The full catalog
Protocols for fitness
531 entries pulled from 54 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
79 entries
Reset- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 41 of 54 stacks: 36 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.02
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 54 stacks: 15 do it, 3 recommend it, 1 have discussed it - ProtocolFREE, no cost03
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 54 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.04
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.05
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost06
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 7 of 54 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost07
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
Backed by 7 of 54 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost08
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 54 stacks: 5 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost09
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
Backed by 6 of 54 stacks: 3 do it, 1 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.10
Running
Regular running, from a short daily loop up to ultramarathon distance
Backed by 5 of 54 stacks: 4 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.11
Swimming
Lap swimming as low-impact cardio and a reset for the head
Backed by 5 of 54 stacks: 5 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.12
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
Backed by 5 of 54 stacks: 4 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost13
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 54 stacks: 4 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost14
Training close to failure
Finishing most sets with 0-3 reps in reserve, and the last set of safe lifts to failure
Backed by 4 of 54 stacks: 3 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost15
Autoregulated training (RPE)
Set the working weight from how the day feels, not from a number written weeks ago
Backed by 3 of 54 stacks: 2 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.16
DEXA scan
Body composition and bone density scan, usually once or twice a year
Backed by 3 of 54 stacks: 1 do it, 1 recommend it, 1 have discussed it - ProtocolFREE, no cost17
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
Backed by 3 of 54 stacks: 2 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost18
Pre-training warm-up
Easy laps, stretching and light cardio before every session, never skipped
Backed by 3 of 54 stacks: 2 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.19
Pull-ups
Bodyweight pulling, from a first rep to high daily volume on a doorway bar
Backed by 3 of 54 stacks: 2 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.20
Sports massage
Regular hands-on soft-tissue work from a trainer or therapist
Backed by 3 of 54 stacks: 2 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost21
Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
Backed by 3 of 54 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost22
Temptation bundling
Only allow yourself something you want while doing something you avoid
Backed by 3 of 54 stacks: 2 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.23
Tennis
Singles or doubles on court, played as a lifelong sport rather than a workout
Backed by 3 of 54 stacks: 3 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost24
Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.25
Brazilian jiu-jitsu
Grappling practice used as training, stress relief and humility
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.26
Deadlift
Pulling a loaded barbell off the floor to a standing lockout
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost27
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost28
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost29
Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.30
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost31
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.32
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost33
Slow fat-loss phase
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.34
15-15-15 workout
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost35
ABC goal system
Set three levels for a daily goal so a bad day still counts as progress
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.36
Acupuncture
Fine needles at set points, used by athletes for tight or sore muscle
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost37
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.38
Bike commuting
Riding to and from work as built-in training time
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.39
Caloric surplus phase
Months of eating above maintenance, on purpose, to add size and strength
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.40
Cupping therapy
Suction cups on sore muscle, the source of those circular marks on athletes
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.41
Dance training
Choreography and movement classes as conditioning and coordination work
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.42
Endurance carbohydrate fueling
Carbohydrate drink and electrolytes taken by the hour on long efforts, rehearsed first
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.43
Foam rolling
Pressing body weight into a dense foam cylinder to work through tight muscle
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.44
Gluten-free eating
Cutting wheat, barley and rye out of every meal
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost45
Grease the groove
Frequent easy sets of one lift spread through the day, never near failure
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.46
Group fitness classes
Coached, timed sessions in a room full of people, in place of training alone
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost47
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost48
Hybrid athlete training
Chasing strength and endurance in the same block instead of picking one of them
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost49
Implementation intentions
Decide in advance: I will do X at TIME in PLACE
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost50
Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.51
Kettlebell swing
Explosive hip hinge with a bell, swung one-handed or two, in short sets
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.52
Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost53
Long rest between sets
Three to five minutes or more between heavy sets so each one starts fresh
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.54
Muscle pliability work
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost55
One and a quarter reps
A full rep followed by a quarter rep in the stretched position before the next one
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.56
Organ meats
Liver, heart and kidney eaten for the nutrient density rather than the taste
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost57
Partial reps
Squeezing shortened reps out of a set once full range of motion has gone
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.58
Pickleball
Paddle sport on a small court, easy to learn, played by whole families across generations
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost59
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost60
Posing practice
Rehearsing competition poses as its own session in the weeks before a show
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.61
Pre-sleep protein
A protein feed, often around 40 grams of casein or whey, shortly before bed
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost62
Progressive overload
Adding weight, reps or cleaner reps to the same lifts, session after session
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.63Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
- ProtocolFREE, no cost64
Self-coached contest prep
Setting your own calories, cardio and peak week instead of hiring a prep coach
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost65
Six small meals a day
Eating every three to four hours instead of three large meals
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.66
Slow-carb diet
Protein, legumes and vegetables six days a week, one cheat day
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.67
Springboard diving
Somersaults and twists off a one or three meter board
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost68
Stopping short of failure
Ending each set with reps to spare, and tracking progress by how the weight felt
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.69
Sumo deadlift
Pulling from the floor with a wide stance and hands gripping inside the knees
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.70
Surfing
Paddling, pop-ups and turns as conditioning, plus hours away from a phone
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.71
Table tennis
Ping pong played as a brain workout, part aerobic and part fast decision-making
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost72
The 40% rule
The idea that when your mind says you are done, you are at about 40 percent
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost73
The 5x5 method
Five sets of five on one main lift, adding weight only when all sets come out clean
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost74
The 85 percent rule
Working at about 85 percent effort so relaxation and form do the rest
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.75
Turkish get-up
Standing up from the floor with a weight locked out overhead, one slow rep at a time
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost76
Two-a-day training
Splitting the day: an aerobic session in the morning, strength work later on
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost77
Ultimate frisbee
A running team sport played with a disc and no referees
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost78
Walking meetings
Taking the conversation on foot instead of around a table, and ending it with the walk
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Expensive: Several hundred dollars and up.79
Whole-body cryotherapy
Two to three minutes standing in a chamber cooled by liquid nitrogen vapor
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.