The full catalog
Everything for fitness
762 entries pulled from 62 stacks. Items are ordered by how many tracked people are on record about them, including discussion, use and recommendations.
Filter counts cover the full catalog. Type, goal and cost filters apply to items only.
Items
242 entries
Reset- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.02
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - HabitFREE, no cost03
Daily walking
A long walk most days, often without headphones
On record from 19 of 62 tracked people: 14 do it, 5 recommend it - Supplement$$$Cheap: Roughly under $50, or under $15/month.04
Protein powder
Whey or plant protein used to hit a daily protein target
On record from 18 of 62 tracked people: 13 do it, 3 recommend it, 2 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.05
Creatine monohydrate
Three to five grams a day, taken for strength and power output
On record from 12 of 62 tracked people: 10 do it, 2 recommend it - Supplement$$$Cheap: Roughly under $50, or under $15/month.06
Electrolyte supplementation
Added sodium, potassium and magnesium, especially when fasting or sweating
On record from 12 of 62 tracked people: 12 do it - ProtocolFREE, no cost07
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.08
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost09
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.10
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
On record from 8 of 62 tracked people: 8 do it - ProtocolFREE, no cost11
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
On record from 7 of 62 tracked people: 6 do it, 1 has discussed it - Gear$$$Expensive: Several hundred dollars and up.12
Home gym
A private training space at home, from a garage rack to a fully equipped room
On record from 7 of 62 tracked people: 5 do it, 2 recommend it - HabitFREE, no cost13
Daily minimum workout
A floor you never drop below: 20 minutes of movement and recovery on your worst day
On record from 6 of 62 tracked people: 2 do it, 4 recommend it - ProtocolFREE, no cost14
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
On record from 6 of 62 tracked people: 5 do it, 1 has discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.15
Kettlebell
One implement covering swings, carries and presses in a small space
On record from 6 of 62 tracked people: 3 do it, 2 recommend it, 1 has discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.16
Resistance bands
Loop and tube bands for activation work, mobility drills and travel training
On record from 6 of 62 tracked people: 4 do it, 1 recommends it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.17
Running
Regular running, from a short daily loop up to ultramarathon distance
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.18
Swimming
Lap swimming as low-impact cardio and a reset for the head
On record from 6 of 62 tracked people: 6 do it - ProtocolFREE, no cost19
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
On record from 6 of 62 tracked people: 3 do it, 1 recommends it, 2 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.20
WHOOP
Screenless wrist strap tracking strain, recovery and sleep
On record from 6 of 62 tracked people: 4 do it, 1 recommends it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.21
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
On record from 5 of 62 tracked people: 4 do it, 1 has discussed it - HabitFREE, no cost22
Calorie and macro tracking
Logging food against a calorie and protein target, loosely or to the gram
On record from 4 of 62 tracked people: 3 do it, 1 recommends it - Gear$$$Expensive: Several hundred dollars and up.23
Cold plunge tub
Chilled tub that holds cold water ready, instead of hauling bags of ice
On record from 4 of 62 tracked people: 4 do it - ProtocolFREE, no cost24
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
On record from 4 of 62 tracked people: 4 do it - HabitFREE, no cost25
Daily step target
Hold a fixed daily step count so everyday movement does not quietly shrink on a diet
On record from 4 of 62 tracked people: 2 do it, 2 recommend it - Gear$$$Cheap: Roughly under $50, or under $15/month.26
Heart rate monitor
Chest strap or watch that logs heart rate and estimates calories burned
On record from 4 of 62 tracked people: 2 do it, 2 recommend it - ProtocolFREE, no cost27
Training close to failure
Finishing most sets with 0-3 reps in reserve, and the last set of safe lifts to failure
On record from 4 of 62 tracked people: 3 do it, 1 recommends it - ProtocolFREE, no cost28
Autoregulated training (RPE)
Set the working weight from how the day feels, not from a number written weeks ago
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.29
Batch cooking protein
Cook a week of chicken, lean meat or fish in one session so protein is always to hand
On record from 3 of 62 tracked people: 3 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.30
DEXA scan
Body composition and bone density scan, usually once or twice a year
