Fitness
I want to get stronger and fitter
Strength, cardiovascular fitness and the ability to keep doing both for decades. The consensus here is unusually strong across otherwise very different people.
242 entries across 62 stacks
Entries marked free
61 entries with no monetary cost listed, ordered by how many tracked people are on record, then A to Z. Some require equipment or access you already have. Counts include discussion and disagreement, not just endorsement.
- Daily walkingHabitFREE, no cost
A long walk most days, often without headphones
- +14
- Zone 2 cardioProtocolFREE, no cost
Easy aerobic work you can hold a conversation through, 3+ hours a week
- +7
- Stability and mobility workProtocolFREE, no cost
Daily joint, foot and breathing work to keep strength usable
- +3
- Daily stretchingProtocolFREE, no cost
Long, regular stretching sessions to undo years of tightness and keep training possible
- +2
- Daily minimum workoutHabitFREE, no cost
A floor you never drop below: 20 minutes of movement and recovery on your worst day
- +1
- High-intensity interval trainingProtocolFREE, no cost
Short all-out efforts with full recovery in between, a few times a week
- +1
- VO2 max intervalsProtocolFREE, no cost
Hard interval sessions to raise peak aerobic capacity
- +1
- Calorie and macro trackingHabitFREE, no cost
Logging food against a calorie and protein target, loosely or to the gram
- Daily cardioProtocolFREE, no cost
Around half an hour of aerobic work most days, at any pace you can sustain
- Daily step targetHabitFREE, no cost
Hold a fixed daily step count so everyday movement does not quietly shrink on a diet
- Training close to failureProtocolFREE, no cost
Finishing most sets with 0-3 reps in reserve, and the last set of safe lifts to failure
- Autoregulated training (RPE)ProtocolFREE, no cost
Set the working weight from how the day feels, not from a number written weeks ago
- Low-carb dietProtocolFREE, no cost
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
- Pre-training warm-upProtocolFREE, no cost
Easy laps, stretching and light cardio before every session, never skipped
- Regular weigh-insHabitFREE, no cost
Weighing in a few times a week and reading the trend, not the daily number
- Tempo trainingProtocolFREE, no cost
Prescribed rep speeds, usually a slow three to four second lowering phase
- Temptation bundlingProtocolFREE, no cost
Only allow yourself something you want while doing something you avoid
- Body recompositionProtocolFREE, no cost
Building muscle and losing fat together by eating near maintenance with high protein
- Flexible dieting (macro tracking)ProtocolFREE, no cost
Track calories and macros, keep no food off limits, adjust from weekly trends
- HikingProtocolFREE, no cost
Trail walking with elevation, usually an hour or more at a talking pace
- Minimalist trainingProtocolFREE, no cost
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
- Reverse dietProtocolFREE, no cost
Adding calories back a little at a time after a long diet, instead of all at once
- Scheduled rest daysHabitFREE, no cost
Fixed days off training each week so recovery is planned rather than forced by injury
- Slow fat-loss phaseProtocolFREE, no cost
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
- Training first thingHabitFREE, no cost
The workout goes before the workday; a session planned for later tends not to happen
- 5-4-3-2-1 ruleProtocolFREE, no cost
Weekly activity scaffold: five active days down to one long session
- 72-hour ruleProtocolFREE, no cost
Train each muscle you want to grow at least every 72 hours
- ABC goal systemProtocolFREE, no cost
Set three levels for a daily goal so a bad day still counts as progress
- Anti-glycolytic trainingProtocolFREE, no cost
Short powerful bursts with long easy recovery, keeping lactic acid low
- Balance trainingProtocolFREE, no cost
Single-leg and unstable-surface work for footing, foot strength and reaction
- Couch stretchProtocolFREE, no cost
Kneeling hip stretch with the back shin against a wall or up on a couch
- Galpin equation hydrationProtocolFREE, no cost
Three to six ounces of fluid every 15 to 20 minutes of exercise
- Garmin ConnectAppFREE, no cost
Garmin's companion app for building workouts and reviewing training data
