Creatine is a popular dietary supplement used to build muscle and improve athletic performance. Taken by bodybuilders, Olympic weightlifters, powerlifters, sprinters, and other athletes whose sports involve sheer muscular power and strength, creatine is often considered the king of supplements — second only to, perhaps, protein powder. 

But what if you’re trying to lose weight? Maybe you’re a bodybuilder in a cutting phase or simply want to reduce your body fat percentage. Whatever the reason, you may be wondering, “Does creatine help you lose weight?”

It’s not an uncommon question, given its reputation as a powerful supplement for strength athletes. Creatine may have more of an impact on body weight and composition than you think, though. I asked two registered dietitians and a professor of allied health and kinesiology to help sort through the complex world of creatine and weight loss. Here’s what they had to say.

What Is Creatine? 

Creatine is a compound created endogenously — inside the body — from the amino acids methionine, glycine, and arginine. It serves as a source of energy in your body during muscle contraction. (1)

It’s especially important for high-intensity, powerful bouts of exercise, like maximal weight lifting and supramaximal attempts, sprints, and jumping. Creatine’s role in the phosphocreatine energy system, one of your body’s two anaerobic energy systems, is what makes it so important during this type of training. 

[Read More: Foods with Creatine to Fuel Your Next Workout]

Though your body can make creatine itself, you can get more by consuming creatine-rich foods, including red meat and poultry. Oral creatine supplementation via capsules, powders, or gummies is another way to increase your body’s creatine stores. (If you want the best of the best, check out our top picks for the best creatine supplements.)

Does Creatine Help You Lose Weight? 

Creatine does not directly support weight loss, says registered dietician Avery Zinker — at least not in the way you might think. Zinker, MS, RD, is a registered dietitian specializing in sports nutrition and weight loss.

Creatine isn’t the same as a dietary supplement that, say, promises to increase your metabolism or inherently burn fat. 

“Creatine may indirectly contribute to weight loss through its ability to enhance performance during high-intensity workouts and resistance training,” Zenker tells BarBend. “By improving exercise performance, creatine can help support exercise activities that increase muscle growth, and exercise itself uses energy, which helps maintain a calorie deficit for weight loss.”

But that doesn’t mean you should rush to your creatine tub to help you lose weight. 

Creatine is not a weight loss supplement and creatine itself does not directly decrease fat mass.

— Avery Zinker

For individuals focused on losing weight, Zenker says that creatine supplementation can be beneficial if their fitness regimen includes resistance training or high-intensity workouts. 

[Read More: Creatine Benefits All Lifters Should Know About]

“The enhanced performance can support more intense workouts, potentially leading to greater muscle mass and a higher metabolic rate,” she explains. “Increased intensity of exercise may lead to increased energy expenditure, which helps with weight loss.”

However, she continues: “For those whose primary exercise is cardiovascular and are not engaging in strength training, the benefits of creatine might be less pronounced in the context of weight loss.”

Weight Loss Vs. Fat Loss

It’s important to note that there are many factors at play when it comes to weight loss, Zenker says, energy balance being the major player. Zenker encourages anyone pursuing weight loss to pursue a healthy lifestyle that includes:

• A balanced diet
• Quality sleep
• Stress management
• Regular exercise.

It’s important to distinguish weight loss from fat loss, too, says Dr. Adam Gonzalez, Ph.D., associate professor of allied health and kinesiology at Hofstra University. Gonzalez is also a certified sports nutritionist and Chief Scientific Officer at SHIFTED. 

“Many individuals remain worried about supplementing with creatine when they have a goal of losing fat,” he tells BarBend. “This is likely due to the fact that creatine supplementation can be associated with weight gain, particularly in [cisgender] men. However, research has clearly shown that creatine does not increase fat mass in men or women, and the weight gain is strictly in the form of lean body mass.” 

Put simply, creatine can, in fact, increase your body weight. But that weight gain is likely to be in the form of lean muscle mass, not fat mass, Gonzalez says. Reducing body fat but gaining weight via muscle growth is body recomposition, and that’s ultimately what will result in a lean, muscular physique. 

As for how exactly that works, Gonzalez explains that creatine monohydrate supplementation increases creatine stores in the muscle by 20 to 40 percent. (2)

[Read More: Does Creatine Cause Hair Loss? Here’s What the Science Says]

This increases the amount of creatine phosphate in the muscle, which serves as a reserve of high-energy phosphate that is used to rapidly convert adenosine diphosphate (ADP) back to adenosine triphosphate (ATP). In other words, Gonzalez says, “Creatine supplementation facilitates rapid energy regeneration during high-intensity activities.”

This can favorably impact body weight and body composition in a few ways, according to Gonzalez: 

• First, it can allow for more work to be done during each workout, which in turn can lead to better muscular adaptations and loss of body fat. 
• Second, creatine supplementation has consistently been shown to enhance lean body mass when combined with a resistance training program, which would alter body composition. 
• Lastly, when dieting to lose weight, muscle retention is crucial to promote long-term success. Consuming sufficient protein along with creatine can help maintain muscle mass while cutting fat.

Creatine and Bloating

But what about the “puffiness” or bloating that creatine users often complain of? 

Jenna Stangland, MS, RDN, CSSD, LDN, CLT, is a registered sports dietitian who serves as a nutrition advisor for supplement brand Momentous and as the sports dietitian for the Minnesota Timberwolves. She tells BarBend that this common side effect of creatine, which many people take as weight gain or fat gain, is simply a case of water retention. 

“When in the early stages of creatine supplementation, there is a slight increase in total body water when the creatine stores in the muscle increase,” she says. 

[Read More: Does Creatine Make You Gain Weight?]

“This happens because creatine is osmotically active, so it gets taken up by the muscle via a sodium transporter, which causes water to be taken up as well,” Stangland explains. The good news is that this is not a permanent side effect of creatine. “Studies have shown that this is not a long-term effect, and even after training with creatine for five to 10 weeks, studies showed no increase in total body water.” (3)

Water retention is more likely to occur during a loading phase of creatine, which involves ingesting substantially more creatine than the typical recommended daily dose for a short period of time (usually five to 10 days). After those first days, Stangland says, total body water typically returns to its norm. (3)

How Creatine Affects Your Body 

About 95 percent of creatine is stored in the body’s skeletal muscle as phosphocreatine, says Stangland. As such, it has a huge impact on muscular function. 

“Phosphocreatine contributes to energy availability by recharging your ATP stores during exercise,” Stangland tells BarBend. “Creatine can increase the energy produced during heavy lifting or anaerobically-related exercise, thereby increasing muscle power, number of repetitions and exercise volume, which can subsequently contribute to muscle performance and muscle growth (hypertrophy).”

[Read More: Creatine Side Effects You Need to Know About]

The outcome, Stangland says, would be a change in body weight, as well as body composition, over time.

Additionally, according to Stangland, creatine increases cellular hydration status (remember that part about water retention in muscle cells?), glycogen (carbohydrate) synthesis, growth factor production, and even some cell signaling pathways related to decreased inflammation. 

“Besides that, there really are no evidence-based [negative] side effects of taking creatine,” she says. “Some myths about creatine supplementation include creatine causing muscle cramps [and] dehydration; that it is an anabolic steroid; that it is unsafe and it causes kidney damage. All of this has been disproven and creatine does not have any of those side effects.” (3) 

Benefits of Creatine

When taken in the recommended dose of three to five grams of creatine daily, this supplement can produce some major benefits. 