On record from 3 of 62 tracked people: 1 does it, 1 recommends it, 1 has discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.31
Diet soda and non-nutritive sweeteners
Zero-calorie sweetened drinks used in place of sugar or as an appetite tool while dieting
On record from 3 of 62 tracked people: 3 do it - Gear$$$Expensive: Several hundred dollars and up.32
Leg press machine
Loaded sled you press away with your feet, seated or on an angle
On record from 3 of 62 tracked people: 3 do it - ProtocolFREE, no cost33
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - Habit$$$Expensive: Several hundred dollars and up.34
Personal trainer
Paying someone to program the session and push you through it
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - ProtocolFREE, no cost35
Pre-training warm-up
Easy laps, stretching and light cardio before every session, never skipped
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.36
Pull-ups
Bodyweight pulling, from a first rep to high daily volume on a doorway bar
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - HabitFREE, no cost37
Regular weigh-ins
Weighing in a few times a week and reading the trend, not the daily number
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.38
Running shoes
Road and trail shoes, usually rotated in pairs rather than worn one at a time
On record from 3 of 62 tracked people: 3 do it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.39
Sports massage
Regular hands-on soft-tissue work from a trainer or therapist
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - ProtocolFREE, no cost40
Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - ProtocolFREE, no cost41
Temptation bundling
Only allow yourself something you want while doing something you avoid
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.42
Tennis
Singles or doubles on court, played as a lifelong sport rather than a workout
On record from 3 of 62 tracked people: 3 do it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.43
Weight sled
A loaded steel sled pushed or dragged across turf
On record from 3 of 62 tracked people: 1 does it, 2 recommend it - Gear$$$Expensive: Several hundred dollars and up.44
Air bike
Fan-resistance bike with moving handles, used for short all-out efforts
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Gear$$$Expensive: Several hundred dollars and up.45
Altitude tent
A sealed sleeping chamber that thins the air to simulate high altitude
On record from 2 of 62 tracked people: 2 do it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.46
Barbell
The loadable bar behind squats, deadlifts, presses and cleans
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.47
Bike commuting
Riding to and from work as built-in training time
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost48
Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.49
Brazilian jiu-jitsu
Grappling practice used as training, stress relief and humility
On record from 2 of 62 tracked people: 2 do it - Book$$$Cheap: Roughly under $50, or under $15/month.50
Can't Hurt Me
David Goggins's memoir: abuse, obesity, three Hell Weeks and the tools he built on the way
On record from 2 of 62 tracked people: 1 recommends it, 1 has discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.51
Collagen protein
Hydrolyzed collagen peptides stirred into hot drinks or shakes
On record from 2 of 62 tracked people: 2 do it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.52
Cycling power meter
Hub, crank or pedal sensor that reads a rider's output in watts
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.53
Deadlift
Pulling a loaded barbell off the floor to a standing lockout
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Habit$$$Cheap: Roughly under $50, or under $15/month.54
Eating the same meals every day
A fixed set of meals repeated for weeks so food needs no decisions
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.55
Exercise bike
Stationary bike for intervals and steady aerobic work indoors
On record from 2 of 62 tracked people: 2 do it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.56
Flat-sole training shoes
Cross-training shoes with a firm, low-drop sole for lifting and mixed sessions
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost57
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.58
Foam rolling
Pressing body weight into a dense foam cylinder to work through tight muscle
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Gear$$$Expensive: Several hundred dollars and up.59
Garmin watch
GPS sports watch logging pace, heart rate and programmed workouts
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost60
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
On record from 2 of 62 tracked people: 2 do it - Gear$$$Expensive: Several hundred dollars and up.61
Indoor bike trainer
Smart trainer or stationary bike that reports power and varies resistance