- Grease the grooveProtocolFREE, no cost
Frequent easy sets of one lift spread through the day, never near failure
- High-fiber eatingProtocolFREE, no cost
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
- Hybrid athlete trainingProtocolFREE, no cost
Chasing strength and endurance in the same block instead of picking one of them
- Implementation intentionsProtocolFREE, no cost
Decide in advance: I will do X at TIME in PLACE
- Jump trainingProtocolFREE, no cost
A few minutes of jumping and landing most days, aimed squarely at bone
- Long rest between setsProtocolFREE, no cost
Three to five minutes or more between heavy sets so each one starts fresh
- Menstrual cycle trackingHabitFREE, no cost
Logging cycle days and symptoms, then reading training and fueling against them
- No fried food or artificial sugarHabitFREE, no cost
Dropping fried food, artificial sweeteners and artificial drinks, at least while competing
- One and a quarter repsProtocolFREE, no cost
A full rep followed by a quarter rep in the stretched position before the next one
- Partial repsProtocolFREE, no cost
Squeezing shortened reps out of a set once full range of motion has gone
- Pedometer++AppFREE, no cost
Step tracker for iPhone and Apple Watch, with walking workouts
- Polarized trainingProtocolFREE, no cost
Most sessions easy, a few genuinely hard, almost nothing in the middle
- Posing practiceProtocolFREE, no cost
Rehearsing competition poses as its own session in the weeks before a show
- Progressive overloadProtocolFREE, no cost
Adding weight, reps or cleaner reps to the same lifts, session after session
- Resting heart rate trackingHabitFREE, no cost
Logging morning heart rate and watching for the days it runs high
- Self-coached contest prepProtocolFREE, no cost
Setting your own calories, cardio and peak week instead of hiring a prep coach
- Sitting on the floorHabitFREE, no cost
Using the ground instead of a chair for part of the day
- Six small meals a dayProtocolFREE, no cost
Eating every three to four hours instead of three large meals
- Stopping short of failureProtocolFREE, no cost
Ending each set with reps to spare, and tracking progress by how the weight felt
- Taking the stairsHabitFREE, no cost
Stairs over elevators, and carrying your own bags, as movement built into the day
- The 40% ruleProtocolFREE, no cost
The idea that when your mind says you are done, you are at about 40 percent
- The 5x5 methodProtocolFREE, no cost
Five sets of five on one main lift, adding weight only when all sets come out clean
- The 85 percent ruleProtocolFREE, no cost
Working at about 85 percent effort so relaxation and form do the rest
- Three to five ruleProtocolFREE, no cost
Strength template built on threes and fives across every variable
- Training as practiceHabitFREE, no cost
Treating a session as skill rehearsal rather than a workout to be survived
- Two-a-day trainingProtocolFREE, no cost
Splitting the day: an aerobic session in the morning, strength work later on
- Ultimate frisbeeProtocolFREE, no cost
A running team sport played with a disc and no referees
- Walking meetingsProtocolFREE, no cost
Taking the conversation on foot instead of around a table, and ending it with the walk
Then, entries with a monetary cost
181 products, practices and services filed under fitness, ordered the same way: by how many tracked people are on record, then A to Z.
- Resistance trainingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Lifting weights 2-4 times a week to build and hold muscle
- +38
- Protein-forward eatingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Roughly 1g of protein per pound of target bodyweight, spread across meals
- +16
- Protein powderSupplement$$$Cheap: Roughly under $50, or under $15/month.
Whey or plant protein used to hit a daily protein target
- +13
- Creatine monohydrateSupplement$$$Cheap: Roughly under $50, or under $15/month.
Three to five grams a day, taken for strength and power output
- +7
- Electrolyte supplementationSupplement$$$Cheap: Roughly under $50, or under $15/month.
Added sodium, potassium and magnesium, especially when fasting or sweating
- +7
- CyclingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
- +4
- YogaProtocol$$$Cheap: Roughly under $50, or under $15/month.