Increased Muscle Strength

Decades of research prove that creatine helps make you stronger over time. A 2018 randomized controlled trial, for instance, found that just four weeks of creatine supplementation can produce measurable gains in lower-body strength. (4)

Improved Muscular Power

Creatine supplementation improves a key training component for strength athletes and sprinters: power. From sprinting performance to jumping capabilities to one-rep max lifts, creatine is known to enhance several power markers. (5)(6)(7)

Enhanced Muscular Endurance

Creatine is not known—or used, really—as a supplement for cardio exercise protocols. That’s because it hasn’t been studied extensively for endurance due to the different energy pathways required for aerobic exercise. That said, some evidence does suggest that creatine supplementation can improve muscular endurance, or in practical terms, your ability to pump out more reps under heavy loads. (8)(9)(10)

Increased Muscle Mass

Naturally, one might conclude that if creatine supports increased strength, power, endurance, it would also support hypertrophy. And one would be correct. A 2023 meta-analysis in the journal Nutrients concluded that creatine supplementation in conjunction with resistance training improved “direct measures” of muscle hypertrophy in the upper and lower body. (11)

May Improve Energy Levels 

Who couldn’t use a boost of energy these days? If none of the above health benefits have yet convinced you to take creatine, perhaps this one will: Research has shown that regular creatine supplementation can reduce mental fatigue. Additionally, creatine might improve cognitive function; this supplement has been attributed to improved intelligence test scores and memory recall. More research is needed in this area, but current evidence is promising. (1)(12)(13)

Different Types of Creatine

Shoppers will come across several types of creatine in their search for a creatine supplement. Here’s a look at a few different types. 

Creatine Monohydrate

Creatine monohydrate is the gold standard in creatine supplementation, full stop. It consists of one creatine molecule and one water molecule. 

According to Gonzalez, “There is absolutely no evidence to suggest that any form of creatine would be superior to creatine monohydrate for any body composition or performance goals.”

[Read More: BCAA Vs. Creatine Supplements — Which to Take and When?]

He goes on to explain: “Creatine monohydrate remains the most extensively studied form of creatine that shows efficacy and safety. Alternative forms simply cost more at the risk of being less effective.” 

Creatine HCl

Creatine hydrochloride, or creatine HCl, is rapidly gaining popularity in the sports supplements space. It consists of creatine and hydrochloride molecules (you’ll soon notice a pattern in these naming conventions). 

This type of creatine is touted for its supposed ability to produce greater benefits with a lower dose, but no research has proven this statement, according to a 2022 systematic review in the Journal of Strength and Conditioning Research. (14) 

[Read More: Why You Really Should be Taking Creatine]

Creatine HCl may, however, decrease symptoms of gastrointestinal distress, such as bloating. This is thanks to the hydrochloride molecules, which makes the creatine more water-soluble thus theoretically easier for your body to absorb. You may benefit from creatine HCl if you struggle with GI distress when taking creatine monohydrate. 

Creatine Phosphate

This is the same as phosphocreatine, the same compound stored in your body’s muscles. While you may find this available as a supplement — and perhaps think it’s better due to its likeness to what your body naturally produces — no scientific evidence supports the notion that it’s more effective than creatine monohydrate. 

Creatine Nitrate

Marketing claims state that creatine nitrate has additional benefits over creatine monohydrate due to the nitrate molecules. Nitrates, such as those found in beetroot extract, are known for their vasodilation properties — that is, they dilate the blood vessels and increase blood flow during exercise. 

[Read More: Does Creatine Help You Build Muscle? A Certified Nutrition Coach Weighs In]

But, according to a 2022 review of evidence in the journal Nutrients, evidence regarding the efficacy of creatine nitrate is mixed, and “it remains to be determined whether (creatine nitrate) supplementation has any additional benefit than simply co-ingesting (creatine monohydrate) [and] another source of nitrate.” (15)

Creatine Malate

Creatine malate is formed via an ester bond between three creatine molecules and one malic acid molecule. Existing research on the effects of creatine malate is conflicting: In a 2012 study in the Journal of the International Society of Sports Nutrition, creatine malate supplementation had no significant positive (or negative) effect on judo athletes. However, in a 2015 study, creatine malate had ergogenic effects on sprinters. Most importantly, to date, there isn’t any high-quality evidence directly comparing creatine malate to creatine monohydrate, so it’s impossible to say whether it’s more effective or not. (16)(17) 

Creatine Magnesium Chelate

Creatine magnesium chelate is creatine attached to a magnesium molecule. Proponents say it’s absorbed more easily and prevents stomach pain and bloating, but as of this writing, there is no evidence supporting the prior claim, and the latter claim is subjective. This type of creatine may be worth trying for individuals with easily upset stomachs. 

Creatine Ethyl Ester

This type of creatine has an ester molecule attached. Purportedly, it can be taken in lower doses but have the same effect as creatine monohydrate, or a more significant one. Research doesn’t support this: What limited evidence is available shows that creatine ethyl ester is not more bioavailable than creatine monohydrate, nor is it more adept at eliciting training adaptations. (15)(18)

Creatine Pyruvate

Creatine pyruvate is creatine attached to pyruvate, the end-product of glycolysis, which is the energy pathway in the body that converts glucose (sugar) into pyruvate. Because of pyruvate’s role in aerobic metabolism, it’s been hypothesized that creatine pyruvate may have a greater impact on endurance athletes than creatine monohydrate. 

[Read More: Does Creatine Expire? A Certified Nutrition Coach Gives Their Insight]

Limited research suggests that this may be true, but the evidence is far from conclusive. Furthermore, the aforementioned 2022 review of evidence in Nutrients states that there is no evidence directly comparing creatine pyruvate to creatine monohydrate. (19) (15)

Creatine Citrate

Creatine bound to citric acid, or creatine citrate, is said to be more water-soluble than creatine monohydrate, but it has less creatine by weight, meaning a higher dose is likely needed to produce the same effects (if it had similar bioavailability). Additionally, research reveals that “there are no studies indicating that (creatine citrate) is more bioavailable, more effective, or a safer source of creatine than (creatine monohydrate).”(15)

Kre-Alkalyn or Buffered Creatine

Kre-Alkalyn is a branded form of buffered creatine, which is creatine with a higher pH than creatine monohydrate, making it more alkaline. Again, no solid scientific evidence supports buffered creatine as better than creatine monohydrate. 

Noticing a trend? At this point, decades of research seem to suggest creatine monohydrate as the way to go.

FAQs

Here are some of the questions we hear more often about creatine and weight loss.

References

1. Kreider RB, Stout JR. Creatine in Health and Disease. Nutrients. 2021;13(2):447. 
2. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. 
3. Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 2021;(8)2
4. Wang CC, Fang CC, Lee YH, Yang MT, Chan KH. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018;10(11):1640.
5. Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. 
6. Izquierdo M, Ibañez J, González-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002;34(2):332-343.
7. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006;16(4):430-446.
8. Engelhardt M, Neumann G, Berbalk A, Reuter I. Creatine supplementation in endurance sports. Med Sci Sports Exerc. 1998;30(7):1123-1129.
9. Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. 
10. Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020;12(6):1880.
11. Burke R, Piñero A, Coleman M, et al. The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Nutrients. 2023;15(9):2116.
12. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003;270(1529):2147-2150.
13. McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007;14(5):517-528.
14. Fazio C, Elder CL, Harris MM. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. J Strength Cond Res. 2022;36(9):2663-2670.
15. Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022;14(5):1035.
16. Sterkowicz S, Tyka AK, Chwastowski M, Sterkowicz-Przybycień K, Tyka A, Klys A. The effects of training and creatine malate supplementation during preparation period on physical capacity and special fitness in judo contestants. J Int Soc Sports Nutr. 2012;9(1):41.
17. Tyka AK, Chwastowski M, Cison T, et al. Effect of creatine malate supplementation on physical performance, body composition and selected hormone levels in sprinters and long-distance runners. Acta Physiol Hung. 2015;102(1):114-122.
18. Spillane M, Schoch R, Cooke M, et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009;6:6. 
19. Chaudhry R, Varacallo M. Biochemistry, Glycolysis. [Updated 2023 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

The first day of the final Paris 2024 qualification event kicked off with a bang, thanks to North Korea’s Won Hyon Sim.

Last updated on March 31st, 2024

Things started off with a bang at the 2024 International Weightlifting Federation (IWF) World Cup, thanks to weightlifter Won Hyon Sim. Sim, the inaugural world record holder in the Women’s 45-kilogram category, further cemented her dominance in the featherweight division when she set three new world records in a row.