On record from 2 of 62 tracked people: 2 do it - Gear$$$Cheap: Roughly under $50, or under $15/month.62
Lifting straps
Fabric loops wrapped around the bar so grip does not end the set
On record from 2 of 62 tracked people: 2 recommend it - ProtocolFREE, no cost63
Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.64
Outlive
Medicine 3.0 and the case for training decades in advance
On record from 2 of 62 tracked people: 2 recommend it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.65
Percussion massage gun
Handheld device (Theragun and similar) for sore muscles and recovery between massages
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.66
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost67
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
On record from 2 of 62 tracked people: 2 do it - Gear$$$Expensive: Several hundred dollars and up.68
Road bike
Drop-bar bike for long road miles, including time trial builds for racing
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.69
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
On record from 2 of 62 tracked people: 2 do it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.70
Running hydration vest
A trail vest carrying soft flasks or a bladder, plus fuel, layers and a headlamp
On record from 2 of 62 tracked people: 2 do it - HabitFREE, no cost71
Scheduled rest days
Fixed days off training each week so recovery is planned rather than forced by injury
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost72
Slow fat-loss phase
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
On record from 2 of 62 tracked people: 2 do it - Gear$$$Expensive: Several hundred dollars and up.73
Smith machine
Barbell fixed on rails, with hooks that rack at any height
On record from 2 of 62 tracked people: 2 do it - Gear$$$Cheap: Roughly under $50, or under $15/month.74
Swim goggles
Sealed lenses on a strap, chosen for fit, field of view and lens tint
On record from 2 of 62 tracked people: 2 do it - Book$$$Cheap: Roughly under $50, or under $15/month.75
The 4-Hour Body
Self-experimentation manual for fat loss, strength and sleep
On record from 2 of 62 tracked people: 1 recommends it, 1 has discussed it - HabitFREE, no cost76
Training first thing
The workout goes before the workday; a session planned for later tends not to happen
On record from 2 of 62 tracked people: 2 do it - App$$$Cheap: Roughly under $50, or under $15/month.77
TrainingPeaks
Training log and calendar shared between endurance coaches and athletes
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - App$$$Mid: Roughly $50 to $500, or up to $50/month.78
Zwift
Indoor cycling app where riders train and race on virtual courses
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
15-15-15 workout
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
25 Hours a Day
Building a supplement company while serving as an active duty Army infantry officer
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
5-4-3-2-1 rule
Weekly activity scaffold: five active days down to one long session
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
72-hour rule
Train each muscle you want to grow at least every 72 hours
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Ab wheel
A small wheel with two handles, rolled out from the knees or the feet
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
ABC goal system
Set three levels for a daily goal so a bad day still counts as progress
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Action camera
Small waterproof camera mounted to a handlebar, chest or helmet
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Acupuncture
Fine needles at set points, used by athletes for tight or sore muscle
On record from 1 of 62 tracked people: 1 does it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Alpha-GPC
Choline source taken before workouts or hard cognitive work
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Apple Watch
Apple's wrist computer for activity, sleep and notifications
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.
Apple Watch Ultra
Apple's biggest watch: titanium case, brighter screen, more than a day of battery
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Asics Court FF
Asics tennis shoe built for hard-court sliding and sharp changes of direction
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Balance block
Dense foam block, roughly brick-sized, that wobbles underfoot like a slack line
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Balance training
Single-leg and unstable-surface work for footing, foot strength and reaction
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Basal body thermometer
Two-decimal thermometer for spotting the temperature shift around ovulation
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
Becoming a Supple Leopard
Reference manual of positions, faults and mobilizations, looked up by body part
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Expensive: Several hundred dollars and up.