Regular yoga practice for flexibility, strength and a calmer nervous system
- +3
- Home gymGear$$$Expensive: Several hundred dollars and up.
A private training space at home, from a garage rack to a fully equipped room
- +2
- KettlebellGear$$$Cheap: Roughly under $50, or under $15/month.
One implement covering swings, carries and presses in a small space
- +1
- Resistance bandsGear$$$Cheap: Roughly under $50, or under $15/month.
Loop and tube bands for activation work, mobility drills and travel training
- +1
- RunningProtocol$$$Cheap: Roughly under $50, or under $15/month.
Regular running, from a short daily loop up to ultramarathon distance
- +1
- SwimmingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Lap swimming as low-impact cardio and a reset for the head
- +1
- WHOOPGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Screenless wrist strap tracking strain, recovery and sleep
- +1
- Whole-food plant-based dietProtocol$$$Cheap: Roughly under $50, or under $15/month.
Plants, legumes and whole grains; little or no animal product
- Cold plunge tubGear$$$Expensive: Several hundred dollars and up.
Chilled tub that holds cold water ready, instead of hauling bags of ice
- Heart rate monitorGear$$$Cheap: Roughly under $50, or under $15/month.
Chest strap or watch that logs heart rate and estimates calories burned
- Batch cooking proteinHabit$$$Cheap: Roughly under $50, or under $15/month.
Cook a week of chicken, lean meat or fish in one session so protein is always to hand
- DEXA scanProtocol$$$Cheap: Roughly under $50, or under $15/month.
Body composition and bone density scan, usually once or twice a year
- Diet soda and non-nutritive sweetenersHabit$$$Cheap: Roughly under $50, or under $15/month.
Zero-calorie sweetened drinks used in place of sugar or as an appetite tool while dieting
- Leg press machineGear$$$Expensive: Several hundred dollars and up.
Loaded sled you press away with your feet, seated or on an angle
- Personal trainerHabit$$$Expensive: Several hundred dollars and up.
Paying someone to program the session and push you through it
- Pull-upsProtocol$$$Cheap: Roughly under $50, or under $15/month.
Bodyweight pulling, from a first rep to high daily volume on a doorway bar
- Running shoesGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Road and trail shoes, usually rotated in pairs rather than worn one at a time
- Sports massageProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Regular hands-on soft-tissue work from a trainer or therapist
- TennisProtocol$$$Cheap: Roughly under $50, or under $15/month.
Singles or doubles on court, played as a lifelong sport rather than a workout
- Weight sledGear$$$Mid: Roughly $50 to $500, or up to $50/month.
A loaded steel sled pushed or dragged across turf
- Air bikeGear$$$Expensive: Several hundred dollars and up.
Fan-resistance bike with moving handles, used for short all-out efforts
- Altitude tentGear$$$Expensive: Several hundred dollars and up.
A sealed sleeping chamber that thins the air to simulate high altitude
- BarbellGear$$$Mid: Roughly $50 to $500, or up to $50/month.
The loadable bar behind squats, deadlifts, presses and cleans
- Bike commutingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Riding to and from work as built-in training time
- Brazilian jiu-jitsuProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Grappling practice used as training, stress relief and humility
- Can't Hurt MeBook$$$Cheap: Roughly under $50, or under $15/month.
David Goggins's memoir: abuse, obesity, three Hell Weeks and the tools he built on the way
- Collagen proteinSupplement$$$Cheap: Roughly under $50, or under $15/month.
Hydrolyzed collagen peptides stirred into hot drinks or shakes
- Cycling power meterGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Hub, crank or pedal sensor that reads a rider's output in watts
- DeadliftProtocol$$$Cheap: Roughly under $50, or under $15/month.
Pulling a loaded barbell off the floor to a standing lockout
- Eating the same meals every dayHabit$$$Cheap: Roughly under $50, or under $15/month.