This year’s World Cup, held in Phuket, Thailand from Mar. 31 to Apr. 11, 2024, is the final qualification opportunity for the Paris Olympics later this summer.

[Check In: 2024 IWF World Cup Results]

[Related: The Beginner’s Guide to Olympic Weightlifting]

Neither the North Korean weightlifting contingent, nor Sim’s weight class of 45 kilograms, will be at Paris 2024 in August. Regardless, she committed to starting off this year’s Cup with a bang by lifting the following:

• Snatch: 87KG | World Record
• Clean & Jerk: 109KG | World Record
• Total: 196KG | World Record

Sim’s 87-kilogram (191.8-pound) snatch was only the 21st lift of the entire competition, according to Weightlifting House founder & commentator Seb Ostrowicz.

In the back half of the session, Sim was pushed hard by Thailand native Siriwimon Pramongkhol, who lifted 101 kilograms on her final attempt. Sim followed with 106 on her second attempt, securing the world record Total, only to return two minutes after and push it three kilograms higher with her final lift — the bar weighing nearly 20 kilograms more than double her own weight.

Who Is Won Hyon Sim?

Like many members of the Democratic People’s Republic of Korea (DPRK or PRK) weightlifting team, Sim is something of a mystery. The DPRK vanished from the international weightlifting circuit in 2019 and only recently returned to IWF stages in 2023.

Since then, they’ve been on an absolute tear, claiming piles of world records, many of which were previously in the hands of Team China — the world’s most dominant roster of weightlifters.

Prior to Phuket, Sim had only three IWF-recognized competition appearances under her belt:

She’s also the first and only 45-kilogram weightlifter to set world records in her division since the category was created by the IWF in 2018.

[Related: The Best Weightlifting Shoes You Can Buy]

More Weightlifting News

Featured Image: @atginsta on Instagram

Check out the results from the final qualification event for the 2024 Olympic Games.

Last updated on March 31st, 2024

For many of the world’s best weightlifters, this is the final attempt. The 2024 International Weightlifting Federation’s (IWF) World Cup, which runs from Mar. 31 to Apr. 11, is the final qualification opportunity for any athlete who wishes to secure their Olympic dreams in Paris this summer.

This year’s Cup, held in Phuket, Thailand, will close out an 18-month long, globe-spanning qualification campaign. You won’t want to miss a minute of it. Below, you can find up-to-date results from every session:

2024 IWF World Cup Results

[Related: The Best Weightlifting Belts You Can Buy]

2024 IWF World Cup | Women’s Results

Here are the full results from every Women’s Group A session at the 2024 IWF World Cup. Note that the notation below reads as, “[Athlete Name] (Country) — [Total in kilograms] ([Snatch] / [Clean & Jerk]“

Editor’s Note: Categories marked with “*” will be showcased at the Paris 2024 Olympics.

[Related: The Best Multivitamins for Women Athletes]

45 Kilograms

1. Won Hyon Sim (PRK) — 196 (87/109)
2. Siriwimon Pramonghkhol (THA) — 176 (75/101)
3. My Phuong Khong (VIE) — 160 (76/84)

Editor’s Note: Sim set new world records in the snatch, clean & jerk, and Total in this category.

49 Kilograms*

55 Kilograms

59 Kilograms*

64 Kilograms

71 Kilograms*

76 Kilograms

81 Kilograms*

87 Kilograms

+87 Kilograms*

2024 IWF World Cup | Men’s Results

Below, you can find the full results from all the Men’s Group A sessions at the 2024 IWF World Cup. Note that the notation below reads as, “[Athlete Name] (Country) — [Total in kilograms] ([Snatch] / [Clean & Jerk]“

Editor’s Note: Categories marked with “*” will be showcased at the Paris 2024 Olympics.

[Related: The 10 Best Mass Gainer Supplements on the Market]

55 Kilograms

61 Kilograms*

67 Kilograms

73 Kilograms*

81 Kilograms

89 Kilograms*

96 Kilograms

102 Kilograms*

109 Kilograms

+109 Kilograms*

2024 IWF World Cup Schedule

The primarily viewing platform for this year’s Cup is via Weightlifting House TV pay-per-view stream, which you can find here. Portions of the competition are also being live streamed on YouTube via the Thailand TAWA Official channel.

[Related: Why Weightlifting Sucks To Watch in 2024]

Sunday, March 31

Monday, April 1

• W49: 5:00 a.m.
• M55: 8:00 a.m.

Tuesday, April 2

• M61: 5:00 a.m.
• W55: 8:00 a.m.

Wednesday, April 3

Thursday, April 4

• M67: 5:00 a.m.
• M73: 8:00 a.m.

Friday, April 5

Saturday, April 6

• M81: 5:00 a.m.
• M89: 8:00 a.m.

Sunday, April 7

• M96: 5:00 a.m.
• W71: 8:00 a.m.

Monday, April 8

• W76: 5:00 a.m.
• M102: 8:00 a.m.

Tuesday, April 9 

• W81: 5:00 a.m.
• W87: 8:00 a.m.

Wednesday, April 10

• W+87: 5:00 a.m.
• M109: 8:00 a.m.

Thursday, April 11

More Weightlifting Content

Featured Image: one_kilo_ on Instagram

If you’re a barbell devotee, you may be quick to dismiss quieter forms of exercise like walking, yoga, and Pilates. But that would be to the detriment of your routine. These low-impact forms of working out offer tremendous benefits — and we’ve chatted with a certified Pilates instructor to highlight the best parts of (you guessed it) Pilates workouts.

Believe it or not, Pilates exercises may just be the cheat code that makes your most demanding lifts both safer and easier. Aside from offering a strenuous core workout, Pilates is said to alleviate chronic lower back pain, improve posture, and upgrade overall stability. Even more convenient is how you can easily try out a Pilates workout plan at home. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

What Is Pilates?

Pilates as we know it today is more about TikTok than world history. But the exercise method comes from an internment camp during World War I, established after the British government passed the “Aliens Restrictions Act” of 1914. This resulted in the interment of anyone the government deemed an “enemy alien.” Over 24,000 people were subsequently imprisoned at Knockaloe Camp, including Joseph Pilates. (1)(2)

Witnessing the physical deterioration of fellow prisoners and sparked by the metal coils attached to the headboards of hospital beds (think: modern-day Pilates reformers), Joseph Pilates engineered a form of exercise that was meant to strengthen the body and calm the mind, even during confinement, illness, and injury. (2)

[Read More: Mobility vs. Flexibility — Why It Matters and What It Means for You]

What does that involve? As originally conceived, Pilates is a collection of 34 mat-based movements. The original name of Pilates’ workout routine was called “Contrology,” and stemmed from the concept of achieving strength by maintaining total control over your body. All of the moves in the original Pilates playbook are bodyweight exercises intended to boost strength and flexibility. (3)

A quick but important note: “Pilates” has been legally deemed to be a generic term, so many workouts have been developed as derivatives of the original Pilates routine. As a result, several workout routines and styles claim to descend from Joseph Pilates’ original set of 34 movements. This is true whether they are mat-based Pilates and require no equipment, or use Pilates reformers and call for specialized equipment.

Try This 20-minute Pilates Workout 

There are certainly endless variations of Pilates sessions to try, with many promising — and providing — a solid ab workout that even beginner Pilates enthusiasts can take on. From home workouts to 30-minute full-body Pilates sessions in the studio complete with reformers, there are Pilates options for so many people out there.

But to Pilates purists, there is only one Pilates workout.

[Read More: The Best Yoga Poses for Beginners to Support Bigger, Better Lifts]

The traditional 34-exercise mat Pilates routine was prescribed in a precise sequence. If you adhere to the original timeframe for completing the exercises, they are likely to take you an hour to complete. However, this is by no means a binding rule, as the benefits of Pilates can be achieved over shorter workouts.

The Workout 

When you’re talking about the original version, the primary difference between a beginner-friendly Pilates workout and an intermediate Pilates routine is the number of exercises you can perform. 

