage experience. Lower intensities are better for those who are new to using massage guns or when working on more delicate areas. Higher intensities allow you to more effectively reach the deeper tissues of your larger muscles.
Benefits of Massage Guns
Now that you know what a massage gun does, you may wonder how it can help you. Below are some of the many benefits of massage guns:
Increased blood flow. The repeated mechanical motions of a muscle massager help promote blood flow to the targeted area, which can help provide relief if the area is sore or tight. It can also help prepare your muscles for a workout.
Decreased muscle soreness. Some research has shown that using a massage gun before a workout can reduce the amount of muscle damage you incur. (1) As a result, you may experience less soreness and fatigue during and after your workout.
Increased flexibility and range of motion. One study in the X showed that athletes who used a massage gun on their calf muscles experienced increased dorsiflexion of the ankle. (2)More research is needed to evaluate how long these effects last, but it is possible that you’ll notice better performance in the gym if you use a massage gun as part of your warm-up.
Convenience. With a massage gun, you can give yourself a massage any time your muscles need a little love — no more waiting until a massage therapist at your local spa can fit you in for an appointment.
Portability. Many massage guns are small enough to stash in your gym bag so you can include them as part of your warm-up or cool-down routine. They also usually come with carrying cases to help you keep all of the attachments organized.
To use a massage gun, secure your preferred attachment to the device, switch it on to the lowest setting, and hold it against the area of the body you want to target. Slowly move the massage gun over the muscle for one to two minutes. It’s best to keep it moving because this will help promote blood flow; concentrating it on the same spot for too long may lead to bruising or worsen soreness and tightness. If you feel like you need a deeper massage, gradually increase the setting until you reach your desired intensity.
You can use a massage gun at any time of the day. I generally like to use mine for a massage session in the evening to help me unwind before bedtime, but I know several athletes who use theirs as part of their warm-up routine. I’ve also heard of people using massage guns immediately after a workout as a way to cool down and relax the muscles they just trained the hardest.
When Should You Not Use a Massage Gun?
While massage guns are generally considered safe when used properly, there are a few instances where it’s recommended to avoid them. You should never use a massage gun on bruised or injured areas (think a sprained ankle), as they can make injuries worse. You also shouldn’t use one directly on bony parts of the body, like your knee joints. These areas are more susceptible to injury from the force of the massage gun.
For the same reason, it’s best to avoid using a massage gun on the spinal column, as it can cause damage to the discs and nerve roots of the spine.
Lastly, individuals with conditions such as arthritis, high blood pressure, or certain cancers shouldn’t use a massage gun. Massage guns can worsen inflammation and other symptoms associated with these health conditions.
What To Look For in a Massage Gun
Attachments and Accessories
I highly recommend getting a massage gun that comes with multiple attachments, as they can make a huge impact on your experience with the product. I have a massage gun from Compex, and it only has one ball head. I wish I had taken the time to do more research on the benefits of the different heads before I placed my order. (This is also part of the reason I didn’t include that massage gun in the list above.)
For example, a fork attachment is ideal for massaging around the spine or the area around the Achilles. Damper or foam attachments are good for hitting sensitive areas, like those closer to your bones or joints. Bullet attachments can help you zone in on isolated sore spots.
Before making your purchase, consider where on the body you’ll use the massager the most, and make sure it comes with attachments that are suitable for targeting those areas.
Percussion vs. Vibration
Massage guns can offer either percussion or vibration therapy. Percussion massage guns use an up-and-down motion and can reach at least 16 millimeters into the body tissues. They are better for breaking up muscle knots, but some people find them too intense. All of the Theragun models reviewed above are percussion massage guns.
Vibration massage guns use a side-to-side motion, which is helpful for increasing blood flow and circulation.
Noise Level
You’ll likely want a massage gun that’s relatively quiet, especially if you’ll use it in a public setting like a gym or in the presence of other individuals who live with you. Many massage gun brands list the decibel level of their products on their websites, so be sure to read the product descriptions carefully.
I recommend looking for a massage gun that’s around 70 decibels or lower, which is slightly louder than the sounds of two people speaking to each other and household appliances like dishwashers. The Theragun PRO and Theragun Mini are both good options whose decibel levels are around 65 on the highest speed setting. For an even quieter massager, consider the Sportneer Massage Gun, which only goes up to around 55 decibels.
Charging and Battery Life
A massage gun’s battery life can range anywhere from two to eight hours, depending on the model, how often you use it, and what level of intensity you use most often. Even though you’ll likely only use it for a few minutes at a time, a long battery life is beneficial because you can use the massage gun for several days before needing to recharge it.
It’s also good to look for a massage gun that doesn’t take a long time to charge for those times when it unexpectedly runs out of battery. A unit that only takes an hour or so to fully charge can come in handy in such situations.
Amplitude
Amplitude refers to how far the massage gun head goes up and down. A massage gun must reach at least 16 millimeters to be considered a percussion massage gun, though few options on the market that are listed as percussion massage guns actually reach that deep. Most reach closer to 12 or 15 millimeters. However, this can be a good thing, as many individuals find true percussive therapy to be too intense.
Other massage guns you’ll find on the market, like the Ekrin Athletics Bantam Mini Massage Gun, only reach as far as 10 millimeters. However, these could be good options for those with sensitive skin or anyone who prefers a gentler massage experience.
Stall Force
Stall force is the amount of force you can apply to an area before the massage gun’s motor stalls. It is often listed in pounds and ranges from 20 to 60 pounds, for the most part. Stall force can affect which massage gun you decide to purchase because it indicates how aggressively you can press the device into your muscles. In turn, this affects the intensity of your massage.
A stall force of at least 30 pounds is ideal if you prefer low- to moderate-intensity massages. A stall force of at least 40 to 50 pounds is better if you prefer a more aggressive self-massage.
Percussions Per Minute
Percussions per minute (PPM) is the number of times the massager’s head will hit your muscle per minute. These can range anywhere from 1,700 to 3,200 PPMs. Most massage guns, including the Theragun PRO, REP Rapidstrike, and Hyperice Hypervolt Go, offer several different speed settings, so you can tailor your massage based on which muscle you’re targeting or how sore you are.
Design
The design and product weight of a massage gun can impact how comfortable it is to hold. A heavy, bulky massage gun may be difficult to use, especially if you have dexterity issues. It can also cause wrist fatigue to settle in quickly or make it more challenging to hit the targeted areas effectively.
In our experience, massage guns with triangular-shaped handles, like the Theragun PRO, are easier to maneuver than those with straight handles, like the OLsky Massage Gun. Straight handles can make it more difficult to hit hard-to-reach areas, like the scapula in the upper back.
The best brand of massage gun is Therabody. They have many high-quality models, including the Theragun Elite, Theragun PRO, Theragun Mini, and Theragun Prime, that are available at different prices and come with different attachments. We especially like the Theragun PRO because of its 60-pound stall force and 16-millimeter amplitude, and it’s no louder than the sound of two people having a normal conversation.
How much should a good massage gun cost?
Some massage guns, like the Theragun PRO, cost almost $600. However, you can find high-quality massagers for more than half that price. A massage gun in the range of $200 to $300 can still offer a ton of value if it has an adequate enough amplitude, multiple speed settings, and various attachments to help provide powerful, effective massage.
What is better Theragun or Hypervolt?
In our opinion, Theragun is better. Even though Theragun massage guns tend to be more expensive, they are more powerful and offer more speed settings. We also think the four adjustment points on the Theragun PRO allow for a better massage experience, and Hypervolt massage guns don’t have that capability.
How do I find a good massage gun?
To find a good massage gun, look at specs like the stall force, amplitude, speed range, and available attachments. A decent massage gun will have at least three speed settings, which will allow you to adjust the intensity of your massage based on how sore you are. Amplitudes of 12 to 15 millimeters are sufficient for most people, as is a stall force of around 40 pounds. However, if you have a very muscular build or prefer a more intense massage, 16 millimeters of amplitude and up to 60 pounds of stall force may be a better option.
Furthermore, look for massage guns that come with multiple attachments, like a bullet, flat head, ball, and U-shaped attachment. This way, you can target various body parts in different ways.
Research
Kim, J. Y., Kang, D. H., Lee, J. H., O, S. M., & Jeon, J. K. (2017). The effects of pre-exercise vibration stimulation on the exercise-induced muscle damage. Journal of physical therapy science, 29(1), 119–122. https://doi.org/10.1589/jpts.29.119
Konrad, A., Glashüttner, C., Reiner, M. M., Bernsteiner, D., & Tilp, M. (2020). The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance. Journal of sports science & medicine, 19(4), 690–694.
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Perhaps the third time will be the charm for the Australian version of the Gladiators television series. After a previous attempt to revive the show lasted just one season, producers made sure there will be no shortage of star power for the 2024 reboot by assembling a loaded lineup that officially includes four CrossFit Games athletes and a powerlifting champion.
On Sept. 26, 2023, the show’s official Instagram account posted a photo of the cast for the upcoming revival. For fans of the CrossFit Games, Gladiators will provide an opportunity to watch some of Australia’s top athletes compete in a much different arena.
Among the notable names is veteran Khan Porter, who finished second nationally in 2020. The lone male CrossFit Games competitor to get selected, he’ll be joined by fellow CrossFit athletes Alethea Boon, Katelin van Zyl, and Harriet Roberts.