Belt squat machine
Machine that loads the legs through a hip belt, keeping weight off the spine
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Bench shirt
Tight supportive shirt worn in equipped powerlifting to add to a bench press
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Beneath the Surface
Michael Phelps's memoir of his early career, written with Brian Cazeneuve
On record from 1 of 62 tracked people: 1 recommends it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Betaine (trimethylglycine)
Beet-derived compound with modest evidence for power output and body composition
On record from 1 of 62 tracked people: 1 has discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Bike computer
Bar-mounted GPS head unit showing power, directions and ride data
On record from 1 of 62 tracked people: 1 does it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Bone broth
Bones and connective tissue simmered down into a savory, gelatin-rich stock
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Built to Move
Ten physical tests and the daily practices that move each one
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Expensive: Several hundred dollars and up.
Cable machine
Weight stack and pulley station for constant-tension pulling and pressing
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Caloric surplus phase
Months of eating above maintenance, on purpose, to add size and strength
On record from 1 of 62 tracked people: 1 recommends it - App$$$Cheap: Roughly under $50, or under $15/month.
Carbon Diet Coach
Subscription nutrition app that sets macros and adjusts them from your weekly check-ins
On record from 1 of 62 tracked people: 1 recommends it - App$$$Mid: Roughly $50 to $500, or up to $50/month.
Centr
Chris Hemsworth's training, nutrition and meditation app, built with his own team
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Compression socks
Graduated-pressure socks worn after hard training or on long flights
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Couch stretch
Kneeling hip stretch with the back shin against a wall or up on a couch
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Cupping therapy
Suction cups on sore muscle, the source of those circular marks on athletes
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.On record from 1 of 62 tracked people: 1 does it
- Gear$$$Cheap: Roughly under $50, or under $15/month.
Cycling helmet
Road, gravel or aero helmet, replaced after any crash
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Dance training
Choreography and movement classes as conditioning and coordination work
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Daniels' Running Formula
Jack Daniels on pacing and training zones, built around the VDOT number
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
Discipline Equals Freedom
A short, deliberately blunt field manual for self-discipline
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Dumbbell set
A rack of fixed dumbbells, or one adjustable pair, for free weight work
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Dumbbells
Fixed or adjustable hand weights for presses, rows, lunges and carries
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Elliptical trainer
Foot plates on a fixed arc that mimic running without the impact
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Endurance carbohydrate fueling
Carbohydrate drink and electrolytes taken by the hour on long efforts, rehearsed first
On record from 1 of 62 tracked people: 1 does it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Fadogia agrestis
Herbal testosterone-support supplement with very limited human data
On record from 1 of 62 tracked people: 1 does it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.
Fat Loss Forever
Layne Norton's book on losing fat and, more to the point, keeping it off
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
Finding Ultra
From overweight and alcoholic at 40 to ultra-endurance athlete
On record from 1 of 62 tracked people: 1 recommends it - App$$$Cheap: Roughly under $50, or under $15/month.
Fitbod
Generates each gym session from what you lifted last time
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Galpin equation hydration
Three to six ounces of fluid every 15 to 20 minutes of exercise
On record from 1 of 62 tracked people: 1 recommends it - AppFREE, no cost
Garmin Connect
Garmin's companion app for building workouts and reviewing training data
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Gluten-free eating
Cutting wheat, barley and rye out of every meal
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
GPS sports watch
Wrist computer logging pace, distance and heart rate on runs, rides and swims
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Grease the groove
Frequent easy sets of one lift spread through the day, never near failure
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Group fitness classes
Coached, timed sessions in a room full of people, in place of training alone
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.
Hack squat machine
Angled sled you squat under with your back braced against a pad
On record from 1 of 62 tracked people: 1 does it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.