Some movements may require you to improve your strength and flexibility over several training sessions. Even if you can’t complete every move the first time, this is a full-body Pilates workout that will sculpt your muscles and make you feel good without adding stress to your lower back.

[Read More: The 10 Best Leg Stretches to Bolster Your Lower Body Training]

“Even if you’re only getting 10 to 20 minutes, you can run through the series and get a lot done and feel a lot better,” encourages Butcher. “It’s also okay to do fewer movements, like 25 of the 34. Many of the classes that I teach do not have all 34 movements in them. That’s something people have to build up to as opposed to being able to do it right off the bat.” 

You can also customize the movements as needed. For example, with high scissors, there’s no need to brace your body weight on your hands. You can easily perform this move lying down as normal, doing slow, controlled lying scissor kicks with straight or even bent legs.

• The Hundred — Lift your legs with your back flat on the ground. Move your straight arms up and down (parallel to the ground), using your core to maintain stability.
• The Roll Up — With your legs extended and your arms straight out above you, roll up to a seat (like a straight-legged sit-up).
• The Roll-Over — Keeping your arms straight and stable by your sides, use your core to roll your lower back up and over your head. Keep your legs as straight as possible, aiming to touch your toes to the ground above your head.
• Single-Leg Circles — With one leg flat on the ground, create a circle above your hips with the other leg, kept as straight as you can.
• Rolling Like A Ball — Bend your knees and grab onto your lower shins or just above your ankles with your hands. Use your core to roll yourself up to a seat before rocking back.
• The Single-Leg Stretch — With your lower back pressed flat into the exercise mat, your shoulder blades slightly off the ground, and your legs straight and extended diagonally out in front of you. Keep one leg extended while hugging your opposite knee to your chest. Switch legs, maintaining core tension.
• The Double-Leg Stretch — Perform the hugging motion of the previous exercise, except with both legs at once.
• Spine Stretch Forward — With both legs straight and extended in front of you, bend forward at your waist, extending your arms over your legs to bring your chest toward your thighs.
• Open-Leg Rocker — Perform a movement similar to rolling like a ball, but with your legs straight and your hands braced on your ankles.
• Corkscrew — Do a similar move to the roll-over, but starting with your legs on one side of your body and rotating as you complete the movement (like a corkscrew).
• Saw — Sit up with your legs extended straight and your arms spread out like a T on either side. Rotate to the left with a straight spine and bring your right arm down to the outside of your left foot.
• Swan — Lie on your stomach on the mat with the backs of your feet on the mat. Place your hands under your shoulders and press slowly up until your upper peels away from the floor.
• Single-Leg Kicks — Brace your upper body weight on your forearms (without “dumping” all your weight there) and take turns bending your knees to kick toward your glutes with one foot at a time.
• Double-Leg Kicks — This time, lower your upper body to the floor and kick both legs toward your glutes at once. In between kicks, extend your arms behind your lower back and raise your upper body slightly off the mat.
• Neck-Pull — Sitting on your butt with your legs extended, clasp your hands behind your head. Curl all the way down toward your legs, then slowly lower down to the mat.
• High Scissors — Brace your lower back and glutes with your hands so that your upper body weight is balanced on your upper back and shoulders. Kick one extended leg down at a time, like a “scissor” motion.
• High Bicycle — Maintaining that upper body position, bend your knees and kick each leg in turn as though you were riding a bicycle.
• The Shoulder Bridge — Rise into a glute bridge with your arms braced so that your hands can support your lower back. Straighten one leg and bring it toward the ground, raise it all the way up, and back.
• Spine Twist — Perform a similar movement you did with the saw, seated with your legs out in front of you and your arms out like a T. Rotate with a straight back. Just don’t touch toward your toes like you would with the saw.
• Jack Knife — Do the same move as you did with the corkscrew, but simply go up and down with your straight legs. No need to move from side to side.
• Side Kicks — Lie on your side with your ears braced between your hands and your bottom leg straight out. Extend your top leg out into a swinging kick and bring it back with control.
• The Teaser — Lie on your back and bring your extended legs up to a V position relative to your torso. Extending your arms and leading with them (but primarily working from the core), come to a V position with your full body with your arms raised above your head.
• Hip Twist — Keep your legs in that V position and brace your upper body on your hands, extended with your hands resting on the mat behind you. With control, move your legs in a circular motion.
• Swimming — Lie on your stomach and extend all of your limbs. With straight elbows and knees, alternate raising your arms and legs upside down (yes, like you’re swimming).
• Leg Pull Down — Get into a push-up position. Press your heels away from the ground so that your body shifts up and forward (your weight into your arms and hands). Settle back and repeat.
• Leg Pull Up — Flip your position so that you’re in reverse tabletop, but with straight legs. Keeping your upper body stable, raise one straight leg all the way up, then back down. Alternate.
• Kneeling Side Kicks — Get on your side and brace your weight on the hand and knee of one side of your body. Brace your free hand on your head (like you were doing a classic sit-up) and straighten your free leg. 
• Side Bend — Start in the same side position but with your leg so that it’s straight. Let your hips dip down to the mat, then extend so that your hips rise.
• Boomerang — Do a jack knife to bring your legs above your head. With control, come back to a V-sit, reaching toward your toes. Bring your arms behind you and brace as you let your straight legs come down to the mat in front of you. Bend at your waist to bring your chest close to your thighs.
• Seal — Thread your arms through your bent legs and grab the outsides of your ankles from the inside of your legs. Carefully rock back onto your shoulder blades, then back to a curled V position.
• Crab — Criss-cross your legs and grab your opposite feet with your opposite hands (so, your left hand grabs your right foot). Rock back onto your shoulder blades and carefully switch the position of your legs. Rock up to sit, continuing as far forward as you can without completely tipping forward.
• The Rocking — Lie on your stomach, bend your knees, and reach back to grab the tops of your feet with your hands. Rock back and forth while in this boat-like position.
• The Control Balance — Lift your legs to above your head (ideally with your toes resting on the ground above your head), with your weight carefully balanced on your upper back and shoulder blades. Hold your ankles. Let one ankle go as you raise the leg. Slowly lower, re-grab, and alternate legs.
• Push-Ups — Perform push-ups with your elbows kept close to your body.

[Read More: The Best Mobility Exercises From a Physical Therapist (+ Tips)]

Modifications 

• Make it Easier: If you only have 20 minutes to spare for your Pilates workout, you have several options for shortening the routine’s duration. You can limit each exercise to 30 seconds in length, or conclude your workout at the 20th minute, no matter how many exercises you complete. It may also be advisable to skip or modify exercises in the sequence, as many moves are advanced.
• Make it Harder: A full Pilates workout will be tremendously challenging already, but you can extend the length of time you’re doing each exercise if desired. You can also make it subtly more difficult by working to increase the range of motion in each of the exercises when you can.

The Benefits of Pilates

Bodies that have been built by Pilates are often known to be strong, firm, and flexible. (4) These attributes are advantageous to anyone interested in maximizing their health and vitality. Moreover, you’re also getting all of this at a low cost to your joints.

Core Connection

If you lift heavy weights, you know the importance of developing a strong midsection. Conversely, you also recognize how quickly a lift can break down if your core isn’t adequately involved in the lift, or if your large muscle groups have to compensate for a lack of core strength. Even at-home Pilates workouts will help you reestablish the connection of your core to the rest of your body.

[Read More: The Stretches That Can Help Your Posture]

“When you lift weights, sometimes you’re being so forceful that your big muscles like your quads, back, and butt start to take over and do all the work,” cautions Butcher. “Then your connecting muscles — even your abdominals — don’t engage as they should. Pilates is a low-impact way to build your core connection and teach your body what to do when you encounter a heavy weight. You’ll intuitively start to make those corrections without having to overload your body.”

Increased Stability

One of the benefits often attributed to Pilates is its ability to help you increase your stability starting with your center, and then progressively extend that stability outward through your limbs. With your back and abdominals properly strengthened and balanced through Pilates, Butcher says your core will become a more stable anchor point for all of your lifts.

[Read More: What’s the Difference Between Passive and Active Stretching?]