A fixed set of meals repeated for weeks so food needs no decisions
- Exercise bikeGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Stationary bike for intervals and steady aerobic work indoors
- Flat-sole training shoesGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Cross-training shoes with a firm, low-drop sole for lifting and mixed sessions
- Foam rollingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Pressing body weight into a dense foam cylinder to work through tight muscle
- Garmin watchGear$$$Expensive: Several hundred dollars and up.
GPS sports watch logging pace, heart rate and programmed workouts
- Indoor bike trainerGear$$$Expensive: Several hundred dollars and up.
Smart trainer or stationary bike that reports power and varies resistance
- Lifting strapsGear$$$Cheap: Roughly under $50, or under $15/month.
Fabric loops wrapped around the bar so grip does not end the set
- OutliveBook$$$Cheap: Roughly under $50, or under $15/month.
Medicine 3.0 and the case for training decades in advance
- Percussion massage gunGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Handheld device (Theragun and similar) for sore muscles and recovery between massages
- PilatesProtocol$$$Cheap: Roughly under $50, or under $15/month.
Controlled core and posture work on a mat or a spring-loaded reformer
- Road bikeGear$$$Expensive: Several hundred dollars and up.
Drop-bar bike for long road miles, including time trial builds for racing
- RuckingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Walking with a loaded pack: zone 2 cardio plus load-bearing
- Running hydration vestGear$$$Mid: Roughly $50 to $500, or up to $50/month.
A trail vest carrying soft flasks or a bladder, plus fuel, layers and a headlamp
- Smith machineGear$$$Expensive: Several hundred dollars and up.
Barbell fixed on rails, with hooks that rack at any height
- Swim gogglesGear$$$Cheap: Roughly under $50, or under $15/month.
Sealed lenses on a strap, chosen for fit, field of view and lens tint
- The 4-Hour BodyBook$$$Cheap: Roughly under $50, or under $15/month.
Self-experimentation manual for fat loss, strength and sleep
- TrainingPeaksApp$$$Cheap: Roughly under $50, or under $15/month.
Training log and calendar shared between endurance coaches and athletes
- ZwiftApp$$$Mid: Roughly $50 to $500, or up to $50/month.
Indoor cycling app where riders train and race on virtual courses
- 15-15-15 workoutProtocol$$$Cheap: Roughly under $50, or under $15/month.
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
- 25 Hours a DayBook$$$Cheap: Roughly under $50, or under $15/month.
Building a supplement company while serving as an active duty Army infantry officer
- Ab wheelGear$$$Cheap: Roughly under $50, or under $15/month.
A small wheel with two handles, rolled out from the knees or the feet
- Action cameraGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Small waterproof camera mounted to a handlebar, chest or helmet
- AcupunctureProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Fine needles at set points, used by athletes for tight or sore muscle
- Alpha-GPCSupplement$$$Cheap: Roughly under $50, or under $15/month.
Choline source taken before workouts or hard cognitive work
- Apple WatchGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Apple's wrist computer for activity, sleep and notifications
- Apple Watch UltraGear$$$Expensive: Several hundred dollars and up.
Apple's biggest watch: titanium case, brighter screen, more than a day of battery
- Asics Court FFGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Asics tennis shoe built for hard-court sliding and sharp changes of direction
- Balance blockGear$$$Cheap: Roughly under $50, or under $15/month.
Dense foam block, roughly brick-sized, that wobbles underfoot like a slack line
- Basal body thermometerGear$$$Cheap: Roughly under $50, or under $15/month.
Two-decimal thermometer for spotting the temperature shift around ovulation
- Becoming a Supple LeopardBook$$$Cheap: Roughly under $50, or under $15/month.
Reference manual of positions, faults and mobilizations, looked up by body part
- Belt squat machineGear$$$Expensive: Several hundred dollars and up.
Machine that loads the legs through a hip belt, keeping weight off the spine
- Bench shirtGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Tight supportive shirt worn in equipped powerlifting to add to a bench press
- Beneath the SurfaceBook$$$Cheap: Roughly under $50, or under $15/month.