Besides being a five-year CrossFit Games competitor, Boon also represented her country at the Commonwealth Games in 1998 and 2002 as an elite gymnast. Plus, the New Zealand native showcased her versatility by competing in her third Commonwealth Games as an Olympic weightlifter in the under-58-kilogram weight category. She impressively made the switch 16 years after her last appearance as a gymnast.
Meanwhile, the 31-year-old Van Zyl currently ranks 25th worldwide among women and second in Australia behind only Ellie Turner (ninth worldwide). No stranger to contact sports, she made the switch to CrossFit after a jaw injury ended her professional hockey career. Given the high-impact nature of many of the challenges, Gladiators could prove to be the perfect fit for Van Zyl, who finished fourth at the 2023 CrossFit Oceania Semifinal.
The original series, which ran from 1995-96, featured athletes like former Junior Mr. Universe Michael Melksham (“Taipan”) and former professional rugby player Mark McGaw (“Hammer”) going up against challengers in various events that tested their physical and mental strength and skill. Just like it did in the United States, the show garnered a loyal audience in Australia during its three-season run thanks to its unique setup and charismatic cast.
Although a 2008 revival ultimately ended after 15 episodes, the third edition has the potential to stick around based on the collective talent of the 12-person cast. After all, the newest additions to the Gladiator family – including Ironman competitor Jeff Kenny and former pro rugby player Sandor Earl – come with some impressive credentials.
In addition to CrossFit, the show will also shine the spotlight on the sports of bodybuilding and powerlifting by featuring Kwame Duah and Jaymi Morris. The former has nearly 400,000 followers on Instagram and the advantage of having competed on the Ninja Warrior series. The latter is a fierce competitor of her own with a personal-best raw total of 914.9 pounds.
Morris has been one of Australia’s top female lifters for nearly two years, capturing first place in each of her last six competitions. The New South Wales native most recently took home top honors with a raw deadlift of 551.1 pounds at the Conquerer of the Coast competition on Aug. 5, 2023.
For Gladiators fans, the 2024 reboot will still feature classic events like Hang Tough, Duel, The Wall, Power Ball, Pyramid, and The Eliminator. However, the show will have a fresh feel with a strong cast of stars and the co-host duo of Beau Ryan (who hosts the Amazing Race) and Liz Ellis.
Here is the complete Gladiator lineup for the 2024 reboot:
Alethea Boon (“Elektra”) – Five-time CrossFit Games Athlete
Blessings Chilufya (“Cyclone”) – F45 Trainer
Chanique Greyling (“Halo”) – Stuntwoman
Damien Rider (“Cobra”) – Fitness Guru
Harriet Roberts (“Arrow”) – Four-time CrossFit Games Athlete
Jaymi Morris (“Chaos”) – Professional Powerlifter
Jett Kenny (“Viking”) – Ironman Athlete
Katelin van Zyl (“Raven”) – Three-time CrossFit Games Athlete
Khan Porter (“Spartan”) – Seven-time CrossFit Games Athlete
Kwame Duah (“Maximus”) – Professional Bodybuilder
Sandor Earl (“Phoenix”) – Former National Rugby League (NRL) Player
Tatyanna Dumas (“Comet”) – Ninja Warrior Winner
No announcement has been made about the date of the first episode. Luckily for Gladiators fans, at least they can start learning more about the latest collection of athletes who will be showcasing their skills on screen.
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Whether you are just starting your fitness journey or are ready to upgrade your workouts, a functional trainer can elevate your home gym experience by adding hundreds of cable exercises to your arsenal.
Despite their versatility, they’re also one of the most expensive pieces of home gym equipment you can buy. Choosing the wrong one means wasted money and hours of time (and energy) you’ll never get back.
Luckily, I’ve been in the market for a functional trainer for the past year, so I spent hours researching the different options. This article is the result of all that research and my experience using dozens of functional trainers in commercial gyms over the years.
How We Chose the Best Functional Trainers
The Breaking Muscle team consists of certified personal trainers, strength and conditioning coaches, CrossFitters, and other experts who live and breathe fitness. We chose the best functional trainers after a thorough examination of several criteria and dozens of hours training on the machines at our testing facility in Springfield, MO. As we tested each machine, we also ranked them on a scale of 1 to 5 (one being the worst, five being the best) based on factors like the assembly process, construction quality, durability, versatility, and smoothness of the cables.
A key component of our analysis was the many spaces where home gym owners might set up their functional trainers — from basements and garages to multi-use rooms requiring them to stow away after use.
We also aimed to ensure that our selections catered to various budgets. While we’ve highlighted options offering the best value, we’ve also featured combo units for those prioritizing all-in-one equipment pieces.
Compared to the competition, the REP Fitness FT-5000 is the best functional trainer overall. At a price of just under $2,500, you get thoughtful innovation and a high-end cable machine experience that rivals the feel of a commercial-grade unit — with some minor tradeoffs.
The FT-5000 is the second iteration of this functional trainer. In this model, REP included aluminum pulleys instead of nylon, making your reps ultra-smooth. In fact, our product testing team ranked the smoothness of the pulleys 5 out of 5 stars.
REP has also upgraded the number of trolley heights on each guide rail — the previous one had 16, whereas this newest version features 22 different heights. More height options means you can fine-tune your starting position to your body and preferences. However, the machine stands at 85.5 inches high, compared with other functional trainers that are at least 91 inches tall. Based on our testing experiences, if you’re a taller individual, you may still have to bend your knees to do pull-ups or sit on the floor for lat pulldowns instead of sitting on your favorite weight bench.
REP optimized the height of the guide rail for the trolley system so that your overhead exercises, like tricep pushdowns and lat pulldowns, can feel as similar to a commercial functional trainer as possible. They even added rubber grips and aluminum end caps to the pull-up bar, which offer three different grip variations: pronated, neutral, and wide grip. When we tested this machine, we found the rubber grips comfortable, but our hands slipped a lot once they started getting sweaty.
Lastly, there are two horizontal beams across the center for storing your handle attachments. We find this to be quite handy instead of having them strewn on the floor.
The main downside is that the weight stacks are made in kilograms and jump by 2.5-kilogram increments. Considering REP Fitness is an American company, this is strange since the USA uses the imperial system. My best guess is that their functional trainers are probably made overseas in a metric-based country, and their weight stack molds don’t have an imperial version yet. It sounds like this is a common criticism, with one reviewer on YouTube saying, “This machine would be an instant purchase if the plates were in 10lb increments…”
Similarly, the weight stack starts at 12.5 pounds of felt weight due to the 2:1 pulley ratio of the machine. This is due to the amount of pulleys present, which causes you to only feel half of the absolute weight from the weight stack. However, REP makes it easy — they list the felt weight increments, so there’s never a question of how much weight you’re actually lifting.
The thing is, 12.5 pounds is a little high and makes a fair amount of rehab work inaccessible. Many small muscle groups that suffer from overuse injuries, particularly rotator cuffs, can benefit from isolation work, but the weight has to be between five and 10 pounds. If this functional trainer’s first weight plate in the stack was 2.5 kilograms (roughly five pounds), I think this would bridge the gap.
Despite the improved features in the FT-5000, this innovation has yet to reach the assembly process fully. This customer’s review sums it up pretty well: “Running the cables was a pain and the instructions were severely lacking (basically no instructions for the cable part). The instructions for running the cables really needs to be provided with the installation guide.”
Our product testing team agrees with this sentiment. We’ve assembled dozens of pieces of home gym machines, including everything from squat racks to top-rated cardio machines. Despite this, it took two of our staff members nearly four hours to assemble the FT-5000. We gave the assembly process 2.5 stars out of 5.
Best Functional Trainer With a Smith Machine: Force USA G20
If you’ve been wishing for a Smith machine capable of functional training, you’ll find it in the Force USA G20. It packs a serious punch by combining two sought-after equipment pieces into a single footprint while offering the most value out of all the options in this article.
The G20 is the sibling of the Force USA X15. It is similarly designed but focuses on those who want a Smith machine instead of a power rack’s typical Olympic barbell functionality. The Smith machine’s barbell runs along a set of guide rods inside the half rack, while the functional trainer’s trolley system slides up and down the outer uprights. That said, you can still mount traditional rack attachments on the outer uprights and perform Olympic barbell work.
The default package includes 30 attachments, the most out of any other functional trainer in this list. From the tried-and-true landmine and ankle strap to the globe-style pull-up bar and leg press attachment, it’s clear that Force USA wants you to maximize this machine’s potential straight from the get-go. There are optional upgrade kits for a lat-row station and additional attachments like jammer arms, dip bars, and a leg extension/curl station.
Note, however, that some attachments are subpar. For example, we find that the powdercoat on the J-hooks chips easily. The spotter arms are short, meaning we have to shorten our walkout when we do squats. While we give the G20 4.5 out of 5 stars based on the number of attachments available, we give it only 3.5 stars out of 5 for attachment quality.
With the included attachments and the available add-ons, the G20 offers a lifetime of training in a single footprint. We gave it 5 out of 5 stars for versatility due to the sheer number of exercises you can do with it.
If a custom fit is essential to you for cable exercises, then this functional trainer with Smith machine is the top choice. The guide rods for the functional trainer component are essentially two uprights and feature 65 different trolley positions — by far the most out of any other unit in this article. The high degree of custom heights makes the G20 an ideal choice if you simply want precise adjustments to fine-tune your starting positions. But where it will truly shine is when using it with multiple users: with holes spaced every inch along the uprights, it can accommodate users of varying sizes.