“With Pilates, we hold the center strong and then reach out and away to start opening up and building the strength of everything else,” Butche explains. “We don’t individualize arms and legs; we use them as part of the whole. Pilates will help everything become stronger, safer, and more stable.”

Boosted Flexibility

Pilates is strongly linked to improvements in flexibility amongst people who repeat these movements week after week. (5) No, Pilates isn’t as simple as basic stretching, or quite as intent on using your breath to drive limb lengthening as yoga. Instead, Butcher attributes Pilates’ tendency to improve your flexibility to its ability to place your body into a long and strong configuration. 

[Read More: Why Yoga Is Necessary For Strength Athletes]

“Flexibility comes from stability,” asserts Butcher. “If you’re stretching your hamstring and your back is round and your pelvis is collapsed backward into that posterior tilt, you’re not really stretching your hamstring. Flexibility increases as soon as you start to learn how to stabilize your pelvis and organize your body during those postures. You need to have a stable core before those stretches start to do anything real.”

FAQs

If you still have questions about whether or not Pilates is the missing ingredient in your workout routine, we’ve supplied answers to some of those questions below.

References

1.  “The Start of WWI Internment.” Knockaloe.im. Retrieved from: https://www.knockaloe.im/page_346204.html
2. Olorunshola, Yosola. (2021) “The Exercise Phenomenon Born in a Prisoner-of-War Camp.” National Geographic UK.
3. Kloubec J. Pilates: how does it work and who needs it? Muscles Ligaments Tendons J. 2011 Dec 29;1(2):61-6. 
4. Emery K, De Serres SJ, McMillan A, Côté JN. The effects of a Pilates training program on arm-trunk posture and movement. Clin Biomech (Bristol, Avon). 2010 Feb;25(2):124-30. 
5. Desai R, thakrar G, Shukla H. Effects of pilates exercises on trunk strength, endurance and flexibility in computer professionals. Int J Health Sci Res. 2020; 10(12):80-85.
6. Emery K, De Serres SJ, McMillan A, Côté JN. The effects of a Pilates training program on arm-trunk posture and movement. Clin Biomech (Bristol, Avon). 2010 Feb;25(2):124-30. 

To build your squat, you’ll need to squat — makes sense. Adding mass means hitting high-intensity sets targeting specific muscle groups — all in all, fairly simple. But the logistics of weight loss are a bit more complex. There are many cardio machines at your disposal to help you along your weight loss journey, and the workouts themselves are incredibly diverse.

Take the treadmill, for example. Walking, jogging, and running are your obvious choices here, but there’s a lot of potential creativity in there, too. You can manipulate your pace, incline, duration, and even intervals to completely customize your experience. With seemingly endless options available, here are the five best treadmill workouts for weight loss.

Best Treadmill Workouts for Weight Loss

Low-Intensity Steady-State

High-intensity interval training (HIIT) certainly has its place. But HIIT treadmill workouts can’t have all the glory.

Low-intensity steady-state (LISS) cardio is a solid choice for athletes at any fitness level, but beginners may be particularly drawn to it. This gentle introduction to cardio workouts ticks all the boxes for any weight loss goal you might have. It contributes to your daily calorie burn, but is also easily broken up into an extended warm-up and cool-down.

The Workout

Low-intensity steady-state workouts place your heart rate into what a lot of people think of as your “fat-burning zone” and holds you there for an extended amount of time. While total fat loss appears to be more influenced by daily calorie balance, it’s still hugely beneficial for your heart health (and energy usage) to integrate some LISS cardio into the mix. (1)

Set the treadmill to approximately 2-4 mph

Set the incline to 1.5% grade

Walk on the treadmill for 20-60 minutes

[Read More: The Best Treadmills for Walking]

How Often to Do This Workout: A low-intensity steady-state treadmill workout can be extremely easy to recover from. This means you may be able to perform one every day, especially if you opt for walking over jogging.

Modifications

• Make it Easier: Choose shorter durations or slower pacing if you are just starting out.
• Make it Harder: Aim for longer durations or higher pacing if you are trying to make the workout more challenging.

Incline Steady-State Walking

The incline option on your treadmill — perhaps especially notable if you have a dedicated incline treadmill — is a sneaky but effective way to increase the challenge of your workouts. Not only does your heart rate feel it, but your lower body does, too. Treadmill walking on a flat surface is great for burning calories, but a steady state on an incline smokes your glutes as well.

The Workout

The 12-3-30 treadmill workout — that you probably know from TikTok — is, indeed, a solid reference point for your incline steady-state goals. (During that 30-minute treadmill workout, you’ll walk on an incline of 12, at a pace of three miles per hour, for 30 minutes.) You are aiming for a manageable but moderate-duration workout. However, the addition of the incline and potentially faster pace cuts down the amount of time needed for your gains. 

For a more customizable incline steady-state workout that’s still in line with the 12-3-30 method, try this out:

Warm up on the treadmill for 5 minutes at 50% of your heart rate max

Set the incline to 10-15% grade

Set the pace to 2-5-4.0 mph

Walk on the incline for 15-30 minutes

[Read More: Expert Tested: The Best Treadmills for Running]

How Often to Do This Workout: Your incline steady state walking sessions are still relatively easy to recover from, but they are more difficult than regular steady state. Aim to talk a day off after each session.

Modifications

• Make it Easier: Choose the lower inclines, pace, or durations to make the incline walking workouts easier.
• Make it Harder: Aim for the higher options for incline, pace, or duration. One option is taking on the full the 12-3-30 challenge.

Incline Pyramid

Take advantage of the incline for an even more dramatic treadmill challenge. To completely change your experience from simple treadmill walking, try organizing your workout into a pyramid. For each block of time, select an ever-increasing incline.

The Workout

Even the best budget treadmills often come equipped with a respectable incline capacity. That allows you to take full advantage of this unique fat-burning treadmill feature. 

The incline pyramid works on the premise of increasing your incline grade for every block of time you are working out. For example, your goal is to slowly chip away at your highest incline (say, a 12-percent grade) before reversing course and bringing it back down to finish the day. Not only is this an effective weight loss tool, but the constant changes to your incline keep your mind plenty occupied — no time for boredom here.

Warm up on the treadmill for 5 minutes at 50% of your heart rate max

Set the incline to 5% grade*

Set the pace to 2-5-4.0 mph

Walk on the incline for 10 minutes

Increase the incline by 2.5% grade

Walk for 5 minutes

Increase the incline by 2.5% grade

Walk for 5 minutes

Increase the incline by 2.5% grade

Walk for 5 minutes

Increase the incline by 2.5% grade

Walk for 5 minutes

Decrease the incline to 10% grade

Walk for 2 minutes

Decrease the incline to 5% grade

Walk for 2 minutes

Decrease the incline to 1.5% grade

Walk for 1 minute

*Note: This is only one example of how to structure your pyramid.

[Read More: The Best Incline Treadmill on the Market]

How Often to Do This Workout: The incline pyramid workout is quite intense. Aim to incorporate it only once or twice per week along with your strength training.

Modifications

• Make It Easier: Spend more time on the cooldown side of the pyramid. How long you spend in each segment is customizable, and if you need to expand the time you spend on the rough parts of this treadmill routine, that’s OK.
• Make It Harder: Increase the pace or incline to create an even higher-intensity workout. If you do that, though, mind that you take extra rest days as needed.

Interval Training

Interval training is a fantastic tool for weight loss, rivaling the fat-burning benefits of low-intensity steady state but in much shorter workouts. Interval training simply divides your workout into structured periods of high-intensity effort followed by recovery blocks of slower pacing. The treadmill is the perfect tool here.

The Workout

Your intervals will be structured to suit your fitness level. Each interval should be matched with an appropriate rest period where you are still moving on the treadmill, but at a much more reasonable pace. The goal is to crank your heart rate for a brief but high-intensity block and then spend a longer duration slowly moving to recover.

