Strength Training After 40: What the Research Says
Muscle, bone and lifespan all respond to lifting well past 40. What the research shows, plus a two-day plan to start.
How Much Protein to Build Muscle: What the Research Says
The RDA is a floor, not a goal. The protein range the research supports, how to spread it across the day, and a sample day.
Core Training That Protects Your Back (It Is Not Crunches)
Crunches are not core training. Six anti-movement exercises, a 12-minute finisher and the research that protects your back.
How Many Days a Week Should You Strength Train?
Two, three or four days? What the research says about training frequency, with sample splits and how to pick your number.