Harder Than Last Time! The Complete Muscle & Strength Training Manual
Training manual and programs built on beating the previous session
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Head Speed racquet
Head's Speed line of tennis frames, aimed at control and flat, fast hitting
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Headlamp
Head-worn light for training or racing before dawn and after dark
On record from 1 of 62 tracked people: 1 does it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Herbalife24 CR7 Drive
Herbalife
Carbohydrate and electrolyte sports drink Herbalife developed with Cristiano Ronaldo
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
On record from 1 of 62 tracked people: 1 does it - Habit$$$Cheap: Roughly under $50, or under $15/month.
High-protein frozen meals
Ready meals chosen for protein and fiber when there is no time to cook
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Hybrid athlete training
Chasing strength and endurance in the same block instead of picking one of them
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Implementation intentions
Decide in advance: I will do X at TIME in PLACE
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Incrediwear recovery sleeves
Knee, arm and leg sleeves woven with particles that warm and emit infrared
On record from 1 of 62 tracked people: 1 does it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Intra-workout carbohydrate drink
Sipping a carbohydrate drink through a session to keep fuel topped up
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Inversion table
Padded table that locks the ankles and tips the body upside down
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Kettlebell Simple & Sinister
Pavel Tsatsouline's minimal kettlebell program built on two lifts
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Kettlebell swing
Explosive hip hinge with a bell, swung one-handed or two, in short sets
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Expensive: Several hundred dollars and up.
Lat pulldown machine
Seated pulldown station for training the lats without a pull-up bar
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Lifting belt
Rigid leather or lever belt worn on heavy squats and deadlifts to brace against
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Lifting chalk
Magnesium carbonate rubbed on the palms so the bar does not slip
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Long rest between sets
Three to five minutes or more between heavy sets so each one starts fresh
On record from 1 of 62 tracked people: 1 recommends it - App$$$Cheap: Roughly under $50, or under $15/month.
MacroFactor
Nutrition tracker that adjusts calorie targets from weekly weight and intake data
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Menstrual cycle tracking
Logging cycle days and symptoms, then reading training and fueling against them
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Muscle pliability work
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Next Level
The perimenopause and menopause companion to ROAR, with programs attached
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Nike Mercurial football boots
Nike's speed boot line, built light and cut close to the foot
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
No fried food or artificial sugar
Dropping fried food, artificial sweeteners and artificial drinks, at least while competing
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
No Limits: The Will to Succeed
Michael Phelps on the preparation behind his Beijing gold medals
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
One and a quarter reps
A full rep followed by a quarter rep in the stretched position before the next one
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Open water swim buoy
Inflatable float towed on a waist leash so boats can see a swimmer
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Organ meats
Liver, heart and kidney eaten for the nutrient density rather than the taste
On record from 1 of 62 tracked people: 1 does it - App$$$Cheap: Roughly under $50, or under $15/month.
OSTEO-GAINS
Guided jump-landing programs for bone density, under five minutes a day
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Partial reps
Squeezing shortened reps out of a set once full range of motion has gone
On record from 1 of 62 tracked people: 1 does it - AppFREE, no costOn record from 1 of 62 tracked people: 1 does it
- Gear$$$Expensive: Several hundred dollars and up.
Peloton Bike
Connected stationary bike with live and on-demand classes
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.
Pendulum hip press
Leg machine whose load swings on an arc instead of a vertical track
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Performance activewear
Technical training clothing chosen for fabric feel and durability
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Pickleball
Paddle sport on a small court, easy to learn, played by whole families across generations
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.
Pneumatic compression boots
Inflatable leg sleeves (NormaTec and similar) that squeeze from the feet upward
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Posing practice
Rehearsing competition poses as its own session in the weeks before a show
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.
Power rack
Steel cage with adjustable pins for squatting and pressing on your own
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
Power to the People!