Warm up on the treadmill for 5 minutes at 50% of your heart rate max

Set the incline to 1.5% grade

Perform work-to-rest (W:R) intervals of 3:1 (3 minutes harder, 1 minute recovery)

Perform 5 total W:R rounds

[Read More: The Best Tried and Tested Non-Folding Treadmills]

How Often to Do This Workout: If you’re an experienced athlete, you can try this workout between one and three times a week. If you’re just starting out, stick to the lower end of that spectrum for now.

Modifications

• Make It Easier: Increase the duration of time of your rest intervals or decrease the pace of your work interval.
• Make It Harder: Increase the pace of your work interval or decrease the duration of your rest interval.

Sprint Interval Training

Sprint interval training is a form of high-intensity interval training — and arguably, it’s the hardest. Sprint interval training (or SIT) is designed to be all all-out effort for an extremely short period followed by extensive rest. Your workouts won’t be long, but they will certainly be intense.

The Workout

Sprinting and treadmills go together like peanut butter and jelly. Be sure to warm up thoroughly before dividing out your SIT work-to-rest blocks. Be extremely conservative with your work and generous with your rest when you’re just getting started.

Warm up on the treadmill for 5 minutes at 50% of your heart rate max

Set the incline to 1.5% grade

Perform W:R intervals of 1:11 (10 seconds hard, 110 seconds (1 minute 50 seconds) recovery walk

Perform 10 total W:R rounds

[Read More: The Best Cardio Machines for Weight Loss]

How Often To Do This Workout: SIT is one of the hardest treadmill workouts you’ll perform. It may even begin to bite into your recovery needs. Keep your frequency lower at one to two sessions per week tops, unless you’ve truly built up your work capacity and can meet all the recovery needs that a rigorous workout routine demands.

Modifications

• Make It Easier: Increase the length of your rest or decrease the number of sprints.
• Make It Harder: Decrease the amount of rest or increase the number of sprints.

Benefits of Treadmill Workouts for Weight Loss

The benefits of the treadmill for weight loss far extend beyond tipping your calorie balance. The treadmill itself is extremely customizable, lending itself to a wide range of challenges. Using it can also improve many cardiovascular health markers and may be a launching pad for other training styles or competitions.

Workout Customization

The treadmill might be the single most widespread piece of fitness equipment. You’ll find it in rows upon rows in many gyms, but also as a favored piece in homes everywhere. With such prevalent availability, the degree of customized workouts has also skyrocketed over time. From treadmill running to treadmill walking workouts, there’s a wide array of options.

[Read More: The Best Treadmills for Apartments]

From more standard variables such as pace, incline, or duration, to creative workouts such as 12-3-30, there is an option suited for so many athletes. Be it built into the machine itself or designed by a trendy fitness influencer, there’s always a new workout on the table for your treadmill session.

Heart Health

The main goal of the treadmill is to recruit big swaths of muscle and to challenge your heart. Although you may be using the treadmill more specifically for calorie balance, your cardiovascular health will be the biggest winner here.

[Read More: The Best Lightweight Treadmills, Expert-Tested]

Elevating your heart rate and maintaining that pace for the duration of a workout plays a solid role in improving blood pressure (along with other cardiovascular benefits). In fact, aerobic exercise such as treadmill work has been shown to assist in successfully managing hypertension among various populations. (2)(3)

Competitive Launchpad

Many different sports or events incorporate running. Marathons, track and field, or even hybrid training styles such as CrossFit have athletes to run — a lot. The treadmill is a powerful exposure point for running more broadly, allowing you to test the waters for future training styles while focusing on your weight loss goal.

Experimenting with several types of treadmill workouts (from incline walking to sprint interval training) is a gateway for other potential fitness goals. From a casual walk for your health to a full-on competitive career, it’s worth exploring your options.

FAQs

The treadmill is an extremely common choice for weight loss workouts. Here are some of the most frequently asked questions.

References

1. Kim J. Y. (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of obesity & metabolic syndrome, 30(1), 20–31. 
2. Chan, L., Chin, L. M. K., Kennedy, M., Woolstenhulme, J. G., Nathan, S. D., Weinstein, A. A., Connors, G., Weir, N. A., Drinkard, B., Lamberti, J., & Keyser, R. E. (2013). Benefits of intensive treadmill exercise training on cardiorespiratory function and quality of life in patients with pulmonary hypertension. Chest, 143(2), 333–343. 
3. Dimeo, F., Pagonas, N., Seibert, F., Arndt, R., Zidek, W., & Westhoff, T. H. (2012). Aerobic exercise reduces blood pressure in resistant hypertension. Hypertension (Dallas, Tex. : 1979), 60(3), 653–658. 
4. Zhang, H., Tong, T. K., Qiu, W., Zhang, X., Zhou, S., Liu, Y., & He, Y. (2017). Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women. Journal of diabetes research, 2017, 5071740.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Israetel believes tracking training volume can help bodybuilders boost hypertrophy.

Last updated on March 29th, 2024

On March 28, 2024, the reigning World’s Strongest Man (WSM) and Arnold Strongman Classic (ASC) champion Mitchell Hooper published a video on his YouTube channel featuring an interview with exercise scientist Dr. Mike Israetel. Together, they explain the science behind building muscle and strength and explore the optimal training approaches for bodybuilders and strongman athletes.

Mike Israetel’s Three Critical Elements For Hypertrophy

Per Isretel, the three factors a lifter must consider when training for size include:

• Challenge the body with “heavy resistance”
• Hard training (sets to near failure)
• Nutrition

Check out the video below:

[Related: The 2024 Rogue Invitational Will Feature Debut of Strongwoman Competition]

Training Volume

Israetel believes there’s a significant overlap between size and strength training, particularly for beginners. Many newcomers mistakenly believe building muscle requires low reps and heavy weights. However, Israetel emphasizes a wider rep range, from one to 50, can be effective for muscle growth.

The most productive rep range for muscle growth training is five challenging reps…close to failure…up to 30 repetitions.

Bodybuilders typically focus on higher rep ranges (eight to 12) and controlled movements to sculpt their physiques, while strongmen prioritize moving the heaviest weights possible.

Israetel suggested analyzing the potential for injury risk for each exercise before adding it to a training regime.

The heavier a weight gets, the more injury risk it has. Big weights can hurt more than small weights.

Strongman athletes must train heavy to be competitive. Since bodybuilders prioritize aesthetics, they have more flexibility in their training approach. 

In the off-season, Israetel recommended hypertrophy-focused athletes who prefer lifting heavy to perform five sets of 10 reps per exercise. However, as they near a competition, they should switch to 20 to 30 reps with lighter weights to limit injury risk. Hooper added:

For [strongman athletes], our tendons and soft tissues are much more of a consideration than muscle.

Israetel advised strongman athletes to focus on hypertrophy training for a few weeks post-competition. Doing so can help rebuild muscle lost during peak week, boost overall strength, and reduce stress on joints and connective tissue.

Per Hooper, lighter-weight training can benefit strongman competitors in two ways. First, it allows the tendons to grow thicker and stiffer, reducing the risk of injury. Second, it allows the nervous system time to recover.

Burnouts in Bodybuilding and Strongman

Hooper shared that most strongman athletes usually take a week off after six weeks of intense training to avoid burnout and allow for recovery time. Israetel uses a deload week every four to five weeks. Deloads involve a purposeful reduction in training demand to prepare for future training cycles. (1)

Many bodybuilders train with insufficient weekly volume, limiting physiological challenges and fatigue accumulation. This allows them to train for eight to 16 weeks without requiring a deload.

Progressive Overload

Progressive overload is vital for strength and muscle gain. This training principle involves challenging the body by gradually increasing difficulty over time.

Progressive overload can be achieved in several ways, including lifting heavier weights, performing more sets or reps, or shortening rest periods between sets.

Per Hooper, the differences in periodization strategies between strongman and bodybuilding are that most strongman athletes meticulously determine how much weight they should lift each workout. In contrast, bodybuilders rely more on instinct and feel in the moment.

Israetel explained that training close to mechanical failure in each workout is enough to promote hypertrophy.

You will get more jacked and strong by pushing your body and resting and repeating this cycle.