With a hefty price tag of $5,999.99, this is a serious investment and one I wouldn’t suggest making until you’ve compared it to other options. I’d highly recommend you test this unit in person to ensure it works as you envisioned. If you’re local to one of the company’s showrooms, that would be the best option since you’d ensure you’re using the most recent model. However, even getting a chance to test one at a commercial gym would be helpful because there aren’t usually huge upgrades between versions of the same machine.
At 79 inches wide and 67 inches deep, this unit is a beast. You’ll also need at least one to two feet on each side of the barbell to add and remove weight plates. This adds anywhere from 24 to 48 inches of extra width. And while the feet of this combo unit extend forward, I suggest you have an additional foot of space to use the uprights for barbell back squats. Want to bench press with a traditional barbell off the uprights? You’ll need up to four feet of extra room.
While I appreciate the attempt to save space by having the plate pegs extend out from the back, this orientation is less than ideal. In my opinion, the best placement for weight pegs is parallel with the sleeve of the barbell you’ll be using. Similar to the extra width required for putting plates on your barbell, you’ll also need a minimum of one foot between the end of the peg and the wall (assuming it’s not going in the middle of a room) to allow your body enough space for accessing your weight plates.
Since it has a potential space requirement of up to 127 inches wide by 115 inches deep, it’s important to measure twice before investing in this piece. The assembly process is also quite long — it took our staff almost 35 hours to put together. We recommend paying for the professional assembly service, which starts at around $800, if you can swing it.
Best Functional Trainer Cable Machine: Force USA X15
If you’re looking for the best functional trainer cable machine, this could be it. The Force USA X15 combines a half rack’s versatility with a functional trainer’s functionality.
The most significant benefit of the Force USA X15 is that it is essentially a half rack combined with a functional trainer. This means you can do barbell lifts and cable exercises using a single unit by removing the attachments from the uprights (the trolley system’s guide rails) and adjusting the trolley to your desired height. The product page claims there are over 400 possible exercises, and I believe it.
The number of included attachments is seriously impressive. Fifteen rack attachments come with it, from J-hooks and spotter arms to plate pegs and a landmine attachment. You can maximize your barbell exercises as soon as it’s assembled. Force USA also includes a variety of attachments to ensure you get the best out of your cable system, including a pair of d-handles to a checkered textured foot plate for your low rows.
Since the trolleys of the cable machine slide up and down on the uprights of the half rack, these guide rails have one of the highest number of adjustment heights out of any other functional trainer in this article. So, if you value getting your cable exercises as close to a perfect starting point as you can, this unit can be a solid choice.
The main drawback to the X15 is the price tag. For most lifters, a price tag of nearly $4,000 isn’t exactly within reach. However, I think more people will warm up to its cost when they realize that this is essentially an industry-standard power rack with a ton of accessories plus a beefed-up functional trainer.
The other elephant in the room is the large footprint requirement. Like the Force USA G20, the X15 has a significantly larger depth than your typical functional trainer. Additionally, since this is also a half rack for barbell exercises, you’ll need a minimum of nine feet of width to have at least one foot on either side of the barbell to load your weight plates (an Olympic barbell is around seven feet long). As a result, those with a small space might be unable to fit this unit.
Finally, it’s worth mentioning that the useable width of the pulley cables will result in specific cable exercises feeling cramped. The uprights the pulleys are mounted onto are 48 inches apart. However, the pulleys can swing inwards by approximately six inches on each side. Because of this, the distance between the handles on exercises like chest flies or cable crossovers will only be about 36 inches, not giving you much of a stretch in your chest.
Best Plate-Loaded Functional Trainer: Titan Fitness Plate-Loaded Functional Trainer
Even though the quality of Titan Fitness’s equipment can sometimes be questionable, I’ve never had any issues with anything I’ve bought from them — including my favorite squat rack, the X-3 Power Rack. I’m also impressed with Titan’s plate-loaded functional trainer because it packs in a serious number of features. Its dedicated pulldown-row station, five included attachments, and reasonable price make it the best plate-loaded functional trainer on the market.
The standout feature I noticed immediately on this unit was the center pulldown-row station. This isn’t included in most functional trainers, so it will appeal to you if you like performing the best back exercises frequently. The separate lat pulldown area means you can keep your lat pulldown bar hooked up and out of the way. Meanwhile, the low-row station uses a separate cable to spare you the time of constantly swapping your attachments and also has a footplate for you to brace your feet and push your cable rows to the max.
Titan includes five different attachments: a tricep rope, an ankle cuff, a lat pulldown bar, a low row bar, and dual stirrup handles. On the other hand, most companies only provide a pair of basic handles. In my opinion, this is a great addition because it allows you to perform a wide range of exercises, including tricep pushdowns, glute kickbacks, and more.
The 1,540-pound cable capacity is a prime example of a company correctly positioning its plate-loaded functional trainer. Although the lat-row station has a 660-pound capacity for weight plates, you can technically add much more than that based on the cable capacity. So, if you have calibrated plates, you can load ‘em up and know that this unit can keep up with even the strongest powerlifters. Compared to the other functional trainers on the market, Titan’s has one of the highest absolute weight capacities.
One drawback is that this plate-loaded functional trainer is quite deep. Since it has a center lat-row station, it ends up with a depth of 53 inches, which usually requires you to put it in the corner of your gym. Depending on your home gym layout, this might not be feasible, and if all of the corners in your workout space are already occupied, you’ll be stuck with putting it along a wall. This means it will stick out by almost six feet. With the widest part at the front, you might find its 61-inch width annoying (and a tripping hazard).
Some minor call-outs on the quality: the hanging hooks are basic, and the low-row footplate is smooth, offering little grip. It’s also welded directly to the bottom crosspiece, which results in no adjustability. While five attachments are included, the long bar and the short bar don’t feature rotating centerpieces, so your reps won’t feel as smooth compared to a higher-quality attachment. Lastly, the pulleys are nylon instead of ultra-smooth aluminum.
Like most Titan Fitness products, their functional trainer only has a one-year warranty. This is typical with almost all their products and reflects the more budget-focused quality you’ll experience with Titan. However, they offer two and three-year warranty extensions for $120.99 and $157.99, respectively, if you want additional coverage.
Best Compact Functional Trainer: Torque F9 Fold-Away Functional Trainer
The Torque F9 is our pick for the best compact functional trainer due to its space-saving capability and high-end touches.
The Torque F9 folds away to just 44.6 inches wide and 34.9 inches deep. This makes it ideal for home gym owners who want to invest in a quality functional trainer but don’t have a huge amount of space. It’s also ideal for those who don’t want their functional trainer on display at all times and have limited floor space and want to maximize it.
The Torque F9 Fold-Away Functional Trainer at the Breaking Muscle testing facility
We’ve had a chance to test the Torque F9, and in our experience, the best way to make use of the folding feature is to place the machine in a corner. The doors are easy to fold in and out because of the heavy-duty casters (wheels) at the bottom of each door.
Another key feature of the Torque F9 is the different weight stack options. You can choose between 150-pound, 200-pound, or 225-pound dual-weight stacks. Few companies offer more than one option, and the fact that you can choose between three increments is a big plus, especially since this is where a significant amount of the weight will come from for the machine — the heavier the machine, the more shipping fees, too.
If you know the machine will only be used for light rehab work, you can opt for the 150-pound version to save quite a bit of coin. On the other hand, if you’re looking to build strength, it’s best to select the heaviest 225-pound option because you can grow into it. If trying to decide between two weight increments, I recommend choosing the heaviest because it doesn’t look like Torque currently offers expansion kits.
The Torque F9 Fold-Away Functional Trainer opened up at the Breaking Muscle testing facility
However, one thing to note about the weight stacks is that they aren’t labeled by the amount of weight you’d be lifting when you adjust the pin. Instead, they’re labeled as 1, 2, 3, and so on. Torque doesn’t disclose how much each individual weight stack plate weighs, but based on our testing, we believe each weighs 10 pounds.
Torque includes six attachments by default, and I appreciate that they do this because we’ve been able to use this functional trainer to its maximum potential. Once assembled, we didn’t have to go out and buy basic attachments like we’ve had to for other functional trainers we tried.
A couple of the attachments are quite unique, such as the squat harness, which allows you to perform squats more easily, and the universal strap that you can use to assist you on pull-ups or chin-ups. We like this because it allows for even more exercise variety than most functional trainers on the market.
A Breaking Muscle staff member doing pull-ups on the Torque F9 Fold-Away Functional Trainer
There’s also a foldaway bench that you can buy as an add-on, which fits inside the unit after folding it away. If this machine is the centerpiece of your home gym, I would highly recommend going with the bench because it will also save valuable floor space. Lastly, they even have weight stack pins to add 2.5 pounds, which are excellent for microloading those smaller muscle groups.
The biggest downside to the Torque F9 is the price. Torque doesn’t list the price outright, but I did some digging and found out the prices can range from around $2,300 to around $2,699 — the price range depends on which weight stack option you choose. For another $400, you can also get the foldaway bench. Compared to other options in this article, though, this total price tag is fairly expensive and doesn’t even include shipping costs.