Michael Phelps's memoir of his early career, written with Brian Cazeneuve
- Betaine (trimethylglycine)Supplement$$$Cheap: Roughly under $50, or under $15/month.
Beet-derived compound with modest evidence for power output and body composition
- Bike computerGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Bar-mounted GPS head unit showing power, directions and ride data
- Bone brothSupplement$$$Cheap: Roughly under $50, or under $15/month.
Bones and connective tissue simmered down into a savory, gelatin-rich stock
- Built to MoveBook$$$Cheap: Roughly under $50, or under $15/month.
Ten physical tests and the daily practices that move each one
- Cable machineGear$$$Expensive: Several hundred dollars and up.
Weight stack and pulley station for constant-tension pulling and pressing
- Caloric surplus phaseProtocol$$$Cheap: Roughly under $50, or under $15/month.
Months of eating above maintenance, on purpose, to add size and strength
- Carbon Diet CoachApp$$$Cheap: Roughly under $50, or under $15/month.
Subscription nutrition app that sets macros and adjusts them from your weekly check-ins
- CentrApp$$$Mid: Roughly $50 to $500, or up to $50/month.
Chris Hemsworth's training, nutrition and meditation app, built with his own team
- Compression socksGear$$$Cheap: Roughly under $50, or under $15/month.
Graduated-pressure socks worn after hard training or on long flights
- Cupping therapyProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Suction cups on sore muscle, the source of those circular marks on athletes
- CVAC podGear$$$Expensive: Several hundred dollars and up.
Pressurized pod that cycles the air inside to simulate rapid altitude change
- Cycling helmetGear$$$Cheap: Roughly under $50, or under $15/month.
Road, gravel or aero helmet, replaced after any crash
- Dance trainingProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Choreography and movement classes as conditioning and coordination work
- Daniels' Running FormulaBook$$$Cheap: Roughly under $50, or under $15/month.
Jack Daniels on pacing and training zones, built around the VDOT number
- Discipline Equals FreedomBook$$$Cheap: Roughly under $50, or under $15/month.
A short, deliberately blunt field manual for self-discipline
- Dumbbell setGear$$$Mid: Roughly $50 to $500, or up to $50/month.
A rack of fixed dumbbells, or one adjustable pair, for free weight work
- DumbbellsGear$$$Cheap: Roughly under $50, or under $15/month.
Fixed or adjustable hand weights for presses, rows, lunges and carries
- Elliptical trainerGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Foot plates on a fixed arc that mimic running without the impact
- Endurance carbohydrate fuelingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Carbohydrate drink and electrolytes taken by the hour on long efforts, rehearsed first
- Fadogia agrestisSupplement$$$Cheap: Roughly under $50, or under $15/month.
Herbal testosterone-support supplement with very limited human data
- Fat Loss ForeverBook$$$Mid: Roughly $50 to $500, or up to $50/month.
Layne Norton's book on losing fat and, more to the point, keeping it off
- Finding UltraBook$$$Cheap: Roughly under $50, or under $15/month.
From overweight and alcoholic at 40 to ultra-endurance athlete
- FitbodApp$$$Cheap: Roughly under $50, or under $15/month.
Generates each gym session from what you lifted last time
- Gluten-free eatingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Cutting wheat, barley and rye out of every meal
- GPS sports watchGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Wrist computer logging pace, distance and heart rate on runs, rides and swims
- Group fitness classesProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Coached, timed sessions in a room full of people, in place of training alone
- Hack squat machineGear$$$Expensive: Several hundred dollars and up.
Angled sled you squat under with your back braced against a pad
- Harder Than Last Time! The Complete Muscle & Strength Training ManualBook$$$Mid: Roughly $50 to $500, or up to $50/month.
Training manual and programs built on beating the previous session
- Head Speed racquetGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Head's Speed line of tennis frames, aimed at control and flat, fast hitting
- HeadlampGear$$$Cheap: Roughly under $50, or under $15/month.