[Related: Are Treadmill Dancing Workouts Serious? Yes. A Treadmill Specialist Explains How to Do it Right]

Train For Your Goals

Strongmen and bodybuilders can benefit from incorporating aspects of the other’s training into their routines. Hooper suggested the future of strength training might be the convergence of the two disciplines.

As bodybuilders and strongmen embrace a more well-rounded approach, we might see a new breed of stronger, more well-defined physiques emerge in future eras of both sports.

References

1. Bell L, Nolan D, Immonen V, et al. “You can’t shoot another bullet until you’ve reloaded the gun”: Coaches’ perceptions, practices and experiences of deloading in strength and physique sports. Front Sports Act Living. 2022;4:1073223. Published 2022 Dec 21. doi:10.3389/fspor.2022.1073223

Featured image: @drmikeisraetel on Instagram

If you’re a pure strength athlete, you may have never been much of a cardio enthusiast. Your tendency has always been to look at cardio as a necessary evil that you need for your heart health. That’s when you scroll through TikTok and find influencers and weekend warriors alike dancing on treadmills. And suddenly, the treadmill looks…kind of fun.

Still, the footwork looks pretty complicated. The good news? You can pull off a treadmill dancing workout even if you have two left feet. We asked the Certified RRCA Run Coach Ludgina Dieujuste, who runs the YouTube channel Treadchic, to give us some insight into these kinds of workouts. She also gave us three workouts you can try out — and if it can spice up your cardio routine, why not?

What Is Treadmill Dancing? 

Treadmill dancing is precisely what it sounds like. It’s the act of combining dance choreography with walking on a treadmill to create an entertaining workout set to music. Treadmill dance routines can include complex dance steps like the cha-cha, originating from Cuba, Zumba, and hip-hop. 

[Read More: Hip Hop Wellness Explorer (w/stic from Dead Prez)]

Don’t let all this intimidate you if you’ve got no coordination or rhythm to speak of. Your workout can also consist of simple rhythmic hand gestures and head movements.

Try These 3 Treadmill Dancing Workouts 

If you feel like adding some vibrant movements to your treadmill routine, here are three treadmill dance workouts that are safe and simple, yet strenuous enough to be a true workout. Dieujuste, who created these workouts, suggests that you begin with a brief dynamic warm-up before diving into each of these routines.

1. Walk and Side Shuffle
2. Incline Pyramid with Arm Movement
3. The Medley

1. Walk and Side Shuffle

This is a simple workout to familiarize yourself with rhythmic walking. You’re not aiming for speed here — in fact, please go slowly, especially until you feel completely comfortable and confident. Even then, you’ll want to exercise caution. Keep the belt speed lower than your normal walking pace, particularly when you’re shuffling. Only increase the speed gradually.

The Workout

Perform these rounds 10 times.

One-minute walk

30-second side shuffle right

30-second side shuffle left

How Often to Do This Workout: This is pretty low-impact, so you can do it daily if you want!

Modifications

• Make it Easier: Replace the side shuffles with a less complex simple side-step.
• Make it Harder: Replace all of the walking with shuffle steps, or double the workout length.

2. Incline Pyramid with Arm Movement

What’s a dance party without some arm action? Sure, in the gym, we typically think about the best arm exercises in terms of barbells and dumbbells. But on the treadmill, you’ll transform your traditional curls and presses into dance.

The Workout

Perform these rounds two times.

One minute at 1.0 incline

One minute at 2.0 incline

One minute at 3.0 incline

One minute at 4.0 incline

Two minutes at 5.0 incline

One minute at 4.0 incline

One minute at 3.0 incline

One minute at 2.0 incline

One minute at 1.0 incline

Throughout the entire workout, keep your arms out and away from the treadmill’s support arms. You’ll get a lot more tired, a lot more quickly, than you think.

How Often to Do This Workout: If your arms are up for it, you can do it every day.

Modifications

• Make it Easier: Allow yourself to hold the treadmill and do a regular walk every other minute.
• Make it Harder: Spend two straight minutes at each incline level up to incline five, and remain there for the final 10 minutes.

3. The Medley

When you’re ready to up the ante and get super involved in the dance party (instead of bobbing your head on the side of the dance floor), Dieujuste recommends adding different walking patterns and even kicks to your routine. Yes, you’ll be doing exercises, but don’t forget to turn the music up — be as rhythmic as you can be here. (It’ll add to the fun, we promise.)

The Workout

Perform these rounds two times (switching sides in the second round where appropriate.)

Side Shuffle	One minute at incline 1.0
Side Shuffle	One minute at incline 2.0
Forward Kick	One minute at incline 3.0
Backward Walk	One minute at incline 4.0
Low Squat Walk	One minute at incline 5.0

How Often to Do This Workout: Again, this is pretty low-impact, so you could do it every day.

Modifications

• Make it Easier: Replace the low squat walk with a simpler movement or with a regular walk, as the incline is relatively high.
• Make it Harder: Turn this workout into a pyramid. Spend two minutes in your low squat walk, and then do the exercises again in reverse order.

Coach’s Tip: While these steps are exercise-like, remember that this is still dancing. You are intended to get into the groove, relax, and enjoy yourself.

Benefits of Treadmill Dancing Workouts

Treadmill dancing may sound like a bunch of fun and games — and it should be exactly that if you’re getting into the spirit of the workout with your favorite gym playlist. It also happens that all of your joyful movements have positive impacts throughout your body.

Cardiovascular Health

You may have gotten lost in music while dancing for an extended period, but you probably noticed before too long that you were out of breath, and your heart rate had skyrocketed. This is because dancing is excellent cardio, as is walking on a treadmill. The fact that your treadmill routine may look a little silly doesn’t make it any less beneficial to your heart.

[Read More: The Best Treadmill Incline Workouts for Climbing to Better Cardio Training]

“Treadmill dance helps to improve your cardiovascular health, specifically because when you’re dancing on the treadmill, your heart rate is going up, then it’s going down, then it’s going up, then it’s going down,” explains Dieujuste. “Your heart rate going up and down throughout the workout is very helpful with improving your heart health, which of course is really important in avoiding chronic disease. If you’ve ever danced on a treadmill — even if it was just for two-and-a-half minutes — your heart rate is going to jump.” 

Joint Health

One of the selling points of aerobics and fitness-oriented dance classes is the fact that they tend to be relatively low-impact. Adding basic dance movements to walking on a treadmill gently varies a movement that is already intended to be easy on your joints.

[Read More: The Treadmill Benefits You Need To Know About]

“Compared with the outdoor workouts when you’re on hard services like concrete, these treadmill workouts offer more cushion,” says Dieujuste. “So, of course, it helps to reduce the impact on your joints. Treadmills make it easier for people that have joint pain or that are recovering from injuries to still get a workout in.” 

Consistency, Fun, and Mental Health

When you enjoy your workouts, you’re more likely to stick to them consistently. And those workouts themselves — yes, including dance workouts — have been shown to improve people’s mental and physical health indicators. (1) 

[Read More: The Top Tips for Running on a Treadmill, According to Running Coaches]

“Anything that keeps the average person coming back and motivated and consistent is a win,” says Dieujuste. “I think many people fail to be consistent because they don’t really enjoy what they’re doing and they fall off. But if you look forward to something, especially when it comes to fitness, that’s a great benefit. Walking or running can be boring to some people. What the treadmill dance offers a typical person is a chance to put on their favorite tunes while adding some dance moves and calling it a workout. It’s fun for them. We always want to listen to music. You can constantly change it up with different music and different levels.” 

Tips for Doing a Treadmill Dancing Workout Safely

Trained dancers can make treadmill dance look effortless in their TikToks and other vids — Harry Shum Jr., anyone? But for the average gymgoer, the process of transforming an ordinary walking workout into a coordinated dance workout comes with its risks. 

[Read More: Buying A Treadmill? Here’s Everything You Need To Know]

It can be fun to act like you’re recording a music video as you dance on the treadmill, but if you don’t take the proper safety steps, you can wind up with an unexpected injury. Here’s how to avoid a spill.