An area for improvement that I see is the pulleys. This foldaway functional trainer uses nylon pulleys, which are known to be less smooth than aluminum ones. Nylon pulleys make sense for a commercial machine because the machine will be abused in a commercial facility by dozens or even hundreds of people daily. But in my opinion, aluminum pulleys are better for home gym units because they will be used by just a single person or maybe a couple of users. For this reason, I wish Torque included aluminum pulleys by default or as an optional upgrade since they’re more durable and offer a smoother pull.
Lastly, I’m a little disappointed by the lack of storage on the F9. I understand that most of the center area of the functional trainer needs to be open for the doors to close inwards, but it looks as if a big nameplate is just occupying the upper half of the middle. This could be a prime place for storing attachments, or perhaps offering some storage hooks on the inside panels of the folding doors.
As an aside, Torque offers a wall-mounted version of their F9 foldaway functional trainer, which has an upgradeable storage rack in the unit’s center area for dumbbells or kettlebells. I think this is an excellent upgrade and a great use of space — I just wish they considered a similar storage system for their standalone functional trainer.
Best Budget Functional Trainer: Bells of Steel Functional Trainer
Based on our analysis, the Bells of Steel functional trainer is the best budget option. It’s priced competitively at just under $1,900 while offering many finer touches that only high-quality functional trainers tend to have.
Despite its budget-friendly price, this unit features ultra-smooth aluminum pulleys. What seems like a small upgrade makes for a noticeably higher-end experience with your cable exercises. But that’s not the only standout feature. Storage hooks in the center help keep your handle attachments off the floor and within reach. Even the stickers that go on the weight stack plates are of impressive quality, made by the world-renowned company 3M.
Although it doesn’t fold, this unit is one of the more compact ones on our list. The 81-inch height means it will fit almost all basement or garage gyms. With a 53-inch width, you’ll get a better stretch when doing cable crossovers compared to the power rack-mounted functional trainers like Force USA X15. But the 30-inch depth is the most impressive. A cable machine of this versatility being under three feet deep is seriously impressive, and when wedged in the corner of your home gym, will take a surprisingly small footprint.
Its 160-pound weight stacks have a 2:1 ratio, which means the maximum felt weight caps out at 80 pounds. For a functional trainer, this is quite low and limits your progress on traditionally heavier exercises like tricep push-downs, cable crossovers, lat pulldowns, and low rows.
According to their website, Bells of Steel manufactures almost all their fitness equipment overseas — mostly in China. The functional trainer is likely made overseas as well, seeing as though it’s priced at $1,899.99. Because of this, you’ll miss out on the typically higher manufacturing standards in North America and the chance to support local workers.
Lastly, it appears that the assembly is far from a walk in the park. The hardware comes in a kit, but the bolts aren’t labeled clearly enough to show you which size is which. Thankfully, they have a detailed step-by-step instruction video on their YouTube channel. Many customers explained that following the video guide instead of the instruction manual was better.
What Is a Functional Trainer?
A functional trainer is a highly versatile and adjustable piece of fitness equipment that allows you to perform cable-based exercises in a relatively compact footprint. They’re offered as weight stack or plate-loaded versions and feature adjustable pulley systems that slide up and down along guide rails, so you can perform full-body workouts for strength training, muscle building, or rehab.
Benefits of a Functional Trainer
The benefits of a functional trainer are extensive. They’re highly versatile, so you can perform hundreds of exercises, from strength-focused to muscle-building to rehab work. The weights slide along guide rails and rest on rubber stoppers, which increases your safety. They’re also compact, and their half-moon design allows them to easily tuck into a corner to minimize the floor space they occupy.
What To Consider When Buying a Functional Trainer
Price
Let’s not dance around this. As a cable machine, functional trainers are expensive — and yes, this even goes for budget models like the Bells of Steel Functional Trainer.
Despite the hefty price tag of certain models like the Force USA G20 (around $6,000), I still believe in the buy-once, cry-once mindset, where you should simply invest in the best unit from the start instead of buying a cheap version you may need to upgrade later.
Spending up to another $500 to $1,000 can give you a much better experience over time. Assuming it gets used frequently, I definitely think the extra money is worth it in most cases. That said, financial situations can vary, so we’ve made sure to feature functional trainers of different price ranges here to ensure you find something financially accessible to you.
Dimensions
When it comes to functional trainers, taller is usually better. You won’t have to bend your knees when doing pull-ups, and you won’t have your range of motion limited on popular exercises like tricep pushdowns or lat pulldowns to the point where you’d have to do them kneeling.
Unfortunately, the taller functional trainers tend to be nine feet tall, which is beyond the height of most basements and even some garages. Because of this, most companies make their functional trainers to be under 7 feet tall. That said, I would encourage you to go with the tallest functional trainer that you can if you have the ceiling height for it.
As far as the depth, home gym functional trainers are made to be less deep than their commercial counterparts. This is great because home gym warriors tend to have small workout spaces compared to commercial facilities, and a smaller unit means more room for exercises and activities.
On a similar note, the width of functional trainers for home gyms is also made to be more compact. Again, this is great because it’s easier for you to fit it in your home gym. The downside is that on what’s arguably the most popular functional trainer exercise, chest flies, you won’t get nearly as good of a stretch compared to a commercial-grade functional trainer. If this is an absolute dealbreaker, opt for the widest option in this list: the Torque F9, which is about 70 inches wide.
Attachments and Accessories
In the beginning, you can make do with the pair of d-handles that tend to come with every functional trainer. But it’s common to expand your attachment arsenal over time to add more variation.
While it’s great to have a lat pulldown bar, a low row bar, dual stirrup handles, an ankle strap, and a tricep rope included by default, like with the Titan Fitness Plate-Loaded Functional Trainer, I don’t think this should be a make-or-break area.
Pulley Ratio
The pulley ratio is not to be overlooked. When factored in with the maximum weight, it will determine how much weight you actually feel in your hands when using the machine.
Most machines nowadays come in a 2:1 ratio, meaning if you set the weight stack to 100 pounds, it will feel like you’re lifting 50 pounds. It gives a smoother pull due to the higher number of pulleys and a longer range of motion due to the longer cable needed. However, you can still find functional trainers with a 1:1, 3:1 or even 4:1 pulley ratio on the market.
Maximum Weight
This tends to be the spec people care about the most, but remember that it’s only one piece of the puzzle.
While the machine’s maximum static weight definitely matters, the maximum felt weight depends on the maximum static weight and pulley ratio. For weight stack functional trainers, I’d suggest you not settle for a machine with a maximum felt weight of less than 75 pounds (for a 2:1 pull ratio machine, this would be a 150-pound static weight) unless it comes with an expansion kit that you can upgrade to later on.
This 75-pound minimum ensures you can perform most exercises without being limited by the maximum weight. For example, you might be fine with a machine that caps out at 75 pounds for tricep pushdowns but may exceed this amount for lat pulldowns and cable crossovers after some dedicated training.
When it comes to the plate-loaded machines, the pulley ratio should be factored into the maximum weight capacity of the machine. With no weight stacks included, companies will sometimes put a stronger cable on this variation (special shoutout to the Titan Fitness Plate-Loaded Functional Trainer) but this is definitely the exception more than the standard.
Minimum Weight
Thought maximum weight was the only poundage factor that mattered? Think again.
The minimum weight that you’re able to do is an underrated aspect. Whether you have a weight stack or plate-loaded machine, this still holds true. When rehabbing an injury or targeting an isolation muscle, being able to start at 2.5 or five pounds of felt weight makes a huge difference in the versatility of a weight stack functional trainer.
For the plate-loaded unit, this is less of a concern since the unloaded cable normally weighs less than five pounds, and you can just microload it with fractional plates. However, I have seen the occasional carriage that’s made to be sobomb-proof that even when unloaded, it weighs 15+ pounds and becomes unusable for many rehab exercises.
Total Cable Capacity
You may find yourself using the entire stack of your functional trainer. Select machines will use a cable 50 to 150 pounds above the maximum static weight of the machine. This means that you can mount a weight plate pin to the weight stack and add on Olympic weight plates, exceeding the limitations of the weight stack.
But you’re technically exceeding the weight limit of the machine when doing this, and the closer you get to the total cable capacity, the more likely you risk overloading it and causing it to break. And the chances that the company will replace your cable free of charge are slim to none.
Weight Increments
Similar to the above, the actual weight increments the machine uses shouldn’t be overlooked. Ten-pound increments are the standard because they make counting easier for anyone who uses imperial units. I would raise my eyebrows at any machine that jumps by anything more than 10 pounds or has its weight stack plates made in kilogram sizes, like the REP FT-5000.
Weight Stacks vs. Plate-Loaded
This is a critical distinction that you have to make when choosing the functional trainer that’s right for you.
Weight stacks are the peak of convenience in a home gym, especially if you’d like to do drop sets of any kind. Changing weights in seconds with the switch of a pin is seriously hard to beat.
Plate-loaded functional trainers are definitely more time-consuming to change. But if you already have a couple hundred pounds of Olympic weight plates and don’t mind the extra minute or so it takes to do some plate math and physically swap the plates, this style of machine can save you up to $1,000.
Number of Trolley Heights
Like a power rack with one-inch hole spacing in the bench zone, it’s nice to have lots of trolley height settings along the uprights. I would personally recommend that you settle for no less than 15 heights, and in general, more is better. Having more positions where you can fine-tune the trolley is helpful to get the cable in the best position for any exercise you do based on your body proportions.