Head-worn light for training or racing before dawn and after dark
- Herbalife24 CR7 DriveSupplement$$$Cheap: Roughly under $50, or under $15/month.
Carbohydrate and electrolyte sports drink Herbalife developed with Cristiano Ronaldo
- High-protein frozen mealsHabit$$$Cheap: Roughly under $50, or under $15/month.
Ready meals chosen for protein and fiber when there is no time to cook
- Incrediwear recovery sleevesGear$$$Cheap: Roughly under $50, or under $15/month.
Knee, arm and leg sleeves woven with particles that warm and emit infrared
- Intra-workout carbohydrate drinkSupplement$$$Cheap: Roughly under $50, or under $15/month.
Sipping a carbohydrate drink through a session to keep fuel topped up
- Inversion tableGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Padded table that locks the ankles and tips the body upside down
- Kettlebell Simple & SinisterBook$$$Cheap: Roughly under $50, or under $15/month.
Pavel Tsatsouline's minimal kettlebell program built on two lifts
- Kettlebell swingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Explosive hip hinge with a bell, swung one-handed or two, in short sets
- Lat pulldown machineGear$$$Expensive: Several hundred dollars and up.
Seated pulldown station for training the lats without a pull-up bar
- Legumes as the main proteinProtocol$$$Cheap: Roughly under $50, or under $15/month.
Beans, chickpeas and lentils doing the job meat usually does
- Lifting beltGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Rigid leather or lever belt worn on heavy squats and deadlifts to brace against
- Lifting chalkGear$$$Cheap: Roughly under $50, or under $15/month.
Magnesium carbonate rubbed on the palms so the bar does not slip
- MacroFactorApp$$$Cheap: Roughly under $50, or under $15/month.
Nutrition tracker that adjusts calorie targets from weekly weight and intake data
- Muscle pliability workProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
- Next LevelBook$$$Cheap: Roughly under $50, or under $15/month.
The perimenopause and menopause companion to ROAR, with programs attached
- Nike Mercurial football bootsGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Nike's speed boot line, built light and cut close to the foot
- No Limits: The Will to SucceedBook$$$Cheap: Roughly under $50, or under $15/month.
Michael Phelps on the preparation behind his Beijing gold medals
- Open water swim buoyGear$$$Cheap: Roughly under $50, or under $15/month.
Inflatable float towed on a waist leash so boats can see a swimmer
- Organ meatsProtocol$$$Cheap: Roughly under $50, or under $15/month.
Liver, heart and kidney eaten for the nutrient density rather than the taste
- OSTEO-GAINSApp$$$Cheap: Roughly under $50, or under $15/month.
Guided jump-landing programs for bone density, under five minutes a day
- Peloton BikeGear$$$Expensive: Several hundred dollars and up.
Connected stationary bike with live and on-demand classes
- Pendulum hip pressGear$$$Expensive: Several hundred dollars and up.
Leg machine whose load swings on an arc instead of a vertical track
- Performance activewearGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Technical training clothing chosen for fabric feel and durability
- PickleballProtocol$$$Cheap: Roughly under $50, or under $15/month.
Paddle sport on a small court, easy to learn, played by whole families across generations
- Pneumatic compression bootsGear$$$Expensive: Several hundred dollars and up.
Inflatable leg sleeves (NormaTec and similar) that squeeze from the feet upward
- Power rackGear$$$Expensive: Several hundred dollars and up.
Steel cage with adjustable pins for squatting and pressing on your own
- Power to the People!Book$$$Cheap: Roughly under $50, or under $15/month.
Two lifts, low reps and no failure, drawn from Russian strength practice
- Pre-sleep proteinProtocol$$$Cheap: Roughly under $50, or under $15/month.
A protein feed, often around 40 grams of casein or whey, shortly before bed
- Project Rock training gearGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Dwayne Johnson's own training shoe and apparel line, built for lifting and conditioning
- Protein barsSupplement$$$Cheap: Roughly under $50, or under $15/month.
Packaged bars used to reach a daily protein target between meals
- Protein coffeeHabit$$$Cheap: Roughly under $50, or under $15/month.