Two lifts, low reps and no failure, drawn from Russian strength practice
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Pre-sleep protein
A protein feed, often around 40 grams of casein or whey, shortly before bed
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Progressive overload
Adding weight, reps or cleaner reps to the same lifts, session after session
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Project Rock training gear
Dwayne Johnson's own training shoe and apparel line, built for lifting and conditioning
On record from 1 of 62 tracked people: 1 does it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Protein bars
Packaged bars used to reach a daily protein target between meals
On record from 1 of 62 tracked people: 1 does it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Protein coffee
Coffee blended with protein powder, drunk instead of an early breakfast
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Pull-up bar
A doorway or rack-mounted bar for pull-ups, chin-ups and hanging work
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Expensive: Several hundred dollars and up.
Pullover machine
Rotary machine that loads the lats through a long overhead arc
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Pvolve
Low-impact functional fitness with resistance bands, gliders and a weighted ball
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Ready to Run
Twelve standards to meet before running technique will hold
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Recumbent exercise bike
Seated bike with a back rest, used for steady low-impact cardio
On record from 1 of 62 tracked people: 1 does it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Respiratory rate tracking
Watching overnight breathing rate as an early fatigue and illness signal
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Resting heart rate tracking
Logging morning heart rate and watching for the days it runs high
On record from 1 of 62 tracked people: 1 does it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Rice cakes
Puffed rice cakes as a low-fat carbohydrate that counts itself while dieting
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
ROAR
Training, fueling and racing built on female physiology, not male data
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Rowing machine
Indoor rower for whole-body conditioning, often in short timed pieces
On record from 1 of 62 tracked people: 1 recommends it - App$$$Cheap: Roughly under $50, or under $15/month.
RP Hypertrophy App
Renaissance Periodization
Renaissance Periodization's app for written, auto-adjusting lifting programs
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Self-coached contest prep
Setting your own calories, cardio and peak week instead of hiring a prep coach
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Serve to Win
Novak Djokovic on the gluten-free switch he credits for his 2011 season
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Sitting on the floor
Using the ground instead of a chair for part of the day
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Six small meals a day
Eating every three to four hours instead of three large meals
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Slow-carb diet
Protein, legumes and vegetables six days a week, one cheat day
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Smart scale
Bathroom scale that sends each weigh-in to an app over Wi-Fi
On record from 1 of 62 tracked people: 1 does it - App$$$Cheap: Roughly under $50, or under $15/month.
Spotify
Music streaming, and the training playlist people build inside it
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Springboard diving
Somersaults and twists off a one or three meter board
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Squat suit
Stiff canvas or polyester suit worn for squats and deadlifts at equipped meets
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.
Stair climber
Rotating-step machine that puts climbing training indoors
On record from 1 of 62 tracked people: 1 does it - App$$$Mid: Roughly $50 to $500, or up to $50/month.
STNDRD app
Chris Bumstead's own training app: his programs, daily workouts, nutrition log, coaching
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Stopping short of failure
Ending each set with reps to spare, and tracking progress by how the weight felt
On record from 1 of 62 tracked people: 1 recommends it - App$$$Cheap: Roughly under $50, or under $15/month.
Strava
Social training log where rides and runs are shared and segments ranked
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Sumo deadlift
Pulling from the floor with a wide stance and hands gripping inside the knees
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Surfing
Paddling, pop-ups and turns as conditioning, plus hours away from a phone
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.
Swim spa
Short backyard pool with an adjustable current you swim against on the spot
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Table tennis
Ping pong played as a brain workout, part aerobic and part fast decision-making
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Taking the stairs
Stairs over elevators, and carrying your own bags, as movement built into the day
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.On record from 1 of 62 tracked people: 1 does it
- ProtocolFREE, no cost
The 40% rule
The idea that when your mind says you are done, you are at about 40 percent
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
The 5x5 method
Five sets of five on one main lift, adding weight only when all sets come out clean
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
The 85 percent rule
Working at about 85 percent effort so relaxation and form do the rest
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
The Circle Diet
A dieting ebook pitched against keto, paleo and carnivore restriction
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.