Pulley Type
Having used both types of pulleys, I’d recommend aluminum over nylon every time. The main reasons are that aluminum pulleys are more durable and are noticeably smoother, especially when returning the cable to the machine — they don’t seize like nylon ones sometimes do. Plus, buttery-smooth reps in a home gym can make your workout much more enjoyable.
It’s important to note, though, that nylon pulleys aren’t an irreversible choice. There are a number of places online where you can buy them as singles or entire packages. Similar to the number of handle attachments included, this shouldn’t be a make-or-break aspect.
Warranty
A solid warranty is critical for a functional trainer. There are lots of moving parts on a cable machine like this, and in case anything goes wrong, it pays to have a reputable warranty to back you up.
Unless you’re mechanically inclined and/or love to tinker around with gym equipment, I’d recommend settling for no less than a one-year warranty. But if peace of mind is the most important factor for you, opt for a functional trainer that includes a lifetime warranty — especially on parts like the cables and pulleys, which will tend to wear out the fastest.
Assembly
Regardless of the functional trainer you choose, chances are that your assembly will be a multi-hour process.
That said, a detailed instruction manual and labeled hardware go a long way to making your assembly more enjoyable. I’ve found that more brands are also providing step-by-step instructional videos. Trust me, there’s nothing worse than excitedly opening up your boxes just to find out that the manual is just a single diagram and all the hardware is loosely scattered in a single plastic bag.
Packaging
This might come as a surprise, but the packaging your functional trainer comes in can make or break your first moments with it.
The functional trainers we’ve mentioned in this article are home gym variations, which means that they shouldn’t arrive in a single crate on a pallet that requires you to use a forklift to unload it. As far as I’m concerned, home gym equipment should be able to be moved into a homeowner’s gym by hand because most of us don’t have an extra forklift lying around.
This is a double-edged sword, though. Functional trainers have a lot of parts, which means a lot of packaging. With heavy steel components, that packaging needs to be durable and thick enough to withstand the abuse it can be put through by shipping carriers. If you’re a basement dweller or your home gym isn’t as accessible as a garage on a street level, consider asking the company how the functional trainer is packaged before you pull the trigger.
Durability
When it comes to functional trainers, the durability of their parts shouldn’t be glossed over and the most important parts you should be looking at are the pulleys and cables.
When it comes to pulleys, aluminum is more durable — they’re also smoother, which is a big plus in my book. As far as cables, the total capacity is the most important factor. Make sure the cable capacity is higher than the absolute weight of the functional trainer’s weight stack by at least 50 pounds. You don’t want it snapping on you when you’re maxing out the stack.
It’s true that aluminum pulleys will cause more wear and tear on the cables, but I don’t think this is a huge concern if your functional trainer will be in a home gym.
Final Thoughts
Functional trainers have revolutionized home gym workouts, offering incredible exercise versatility and adjustability in a small footprint.
The best functional trainers combine intelligent design like that seen on the FT-5000, but can also include all-in-one units like the Force USA G20 — offering a lifetime of training in a single footprint.
At the end of the day, the best functional trainer for you depends on your budget, the size of your workout space, and the functional trainer features you value most.
What are some qualities of a good functional trainer?
The qualities of a good functional trainer include aluminum pulleys, a pair of d-handles, at least 15 trolley height settings, and a minimum of 75 pounds of felt weight.
What is the best functional trainer?
The best functional trainer overall is the REP Fitness FT 5000. Relative to its competitors, it stands out as the top choice in its price range because it offers innovative features with a premium cable machine experience similar to what you’d find in a commercial gym.
Is a home functional trainer worth it?
Yes, a home functional trainer is almost always worth it. It unlocks cable machine exercises like tricep pushdowns and lat pulldowns, which are sorely missed in most home gym exercise routines, and does so with a reasonable footprint.
How much weight should a functional trainer have?
A functional trainer should have a minimum of 75 pounds so that you can target your isolation muscles effectively. However, having up to 200 pounds is ideal for working your back muscles with lat pulldowns and low rows.
What are the differences between the FT 5000 and Titan?
The FT 5000 is 3.5 inches taller, six inches narrower, and eight inches shallower than Titan’s weight stack functional trainer. The FT 5000 weight stack goes from 12.5 to 112 pounds of felt weight, while Titan’s goes from 10 to 100 pounds. The FT 5000 has metric increments of five kilograms, while Titan features imperial increments of 10 pounds. The FT 5000 only includes one pair of d-handles, but Titan includes five different handle attachments.
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Although they compete in different divisions, Samson Dauda and Michael Daboul share the same goal: to build a championship-level physique in time for the 2023 Mr. Olympia contest. With the former coming off a sixth-place debut in the Men’s Open division of last year’s contest and the latter looking to improve upon a 10th-place finish at the Classic Physique Olympia, both men have ample motivation to make everyone forget about those 2022 Olympia results.
As the biggest bodybuilding show of the year inches closer, Dauda and Daboul can’t afford to make any mistakes with their nutrition or training. Just six weeks away from getting to pose for the judges in Orlando, FL, the dynamic duo teamed up for a demanding chest and calves workout that left no doubt about their commitment to being stage-ready by Nov. 2.
Dauda shared highlights from an intense muscle-building session with Daboul in a training vlog posted on his YouTube channel on Sept. 25, 2023. The workout begins around the 1:15 mark.
No strangers to individual success — Dauda captured top honors at the 2023 Arnold Classic while Daboul won his division at the 2023 New York Pro — the two IFBB pros put in some serious work at the UK-based Factory Gym.
Don’t let the number of exercises fool you, either. Even though Dauda and Daboul didn’t perform a long list of movements, the intensity and structure of the workout provided more than a sufficient stimulus for maximum muscle growth.
Superset: Seated Calf Raise with Standing Calf Raise
Building bulging calves can be quite the challenge. However, Dauda’s method for increasing size and thickness clearly works. Instead of settling for one exercise at a time, the man known as “The Nigerian Lion” doubled-down on his calf-building efforts by utilizing a superset-style plan of attack.
Dauda and his training partners started the workout by alternating between seated calf raises and standing calf raises. The leg-oriented part of the session included grueling sets of 15 repetitions that focused on squeezing at the top of the movement to ensure adequate time under tension.
As if performing multiple versions of calf raises wasn’t challenging enough, Dauda raised the stakes with a blood-pumping finisher.
“We get to the point where we’re maxing out on our heavier set,” he explained. “Then we did a drop set on the seated calf where basically every five [reps] we took 10 kilos [22 pounds] off and worked our way down without stopping.”
Incline Chest Press Machine
After exhausting their calves, Dauda and Daboul showcased their upper-body strength and endurance on a plate-loaded incline chest press machine. Once again, this portion of the workout featured a high-volume, high-intensity approach.
Working in a pyramid-style, the bodybuilders began with a warm-up set of 15 repetitions with a pair of 20-kilogram (44-pound) plates per side. They progressed all the way up to a total of 10 plates before employing a drop-set finisher in which they performed multiple “mini-sets” of five reps, removing two plates at a time until only four plates remained.
Superset: Iso-Lateral Incline Chest Press with Standing Flye Machine
Next, Dauda took things to another level with yet another superset. This time, he and his training partner performed sets of 12 repetitions on the seated incline chest press to target the pecs and triceps. The “iso-lateral” design of the machine allowed each lever arm to operate independently, similar to dumbbells. They paired this compound movement with chest flyes on the Panatta Standing Multi-Flight machine — a unique device with adjustable handles that allow a variety of flyes and lateral raises.
Dauda specifically noted that the focus of the second exercise was “contracting and squeezing” to build the thickness of the muscle and bring out the striations of the chest.
To finish, Dauda and Daboul used a distinct version of an incline dumbbell press — squeezing the weights together throughout the movement to create an incline hex press. The Nigerian Lion started with 20-kilogram (44-pound) dumbbells while Daboul, “The Saharan Eagle,” worked with 16-kilogram (35-pound) weights.
They focused on touching the dumbbells together, slowly lowering the weight to chest level before extending and locking out their triceps. By the time the workout concluded, Daboul had a new appreciation for his fellow Mr. Olympia contestant’s unique training style.
“I train intense but not in that high volume,” Daboul said. “The combination that he has of high intensity and high volume — not everyone can keep up. I tried to keep up in the first two exercises and then I was exhausted.”
Superset-Centric Chest and Calves Workout
Dauda’s idea of utilizing high-volume training (sets of 12-15 reps) with heavy loads will test your strength and your endurance. Here’s a breakdown of the exercises performed in what was clearly a taxing workout for everyone involved:
Superset: Seated Calf Raise with Standing Calf Raise
Incline Chest Press Machine
Superset: Iso-Lateral Incline Chest Press with Standing Flye Machine
Incline Hex Press
Despite including just six exercises, this high-volume workout will surely deliver results. Utilizing principles like supersets and drop sets, along with working at such a high intensity, should bolster anyone’s efforts to grow muscle and overall size. And if Dauda and Daboul continue to build upon their impressive showings this year at the 2023 Olympia, they might have a chance to celebrate together.
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The World Natural Bodybuilding Federation (WNBF) held one of its most recognizable contests of the year, the Pro Universe, on Sept. 23, 2023. The Pro Universe is held in high esteem by many fans of the sport, largely because the winner walks away carrying the title of “Mr. Universe” — a championship synonymous with classic bodybuilding dating back to the 1940s under a variety of bodybuilding federations.