Coffee blended with protein powder, drunk instead of an early breakfast
- Pull-up barGear$$$Cheap: Roughly under $50, or under $15/month.
A doorway or rack-mounted bar for pull-ups, chin-ups and hanging work
- Pullover machineGear$$$Expensive: Several hundred dollars and up.
Rotary machine that loads the lats through a long overhead arc
- PvolveProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Low-impact functional fitness with resistance bands, gliders and a weighted ball
- Ready to RunBook$$$Cheap: Roughly under $50, or under $15/month.
Twelve standards to meet before running technique will hold
- Recumbent exercise bikeGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Seated bike with a back rest, used for steady low-impact cardio
- Respiratory rate trackingHabit$$$Cheap: Roughly under $50, or under $15/month.
Watching overnight breathing rate as an early fatigue and illness signal
- Rice cakesHabit$$$Cheap: Roughly under $50, or under $15/month.
Puffed rice cakes as a low-fat carbohydrate that counts itself while dieting
- ROARBook$$$Cheap: Roughly under $50, or under $15/month.
Training, fueling and racing built on female physiology, not male data
- Rowing machineGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Indoor rower for whole-body conditioning, often in short timed pieces
- RP Hypertrophy AppApp$$$Cheap: Roughly under $50, or under $15/month.
Renaissance Periodization's app for written, auto-adjusting lifting programs
- Serve to WinBook$$$Cheap: Roughly under $50, or under $15/month.
Novak Djokovic on the gluten-free switch he credits for his 2011 season
- Slow-carb dietProtocol$$$Cheap: Roughly under $50, or under $15/month.
Protein, legumes and vegetables six days a week, one cheat day
- Smart scaleGear$$$Cheap: Roughly under $50, or under $15/month.
Bathroom scale that sends each weigh-in to an app over Wi-Fi
- SpotifyApp$$$Cheap: Roughly under $50, or under $15/month.
Music streaming, and the training playlist people build inside it
- Springboard divingProtocol$$$Cheap: Roughly under $50, or under $15/month.
Somersaults and twists off a one or three meter board
- Squat suitGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Stiff canvas or polyester suit worn for squats and deadlifts at equipped meets
- Stair climberGear$$$Expensive: Several hundred dollars and up.
Rotating-step machine that puts climbing training indoors
- STNDRD appApp$$$Mid: Roughly $50 to $500, or up to $50/month.
Chris Bumstead's own training app: his programs, daily workouts, nutrition log, coaching
- StravaApp$$$Cheap: Roughly under $50, or under $15/month.
Social training log where rides and runs are shared and segments ranked
- Sumo deadliftProtocol$$$Cheap: Roughly under $50, or under $15/month.
Pulling from the floor with a wide stance and hands gripping inside the knees
- SurfingProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Paddling, pop-ups and turns as conditioning, plus hours away from a phone
- Swim spaGear$$$Expensive: Several hundred dollars and up.
Short backyard pool with an adjustable current you swim against on the spot
- Table tennisProtocol$$$Cheap: Roughly under $50, or under $15/month.
Ping pong played as a brain workout, part aerobic and part fast decision-making
- TaopatchGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Coin-sized adhesive disc its maker says turns body heat into light signals
- The Circle DietBook$$$Cheap: Roughly under $50, or under $15/month.
A dieting ebook pitched against keto, paleo and carnivore restriction
- The Complete Contest Prep GuideBook$$$Mid: Roughly $50 to $500, or up to $50/month.
A start-to-stage manual for natural bodybuilding and physique competition prep
- The Daniel PlanBook$$$Cheap: Roughly under $50, or under $15/month.
A church-based health program written with Rick Warren and Mark Hyman
- The Happy BodyBook$$$Cheap: Roughly under $50, or under $15/month.
Jerzy and Aniela Gregorek's morning program of slow lifts, stretching and eating rules
- The Home & Hotel Hypertrophy HandbookBook$$$Cheap: Roughly under $50, or under $15/month.