The Complete Contest Prep Guide
A start-to-stage manual for natural bodybuilding and physique competition prep
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
The Daniel Plan
A church-based health program written with Rick Warren and Mark Hyman
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
The Happy Body
Jerzy and Aniela Gregorek's morning program of slow lifts, stretching and eating rules
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
The Home & Hotel Hypertrophy Handbook
Training when the equipment is a hotel treadmill or a bag of rice
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
The Muscle Ladder
Jeff Nippard's 2024 training manual with 20 programs and photo demos of 80-plus exercises
On record from 1 of 62 tracked people: 1 recommends it - App$$$Mid: Roughly $50 to $500, or up to $50/month.
The Pump Club app
Arnold's Pump Club
Arnold Schwarzenegger's training app: programs, nutrition tracking and community
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
The Quick and the Dead
A short kettlebell power protocol built on swings, snatches and generous rest
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
The Rock Says...
Dwayne Johnson's 2000 autobiography, written with Joe Layden at the peak of his WWF run
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
The TB12 Method
Tom Brady's 2017 guide to pliability, band training, nutrition, hydration and sleep
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.
The Ultimate Anabolic Cookbook
High-protein versions of everyday food, with the nutrition figures printed
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Three to five rule
Strength template built on threes and fives across every variable
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Expensive: Several hundred dollars and up.
Tonal
Wall-mounted smart home gym that uses digital weight and on-screen coaching
On record from 1 of 62 tracked people: 1 recommends it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Tongkat ali
Herbal supplement used for libido and free testosterone
On record from 1 of 62 tracked people: 1 does it - Book$$$Cheap: Roughly under $50, or under $15/month.
Tools of Titans
Routines, habits and tactics from 200+ podcast guests
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
Total Recall: My Unbelievably True Life Story
Arnold Schwarzenegger's 2012 memoir, from Thal to Mr. Olympia to Sacramento
On record from 1 of 62 tracked people: 1 recommends it - App$$$Mid: Roughly $50 to $500, or up to $50/month.
TrainerRoad
Structured indoor cycling plans holding the trainer at target watts
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Training as practice
Treating a session as skill rehearsal rather than a workout to be survived
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Trekking poles
Collapsible poles that take load off the legs on steep climbs and descents
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Triathlon training
Swim, bike and run sessions fitted into one training week
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
TRX Suspension Trainer
Adjustable straps anchored overhead for bodyweight rows, presses and squats
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Turkish get-up
Standing up from the floor with a weight locked out overhead, one slow rep at a time
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Two-a-day training
Splitting the day: an aerobic session in the morning, strength work later on
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Ultimate frisbee
A running team sport played with a disc and no referees
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.
VersaClimber
Vertical climbing machine for hard, low-impact, full-body cardio
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Vibrating foam roller
A foam roller or sphere with a built-in motor, used before and after workouts
On record from 1 of 62 tracked people: 1 has discussed it - ProtocolFREE, no cost
Walking meetings
Taking the conversation on foot instead of around a table, and ending it with the walk
On record from 1 of 62 tracked people: 1 recommends it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Weekly cheat meal
Six days of measured eating, then one planned meal with nothing off the menu
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Weighted vest or rucksack
Adds load to walking, hiking and carries without needing a gym
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Weightlifting shoes
Hard-soled shoes with a raised heel for squatting depth and stability
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Expensive: Several hundred dollars and up.
Whole-body cryotherapy
Two to three minutes standing in a chamber cooled by liquid nitrogen vapor
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Wild game meat
Venison and other wild-harvested meat as the main protein source
On record from 1 of 62 tracked people: 1 does it - App$$$Cheap: Roughly under $50, or under $15/month.
WILD.AI
Cycle-aware training app that shifts sessions and fueling by hormone phase
On record from 1 of 62 tracked people: 1 has discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
ZOA Energy
Sugar-free energy drink co-founded by Dwayne Johnson, with a pre-workout powder alongside
On record from 1 of 62 tracked people: 1 does it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.