The WNBF held its first Pro Universe contest in 1990. In the most recent edition, Malcom Cooper came away with the 2023 Pro Universe victory. Cooper weighed roughly 174 pounds (79 kilograms) when he took the stage against eight high-level competitors.
Prior to entering his first amateur bodybuilding contest in 2016, Cooper reached a body weight of 260 pounds (118 kilograms). The determination and focus required for such a significant personal transformation is likely a driving force behind his competitive success.
In a contest recap posted on his Instagram page, he referenced the necessary commitment and consistency, writing:
“PRIDE… not in an outcome… But pride in the income… The work. The sacrifice. The intent. The focus. The fire. The tears. The study… This weekend was cumulative in many ways…
The 37-year-old athlete has a background not only in bodybuilding, but in powerlifting as well. He appears to still maintain one foot in the world of strength sports, as he posted an Instagram story showcasing a deadlift of 525 pounds (238.1 kilograms) — three times his bodyweight — performed just days after winning the Universe title.
Cooper’s first professional bodybuilding contest was a runner-up debut at the WNBF Natural Muscle Mayhem in Oct. 2021. With his victory at the Pro Universe, Cooper now officially qualifies to enter the most prestigious WNBF contest of each calendar year — the World Championships, scheduled for Nov. 18-19 in Seattle, WA. Cooper last appeared at the World Championships in 2021 where he placed fifth.
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If you’re an avid weightlifter, you’ve probably got some protein bars stashed in your gym bag, car, or desk drawer. It’s no secret that protein bars offer a super efficient way to up your protein intake to maximize muscle gains. With so many on the market claiming to be top-notch, it’s difficult to know which are the best protein bars, so our team took it upon ourselves to help you narrow it down.
As a registered dietitian and nutrition writer, I’ve researched and reviewed dozens of the best protein powder and protein bar supplements. Combining my nutrition expertise and the feedback from our trusted Breaking Muscle product testers, many of whom are certified personal trainers, competitive Olympic weightlifters, and other highly credentialed individuals, we’ve created the ultimate guide to help you choose from the 13 best protein bars.
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.
How We Chose the Best Protein Bars
It’s fair to say that we know a thing or two about protein bars. In fact, our team has tested over 40 protein bars, and we’ve done more than just determine if they taste good. We’ve analyzed them and scored them on a scale of one to five (one being the worst, five being the best) based on their nutrient content, texture, price, and other customer reviews to ensure that the protein bars we share are of value to your physical health.
Everyone has unique goals, so we chose several protein bars catering to a variety of dietary preferences and goals. Whether you want to gain muscle mass, lose weight, reduce your sugar intake, or avoid gluten, we hope to help you find the best protein bar for you.
Made with minimal, 100 percent natural ingredients
Free of added sugar or artificial sweeteners
Low in saturated fat
12 appetizing flavors plus occasional seasonal flavors
Cons
Less protein than other bars containing 20 grams or more
More expensive than other options that cost less than $2.00 per serving
With RXBARS you know exactly what you’re getting, which is why we consider them the best protein bars overall. The brand’s “No B.S.” promise is apparent in their use of natural, simple ingredients that everyone is familiar with. Think egg whites, cashews, peanuts, and dates — real foods you can find in your own kitchen or pantry. They are minimally processed and never contain artificial colors, flavors, or sweeteners.
RXBARS offer 12 grams of protein, primarily from egg whites and nuts. This is low compared to other protein bars that offer 20 grams or more, but the protein sources are high-quality. Egg whites, in particular, contain a complete amino acid profile, meaning they contain all nine essential amino acids the body doesn’t produce on its own. This is beneficial for optimal muscle building and repair. It can be challenging to eat enough protein, especially if you’re trying to pack on muscle, but RXBARS can still help you reach your protein needs.
This healthy snack is low in saturated fat, which is exceptionally hard to find in a protein bar. Of the seven grams of fat, only one gram is saturated fat. This means the rest is from heart-healthy unsaturated fat. For comparison, other options like the Naked Chocolate Chip Protein Cookies can have up to seven grams of saturated fat, nearly 35 percent of the recommended daily value.
What’s more, RXBARS come in tons of different flavors. There are currently 14 flavors on the company website, two of which are seasonal. RXBARS are sweet, but not too sweet, and don’t leave an artificial aftertaste that other bars with artificial sweeteners sometimes have. One of our product testers, who rated taste 4 out of 5 stars, likes all the flavors but enjoyed the Chocolate Sea Salt and Mint Chocolate bars the best. Breaking Muscle Reviews Editor Amanda Dvorak also enjoys the Blueberry flavor, which she likes breaking into small pieces and mixing into Greek yogurt.
However, we rate the texture of RXBARS at a 4 out of 5 because they are VERY chewy — like stuck in your teeth chewy — which we liked, but realize that won’t be everyone’s preference. They also have chunks of certain ingredients, like cashews and dates, in them, which is great if you like chunky bars but not so much if you favor a smooth-textured protein bar.
Although customers who leave reviews on the RXBAR website rarely express dissatisfaction regarding the company’s customer service, we gave this area 3 out of 5 stars because they don’t accept returns. The company does, however, encourage customers to reach out if they are unhappy with their order so they can “make it right.”
Best Tasting Protein Bars: Naked Nutrition Protein Cookies
Less protein than other bars containing 20 grams or more
More expensive than other options that cost less than $2.00 per serving
Sweetened with erythritol, a sugar alcohol that may be linked to blood clotting
Naked Nutrition Protein Cookies are a protein-packed treat without the extra sugar, carbs, and fat that still taste great. Whether you’re an athlete or simply trying to improve your health, they are a convenient protein snack option. They’re gluten-free, soy-free, and made with natural ingredients to help boost your nutritional intake.
Naked Cookies contain 10 grams of high-quality whey protein from grass-fed cows. Whey protein has a higher concentration of leucine, a branched-chain amino acid (BCAA) that plays a vital role in activating muscle protein synthesis, making this a great post-workout snack. (1)
They contain an impressive six grams of fiber, 21 percent of the daily value for a 2000-calorie diet. Fiber helps to keep you regular, reduce cholesterol levels, and regulate blood sugar. Fiber also makes you feel fuller for longer, which may aid in weight loss by reducing mindless munching throughout the day. The fiber content in Naked Cookies is on par with RXBARS, which have around five grams of fiber (depending on the flavor), but higher than Orgain Organic Protein Bars, which only have two grams of fiber.
Naked Cookies are sweetened with stevia and erythritol. Erythritol is a sugar alcohol that’s gotten a lot of heat recently for new studies suggesting it’s correlated with blood clotting. However, this needs to be further studied. (2)
Customers who leave reviews on the Naked Nutrition website rave about the taste and texture of these protein cookies. One customer says, “I expected a dry and crumbly texture but to my surprise, they are on the soft side and chewy. I would definitely buy them again!” Another writes, “Love this cookie. It’s like you’re eating a home-baked cookie.”
Best Protein Bars for Weight Loss: Legion Protein Bar
More expensive than other options that cost less than $2.00 per serving
Includes added sugar
Sweetened with erythritol, a sugar alcohol that may be linked to blood clotting
Legion Protein Bars are a high-protein, low-sugar snack that can support muscle building and weight loss. They’re GMO, gluten, and soy-free, and always made with 100% natural ingredients.
We love the macro breakdown of these bars. They’re high in protein compared to other protein bars with less than 15 grams per serving. The 20 grams of protein comes from a blend of whey concentrate, milk protein isolate, and whey isolate. For athletes, it’s ideal to consume between 20 to 40 grams of protein every 3-4 hours to build muscle mass and reduce body fat. (3)
High protein snacks, like Legion Protein Bars, support weight loss goals for several reasons. Protein has a higher thermic effect of food (TEF) than carbs and fat, meaning your body burns more calories digesting it. Protein promotes muscle growth, which boosts metabolism, so you burn more calories throughout the day. Lastly, protein and fiber (eight grams in Legion Protein Bars) are satiating, and you might eat less overall.
Our expert product testers approved of most of the flavors they tried, rating taste 4 out of 5 stars. One tester thought the chocolate flavor in the chocolate chip cookie dough bar was lacking and enjoyed the stronger flavors of the chocolate peanut butter bar more.
Regarding texture, our team wasn’t as impressed. One tester said it looked like it would be a moist, chewy bar but was a little drier than I expected and it got stuck in her teeth. Bottom line, it was denser than expected, which means lots of chewing.
Legion gets extra recognition for their superb return policy. Not satisfied with your protein bars? No worries, they will give you a full refund, AND they don’t even ask you to send it back.
More expensive than other options that cost less than $2.00 per serving
Jacked Factory Authentic Bars are made with natural ingredients and contain no artificial sweeteners or sugar alcohols. They’re packed with whey protein isolate, intended to help you meet increased protein needs for the muscle gains you’re after.
Each Authentic Bar offers 15 to 16 grams of whey protein isolate. Whey isolate has been heavily filtered to remove lactose and fat, resulting in a higher protein product containing at least 90 percent protein. (4) It’s a quality protein source, ideal for those wanting to increase their muscle mass. It’s also noteworthy because other protein bars, such as the Pure Protein bars, use a blend of whey concentrate and whey isolate in their formulas.
