Nerd Fitness: Helping You Lose Weight, Get Stronger, Live Better.

You lose strength much more slowly than you probably think.

A few days off changes basically nothing, measurable losses take roughly two to four weeks depending on the quality (muscle endurance fades first, maximal strength last).

Muscle memory makes rebuilding faster than building the first time, and maintaining takes a fraction of the training that building di...

Soreness is not an indicator of a good workout, and not being sore doesn’t mean your workout didn’t count.

That day-after ache (DOMS) mostly tells you that you did something new, not something effective.

Progress is more reliably measured in your training log: more weight, more reps, more control over time, sore or not.

Rachael (a reader...

If you can’t get yourself to start a workout after a long day, the problem might not be the workout itself. It’s the gear shift from “couch” to “go.”

A bridge task is a small, neutral action (not fun, not hard, just…meh) that you put in between the two so the jump is smaller.

Below is the 5-step version one of our coaching clients uses with her own students, plu...

No, it isn’t too late.

People in their 70s, 80s, and 90s get meaningfully stronger when they start strength training, and beginners tend to see the biggest response to training.

You also need far less than you’d guess: 30 to 60 minutes of lifting spread across a week is a great starting point.

Here’s the science, three ways to begin, and a client who star...

No, you don’t need a gym to get strong.

Bodyweight training and weight training are both strength training, and both run on the same principle: progressive overload.

In a gym you add weight to the bar; at home, you change your leverage.

Each has real advantages. Bodyweight goes anywhere, needs little or no equipment, and is still highly scaleable. Weights...