Movement & Strength
Training that protects muscle, joints, and energy while you change your body composition.
Five movement patterns: strength training with no gym and no coach
Squat, hinge, push, pull, and carry cover nearly everything. What each looks like at true beginner level, how to judge effort without a coach, and how to progress without buying heavier weights.
By Shankar Bellam · 8 min read
Protecting muscle while you lose weight
Why weight lost in a calorie deficit can include a meaningful share of muscle, what resistance training and protein actually do, and the signs that you are losing the wrong tissue.
By Shankar Bellam · 7 min read
Strength training after 40: where to start
Adults lose 3 to 8 percent of muscle each decade after 30, and strength fades even faster. Here is why lifting matters more with age, and how to begin safely.
By Shankar Bellam · 7 min read