Even with the high protein content of this bar, our team rated the nutrition content 2 out of 5 stars due to all the added sugar. Needless to say, 17 grams of added sugar is a lot. For reference, The Dietary Guidelines for Americans recommends limiting added sugar to no more than 10 percent of your total daily calorie intake. For someone consuming 2,000 calories, that’s 50 grams per day. Too much added sugar can increase blood glucose and promote weight gain.
Our team loved the taste and texture of Authentic Bars, rating these a 5 out of 5. One of our testers who tried the Peanut Butter Candy flavor says that if you’re a peanut butter lover, you’ll die for this flavor. She was also able to taste the honey, which is used as a sweetener, but couldn’t detect any artificial tastes.
A lot of protein bars tend to have a chalky, tough texture, but not these. Authentic bars are soft, moist, and just a little crumbly. They’re a high-protein sweet treat for those who value great taste and protein quality.
More affordable than many other bars that cost more than $2.00 per serving
Cons
Contains added sugar
Sweetened with erythritol, a sugar alcohol that may be linked to blood clotting
Less protein than other bars containing 20 grams or more
Orgain protein bars are made with organic, vegan ingredients and only contain 150 calories per serving. These gluten, soy, and dairy-free bars are convenient to take with you on the go, after a workout, or just as a mid-afternoon snack.
Orgain’s snack-sized plant-based protein bars offer 10 grams of plant protein from a blend of brown rice, peas, and chia seeds. Individually, these sources lack one or more essential amino acids, but when combined, they provide the complete amino acid profile, which is optimal for muscle growth and repair.
We rated nutrition content at a 3.5 out of 5. The protein content could be slightly higher, and we’d like it to have less added sugar — though at six grams, it’s still less than the 17 grams of added sugar you’ll find in bars like the Jacked Factory Authentic Bars. However, we appreciate that these are lower in saturated fat than several other bars we tested (1.5 grams versus 3.5 to seven, respectively).
One of our team members tried the Chocolate Chip Cookie Dough and really liked the flavor and texture, rating these at a 5 out of 5. While the ultra-condensed texture suited the cookie dough flavor, it might not pair as well with the other options.
If you’re unhappy with your order, returns and exchanges are free. Orgain covers the return cost and provides a prepaid return shipping label. No extra fees are involved, so we gave customer service a 5 out of 5.
More expensive than other bars that cost less than $2.00 per serving
Less protein than other bars containing 20 grams or more
The BHU Keto Protein Bar is a USDA organic, vegan snack made without artificial sweeteners or flavors. Made to fit into the keto diet, they’re super low in net carbs, with moderate amounts of fat and protein. These bars need to be refrigerated to maintain their texture and freshness.
Although this protein bar contains 17 grams of total carbs, 16 are from fiber, resulting in only one gram of net carbs. Net carbs exclude fiber since fiber is indigestible and passes through the body mostly intact. Fiber helps to promote regular bowel movements, reduce cholesterol, and maintain healthy blood sugar levels.
Furthermore, BHU Keto Protein Bars aren’t made with any added sugar. Instead, they’re sweetened with monk fruit extract.
Our Breaking Muscle team was impressed with the overall carb content of this bar but rated the nutrient content at a 3.5 out of 5. The protein content is lower than many other bars we tested — some flavors only have six grams of protein, while most of the other options on our list have at least 12 grams of protein. Also, because they’re keto, they’re higher in saturated fat (eight to nine grams), which could deter individuals monitoring their fat intake.
Taste was highly rated by our expert tester, who gave it a 5 out of 5 and said the bars were super easy to eat and tasted like dessert without being too sweet. The texture, which we also rated at a 5 out of 5, is soft and doughy — almost buttery to bite into!
More expensive than other bars that cost less than $2.00 per serving
Less protein than other bars containing 20 grams or more
Perfect Keto Bars are made with a simple list of high-quality real food ingredients. They’re low in net carbs and a good source of protein and fiber, which could help regulate blood sugar in those with type 2 diabetes.
Protein and fiber slow digestion and the absorption of nutrients, preventing spikes in blood sugar. Several Perfect Keto Bar flavors contain up to nine grams of fiber, providing 32 percent of the daily value for a 2,000-calorie diet. Each bar contains 10-13 grams of protein from almond butter, high-quality collagen, and cashews.
Since these are keto bars, they contain higher amounts of fat, with 17 to 18 grams per serving. For comparison, most protein bars on this list have around 10 grams of fat. Some, like the Orgain Protein Bars, only have five grams of fat. Research shows that low-carb diets and very low-carb diets (keto) are effective for improving blood sugar control and reducing body weight in individuals with type 2 diabetes. (4)
It’s important to note that a keto diet may not be appropriate for everyone. Diabetes is linked with a higher risk of heart disease, and some may need to avoid the increased fat content of the keto diet. Keto diets are also difficult to sustain. Talk with your healthcare provider or registered dietitian nutritionist for personalized nutrition advice.
Our staff tried the Peanut Butter Chocolate Chip flavor and rated the taste at a 4.5 out of 5. The peanut butter flavor is strong, with bits of chocolate chips and peanuts throughout. If you like peanut butter, this flavor was made for you. The team rated texture at a 5 out of 5 and liked how these bars almost melt in your mouth.
The company offers a 30-day return policy, even for opened items. The Perfect Keto website includes an expansive FAQ section as well as a contact form, earning customer service a rating of 4 out of 5.
Best Protein Bars for Women: MyProtein Layered Bar
Available to buy in single servings if you want a sample
Cons
More expensive than other bars that cost less than $2.00 per serving
Contains added sugar
Contains a high saturated fat content
MyProtein Layered Bars are unique for their five appetizing layers that add to the product’s taste and texture. They’re protein-rich to help women hit their macros, increase their metabolism, and gain lean muscle.
With 20 grams of protein, these bars have a higher protein content than several other bars on our list, like RXBARS, which only have 12 grams of protein. The combined whey, soy, and milk protein may help you feel fuller for longer and reduce unnecessary snacking.
Additionally, they contain moderate amounts of carbs (17 grams) and are high in saturated fat (seven grams). These contribute to seven and 35 percent of the daily value, respectively.
They’re sweetened primarily with sugar alcohols but also contain three grams of added sugar. Customer reviews regarding taste on the MyProtein website are positive. One person says, “Really like these protein bars! I got the cookies and cream and birthday cake, both had great flavor. They don’t have that weird taste or texture that a lot of protein bars have, however, there is that slight taste that you know the protein is there but not overpowering.”
At $3.33 per bar, these are considerably pricier than other bars that cost less than $2.00. However, if you’re looking for a high-protein bar that doesn’t require refrigeration, they could be worth it.
Best Low-Sugar Protein Bars: Bulletproof Protein Crisp Bar
More expensive than other bars that cost less than $2.00 per serving
Sweetened with erythritol, a sugar alcohol that may be linked to blood clotting
The Bulletproof Protein Crisp Bars pack a crunch with protein crisps and nut pieces folded into them. These gluten-free, dairy-free, and keto-friendly bars provide a boost of protein on the go.
Most impressively, they’re made with only one gram of sugar, one gram of sugar alcohols, and no added sugar. Added sugar is commonly found in protein bars and supplements. It can contribute to excess calories, weight gain, and increased blood sugar. Bars free of added sugar, like the Bulletproof Protein Crisp Bars, use natural sweeteners like stevia and monk fruit to enhance the flavor instead.
Each bar provides 11 grams of protein, primarily from pea protein, one of the few plant-based proteins that boast all nine essential amino acids important for muscle repair and growth. They include 14 to 15 grams of carbs, most of which come from fiber, resulting in only three to four grams of net carbs.
Our Breaking Muscle product tester rated the taste of the peanut butter chocolate chip bar at a solid 4 out of 5 and said there was definitely peanut butter with just a hint of the chocolate chip. She said it tasted like a “healthy” peanut butter bar but wasn’t quite as flavorful as what you’d get in something loaded with fat and sugar.
Don’t let the name fool you — these bars are not crunchy. They have a chewy texture with crispy bits throughout. Overall, our team enjoyed the taste and texture of these bars but would like the amount of protein to be higher.
More expensive than other bars that cost less than $2.00 per serving
Less protein than other bars containing 20 grams or more
Perfect Keto Bars provide a high-fat, low-net-carb snack that will help you maintain a state of ketosis. They’re full of quality ingredients that provide long-term energy to fuel your next workout. Perfect Keto Bars are free of added sugar, dairy, and soy, making them appropriate for a variety of dietary needs.
Since these are keto bars, they’re high-fat, with 17 to 18 grams per serving. The fat content comes from peanut butter, peanuts, and MCT oil. MCT oil offers a source of fat that’s easily digested, absorbed, and transported throughout the body for a quick energy source.
Several of the Perfect Keto Bar flavors are high in fiber, containing up to nine grams per serving and 32 percent of the daily value. The high-fiber content makes these bars super low in net carbs, with only two to three grams in each bar. Net carbs are the carbs available for the body to convert to energy. Net carbs need to remain low to maintain ketosis, so the body uses fat for energy instead of carbs.
Each bar contains 10 to 13 grams of protein from collagen, almond butter, and cashews. Collagen, which makes up 30 percent of the body’s protein, may help improve skin elasticity and bone health.