Training when the equipment is a hotel treadmill or a bag of rice
- The Muscle LadderBook$$$Cheap: Roughly under $50, or under $15/month.
Jeff Nippard's 2024 training manual with 20 programs and photo demos of 80-plus exercises
- The Pump Club appApp$$$Mid: Roughly $50 to $500, or up to $50/month.
Arnold Schwarzenegger's training app: programs, nutrition tracking and community
- The Quick and the DeadBook$$$Cheap: Roughly under $50, or under $15/month.
A short kettlebell power protocol built on swings, snatches and generous rest
- The Rock Says...Book$$$Cheap: Roughly under $50, or under $15/month.
Dwayne Johnson's 2000 autobiography, written with Joe Layden at the peak of his WWF run
- The TB12 MethodBook$$$Cheap: Roughly under $50, or under $15/month.
Tom Brady's 2017 guide to pliability, band training, nutrition, hydration and sleep
- The Ultimate Anabolic CookbookBook$$$Mid: Roughly $50 to $500, or up to $50/month.
High-protein versions of everyday food, with the nutrition figures printed
- TonalGear$$$Expensive: Several hundred dollars and up.
Wall-mounted smart home gym that uses digital weight and on-screen coaching
- Tongkat aliSupplement$$$Cheap: Roughly under $50, or under $15/month.
Herbal supplement used for libido and free testosterone
- Tools of TitansBook$$$Cheap: Roughly under $50, or under $15/month.
Routines, habits and tactics from 200+ podcast guests
- Total Recall: My Unbelievably True Life StoryBook$$$Cheap: Roughly under $50, or under $15/month.
Arnold Schwarzenegger's 2012 memoir, from Thal to Mr. Olympia to Sacramento
- TrainerRoadApp$$$Mid: Roughly $50 to $500, or up to $50/month.
Structured indoor cycling plans holding the trainer at target watts
- Trekking polesGear$$$Cheap: Roughly under $50, or under $15/month.
Collapsible poles that take load off the legs on steep climbs and descents
- Triathlon trainingProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Swim, bike and run sessions fitted into one training week
- TRX Suspension TrainerGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Adjustable straps anchored overhead for bodyweight rows, presses and squats
- Turkish get-upProtocol$$$Cheap: Roughly under $50, or under $15/month.
Standing up from the floor with a weight locked out overhead, one slow rep at a time
- VersaClimberGear$$$Expensive: Several hundred dollars and up.
Vertical climbing machine for hard, low-impact, full-body cardio
- Vibrating foam rollerGear$$$Mid: Roughly $50 to $500, or up to $50/month.
A foam roller or sphere with a built-in motor, used before and after workouts
- Weekly cheat mealHabit$$$Cheap: Roughly under $50, or under $15/month.
Six days of measured eating, then one planned meal with nothing off the menu
- Weighted vest or rucksackGear$$$Cheap: Roughly under $50, or under $15/month.
Adds load to walking, hiking and carries without needing a gym
- Weightlifting shoesGear$$$Mid: Roughly $50 to $500, or up to $50/month.
Hard-soled shoes with a raised heel for squatting depth and stability
- Whole-body cryotherapyProtocol$$$Expensive: Several hundred dollars and up.
Two to three minutes standing in a chamber cooled by liquid nitrogen vapor
- Wild game meatProtocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Venison and other wild-harvested meat as the main protein source
- WILD.AIApp$$$Cheap: Roughly under $50, or under $15/month.
Cycle-aware training app that shifts sessions and fueling by hormone phase
- ZOA EnergySupplement$$$Cheap: Roughly under $50, or under $15/month.
Sugar-free energy drink co-founded by Dwayne Johnson, with a pre-workout powder alongside
Nothing on this site is medical advice. It is a record of what public figures have discussed, used or recommended, which is not the same as evidence that it works, and definitely not the same as advice for you. Talk to a clinician before changing anything about your sleep, diet, training or medication. How this works.