One of our team members tested the peanut butter chocolate chip flavor and rated the taste at a 4.5 out of 5. They found them to have a potent peanut butter taste, with bits of chocolate chips and peanuts throughout. The team rated the texture at a 5 out of 5 and appreciated their soft, buttery texture.
More expensive than other bars that cost less than $2.00 per serving
High in added sugar
MET-Rx Big 100 Bars are marketed as high-protein, fuel-providing, meal replacement bars. They’re higher in both calories and protein than the other bars on our list and are formulated to offer complete hunger satisfaction.
The proprietary blend, METAMYOSYN, contains soy protein, milk protein, whey protein, and egg whites. Whey protein rapidly increases blood amino acid levels for up to three hours. Casein (milk protein) is more slowly absorbed and increases blood amino acid levels for up to seven hours. (6) This means your muscles get a quick supply of amino acids and continue to absorb amino acids for hours after.
Each bar contains 380 calories, with 172 of those coming from the 43 grams of carbs. They’re high in sugar (22 grams), most of which is added sugar (21 grams). The empty calories in added sugar contribute to weight gain, and while the sugar will give you a quick energy burst, you’ll likely crash later on.
Unlike most other protein bars, MET-Rx bars are packed with 18 to 19 different vitamins and minerals. They contain 40 percent of the daily value of vitamins A and C, which support immune health and vision. They’re also a good source of B vitamins (thiamine, niacin, riboflavin), important for energy metabolism.
Amazon customers rate MET-Rx Big 100 Bars at a 4.2 out of 5. Regarding taste, reviews are mixed. One customer says, “I prefer the Cookie Crunch, PB Pretzel, and Vanilla Caramel Churro. In that order. The Fruity Cereal flavor reminds me of Fruity Pebbles except it has a strange after-taste. It’s like an overpowering vitamin C kind of taste, I’m not sure how to describe it. They’re okay if you don’t have any other flavor options. The worst is the green Apple Cinnamon bar.” Reviews vary significantly based on flavor.
Best Low-Calorie Protein Bars: Onnit Protein Bites
Only 120 to 150 calories per bar, depending on the flavor
Good source of fiber
Made with more than 60 plant foods
More affordable than other bars that cost more than $2.00
Cons
Less protein than other bars containing 20 grams or more
Includes added sugar
Onnit Protein Bites provide a quick protein boost when you’re on the go or just craving a sweet bite. Each snack-sized bar only contains 120 to 150 calories, compared with bars like MET-Rx or RXBARS, which have anywhere from 180 to 380 calories each. The lower calorie content in Onnit Protein Bites can make it easier to stick to your daily calorie goals.
Onnit Protein Bites are unique because they’re packed with over 60 superfoods, including avocado, sweet potato, seaweed, and passion fruit, that contribute to their fiber and mineral content.
With six grams of fiber, meeting 21 percent of the daily value, these are high-fiber bars. They’ll improve satiety and may aid in weight loss.
Each bite contains seven to nine grams of protein from grass-fed milk and whey protein. While the protein content could be higher, these are more of a light snack than a full-sized protein bar or meal replacement bar.
Our team rated the taste of these at a 5 out of 5. One product tester says they are delicious and taste like candy bars. At least half a dozen people tried them, and all rated these 10/10. We especially liked the Cookies and Cream flavor. We also highly approve of the texture, which is super chewy.
Best Gluten-Free Protein Bars: Pure Protein Gluten-Free Bar
More affordable than other bars that cost more than $2.00
Cons
Low fiber content
Includes artificial sweeteners
Pure Protein Bars are high-protein, low-sugar snacks made with gluten-free ingredients. They’re suitable for those with celiac disease or gluten sensitivity who need to avoid products made with wheat, rye, and barley.
The 20 to 21 grams of protein comes from a blend of whey, milk, and soy protein, as well as collagen. The whey, milk, and soy protein provide the muscle with the amino acids needed to repair, maintain, and build muscle mass. The collagen supports skin, hair, and bone health. Each bar only contains 190 calories, but with all the protein you’ll likely still feel full and satisfied.
These low-sugar bars only include two grams of sugar and less than one gram of added sugar. We consider this a plus, as other protein bars we’ve tried have over 20 grams of sugar. Sugar alcohols, which are natural sweeteners, give these bars flavor without contributing to their calorie content. Sucralose, an artificial sweetener, is also included in Pure Protein bars and is approved by the FDA and regarded as safe for consumption in food. (7)
One of our staff members who tested Pure Protein Bars says they are probably the most candy-bar-like bars she’s ever had and compared the texture to that of a Snickers or Milky Way bar. She noted that they were a little chalky but not as bad as other protein bars.
At only $1.34 per bar, these are far more affordable than other options that cost more than $2.00 per serving. They’re gluten-free, protein-rich, and budget-friendly.
Benefits of Protein Bars
You’re not always in the right place to make your favorite protein shake, but protein bars are a convenient and portable source of nutrition. They offer several benefits when incorporated into a balanced diet:
Convenient protein source: Simply keep a stash in your bag or office for a quick source of protein and energy.
Post-workout snack: Easy way to fuel your muscles with amino acids post-workout for improved muscle gains and recovery.
Appetite control: High-protein snacks help improve satiety, so you’re less likely to consume excess calories throughout the day.
Weight loss: Protein bars can be used as a tool to lose weight when combined with resistance training and a healthy diet. Increased protein intake can bolster muscle growth and improve metabolism, so you burn more calories.
Balanced macros: May help you increase your protein intake and hit your macros for better athletic performance and results.
What To Look For in a Protein Bar
When choosing a protein bar, consider the following factors to ensure it aligns with your nutritional needs and health goals.
Nutritional Information
Look for protein bars with 10 to 30 grams of protein, depending on your personal needs. If your goal is to gain muscle mass, look for bars with 20 to 30 grams of protein per serving. If you want a boost of protein and energy for an in-between meal snack, 10 to 20 grams is likely appropriate.
Regarding carbohydrates, aim for fiber-rich protein bars with more than five percent of the daily value for a 2,000-calorie diet. Choose bars with less than five grams of sugar and ideally no added sugar. Natural sugar comes from ingredients that provide other nutrients like fiber, whereas added sugar adds empty calories.
Most protein bars contain moderate to high amounts of saturated fat. Try to choose bars with five percent or less of the daily value. The RXBAR is a good example, with only one gram of saturated fat. Consuming too much saturated fat can contribute to rising cholesterol levels over time.
Ingredients
Look for bars made with minimal, whole-food ingredients like nuts, seeds, egg whites, and fruit. Also, scan the ingredients list for high-quality protein sources like whey, casein, soy, or pea protein. Lastly, opt for protein bars with natural sweeteners like stevia or monk fruit. Sugar alcohols are natural sweeteners, but consuming too much can cause uncomfortable bloating, gas, or even diarrhea.
Flavors
Look for protein bars that offer the flavors and texture you enjoy. Some protein bars taste chalky, dry, and have a bad aftertaste, so be sure to read customer reviews before purchasing. Look for protein bars available in multiple flavors to avoid getting burned out on the same one.
Final Thoughts
Protein bars offer a convenient source of protein and energy to fuel your workout or curb your hunger. When looking for the best protein bars, consider the protein content, ingredients, taste, texture, and sugar content. Choose bars based on your personal dietary needs and goals. Whether you want to get ripped or snack healthier, there’s a protein bar out there for you.
Consider Naked Nutrition when shopping for a protein bar. Naked Nutrition Protein Cookies are gluten-free, soy-free, and made with natural ingredients to help boost your nutritional intake. Each serving offers six grams of fiber, 10 grams of protein, and only one gram of sugar.
What is the healthiest protein bar to eat?
We recommend RXBARS because they’re minimally processed and never contain artificial colors, flavors, or sweeteners. Additionally, they’re low in saturated fat and provide 12 grams of protein.
Is it OK to eat a protein bar every day?
Many protein bars are suitable to eat daily, but it depends on your health needs and the protein bar’s nutritional content. For example, eating a bar with high amounts of saturated fat or added sugar may not be appropriate for those with certain medical conditions.
How do I choose the best protein bars?
Aim to choose protein bars that have 10 to 30 grams of protein, are high in fiber, and are low in saturated fat and added sugar.
Research
Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985). 2009;107(3):987-992. doi:10.1152/japplphysiol.00076.2009
Witkowski M, Nemet I, Alamri H, et al. The artificial sweetener erythritol and cardiovascular event risk. Nat Med. 2023;29(3):710-718. doi:10.1038/s41591-023-02223-9
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8
Madureira AR, Pereira CI, Gomes AMP, Pintado ME, Xavier Malcata F. Bovine whey proteins – Overview on their main biological properties. Food Res Int. 2007;40(10):1197-1211. doi:10.1016/j.foodres.2007.07.005
Bolla AM, Caretto A, Laurenzi A, Scavini M, Piemonti L. Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes. Nutrients. 2019;11(5):962. Published 2019 Apr 26. doi:10.3390/nu11050962
Antonio J, Ellerbroek A, Peacock C, Silver T. Casein Protein Supplementation in Trained Men and Women: Morning versus Evening. Int J Exerc Sci. 2017;10(3):479-486. Published 2017 May 1.
Aspartame and other Sweeteners in Food. U.S. Food and Drug Administration. Updated July 14, 2023. Accessed September 15, 2023.
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