Use Your Hands

Falling down is never a pleasant experience, but a fall on a moving surface like a treadmill belt can be downright devastating to your body — not to mention embarrassing. Fortunately, much of the expressiveness of dance can be conveyed through your hands without involving your feet. This is important to remember because doing too much with your feet before you’re comfortable can have painful consequences.

[Read More: Treadmill Workouts for Beginners: 4 Options + Training Tips]

“You want to start off with hand-type movements so that you can maintain full control of your feet,” says Dieujuste. “Sometimes we get so excited that we forget where we are and that can lead to other things. You can easily hurt yourself. That’s why starting with hand movements is far safer for beginners than trying to involve your feet too soon.”

Learn to Walk Without Holding On

If you are prone to hang onto the support arms of the treadmill for dear life while you walk, you’ll need to learn to let go if you want to add most dance movements to your workout. Frankly, even the most basic arm movements require you to go hands-free. You will still have your hands available to steady you, but make sure your balance and confidence are on point before starting with treadmill dances.

[Read More: 30-Minute Treadmill Workouts to Build Stamina and Strength]

“The first thing you need to do is get comfortable with the treadmill and learn to do basic things like simply walk forward without holding on, and preferably at an incline,” advises Dieujuste. “That’s the big thing in general, where people get on the treadmill and they hold on. If you’re someone that can’t work out on a treadmill without holding on, you need to start by gaining the comfort to walk on a treadmill without touching anything first, and then you can think about adding in some dance movements.”

Keep It Simple 

The complex choreography demonstrated by dancer Carson Dean as he acrobatically grooved to “Uptown Funk” is what sparked a lot of interest in treadmill dance. Frankly, what Dean displays in his dance videos has little to do with the simplicity of daily cardio. You can still keep the tunes of Mark Ronson and Bruno Mars in your playlist, but your dance workout needn’t resemble a gymnastic floor routine to be effective.

“You don’t have to do intricate things, and that’s important to remember when you think about treadmill dance,” warns Dieujuste. “It doesn’t have to be these intense things that we see all these different TikTok celebrities doing. It can be quick, simple, easy movements that are dance-type moves, but also things that can be pretty effective. You don’t have to be hopping around the treadmill; that can be harmful or lead to injury. You can just do fun things like squatting low and keeping up with the beat of the music.” 

FAQs

If you’re still wondering whether or not you should throw some treadmill dancing into your workout mix, we answer some key questions for you below!

What exactly is treadmill dancing? 

Treadmill dancing combines aerobic dancing with walking on a treadmill with a belt that is in constant motion. The nature of the dance can vary greatly. It can range from simple acknowledgment of the beat through the timing of steps and head movements to more complex choreography involving your hands, feet, or the rest of your body.

Do dance workouts really work? 

Several studies have demonstrated the effectiveness of dance workouts. A meta-analysis of 10 eligible studies showed that the adoption of ordinary lifestyle dance changed participants’ body mass, BMI, waist circumference, fat percentage, and fat mass. (2) 
A separate study also showed that dance fitness classes improved the vitality and mental health of middle-aged cisgender women. (1) It stands to reason that these benefits would hold for people of all genders.

How do I start a treadmill dancing workout routine? 

The simplest way to start a treadmill dancing routine is by walking — hands-free — while keeping pace with your favorite music. From there, you can add additional steps like hand movement and more complex footwork as you gain greater comfort.

References

1. Barranco-Ruiz Y, Paz-Viteri S, Villa-González E. Dance Fitness Classes Improve the Health-Related Quality of Life in Sedentary Women. Int J Environ Res Public Health. 2020 May 26;17(11):3771. 
2. Zhang Y, Guo Z, Liu Y, Zhou Y, Jing L. Is dancing an effective intervention for fat loss? A systematic review and meta-analysis of dance interventions on body composition. PLoS One. 2024 Jan 17;19(1):e0296089. 

The biceps get too much credit. Don’t get us wrong; training your biceps is a must for bigger and stronger arms. But your triceps make up two-thirds of your upper arm mass and cover the entirety of the back of your arm. That’s a chunk of prime real estate.

With that in mind, here are 11 of the best triceps exercises and provide knowledge on how to train the muscle to help you improve your bench press strength and build a meatier pair of arms.

11 Best Triceps Exercises

1. Close-Grip Bench Press
2. Dip
3. Triceps Pushdown
4. Skull Crusher
5. Floor Press
6. Overhead Triceps Extension
7. Standing Landmine Press
8. Diamond Push-Up
9. Push Press
10. Cross-Body Cable Extension
11. Cable Kickback

Recent Updates: This article was originally written by Mike Dewar, a veteran BarBend contributor and coach. Dewar has a number of certifications as well as a Masters degree in Exercise Physiology. On Mar. 26, 2024, BarBend Senior Writer Jake Dickson updated the exercise selections in this article to better reflect BarBend’s evolving standards for training content. You can read more about that process here! 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

1. Close-Grip Bench Press

[Read More: The Bench Press Programs to Build a Bigger, Stronger Chest]

Equipment Needed	Bench press station, barbell, weight plates, wrist wraps (optional)
Muscles Worked	Chest, triceps, shoulders
Sets & Reps	3 x 6-8

This compound triceps exercise has you lift a bar with your hands set shoulder-width apart. This bench press variation shifts the load more to your triceps. You won’t be able to lift as much weight with the close-grip bench press, but you’ll strengthen your triceps. 

The arms-in form you need to target your triceps will take the onus off of your shoulder joint. More muscle mass on the back of your arms will directly carry over to the lockout, or top portion, of your standard bench press. 

How To Do It

1. Set yourself up similar to a flat bench press, with your hands set inside shoulder-width and your elbows tucked into the body. 
2. Pull the bar out of the rack and stabilize it over your chest. 
3. Pull the elbows inwards as the bar descends to the chest. 
4. Once you have touched the chest, press through the palms, feel the triceps engage, and lift the weight back up.

Modifications

• Make It Easier: If you prefer dumbbell triceps exercises, this move can be performed with dumbbells as well. 
• Make It Harder: Try pausing at the bottom of each rep with the bar on your chest. 

2. Dip

Equipment Needed	Dip station, plyo box or chair, wrist wraps (optional), dip belt (optional)
Muscles Worked	Triceps, chest, shoulders, core
Sets & Reps	2 – 3 x 10+

Performing regular dips on a set of parallel bars instead of angled bars or rings will recruit your triceps more as arms will be tucked in, not flared out. Your shoulders should feel better, too, since they’re in a more neutral position throughout the exercise. 

You’ll also be more stable as the bars are closer together than angled dipping bars or rings. Lastly, we like dips since they can be done effectively with just your body weight. 

How To Do It

1. Grab the parallel bars with your torso upright (with a slight lean forward) as you are suspended. 
2. Have your elbows almost fully extended to support this position. 
3. With the chest up and shoulder blades squeezed together, bend at the elbows as you lower yourself downward until the elbows reach 90 degrees. 
4. Press yourself upwards until you fully extend the elbows and repeat.

Modifications

• Make It Easier: The bench dip or chair dip are great options to help you progress toward doing full bodyweight dips. 
• Make It Harder: Add weight by wearing a dip belt or holding a small dumbbell between your ankles. 

3. Triceps Pushdown

[Read More: The Best Cable Machines for Small Spaces, Bodybuilders, and More]

Equipment Needed	Adjustable cable station, attachment of choice
Muscles Worked	Triceps
Sets & Reps	2 – 4 x 8 – 12

You can really isolate your triceps with the triceps pushdown. To perform the pushdown, you either grab a resistance band or a cable pulley, step back, so the band or cable is taut, and then push it downward by flexing your triceps. Since just your triceps are moving the weight, you can better hone in on them. 

We think the pushdown is one of the best tricep exercises for mass because it completely isolates the muscle, which leads to great pumps and plenty of hypertrophy.

How To Do It

1. Set the cables or band at a high anchor point. With your body facing the band, place your feet together and elbows to your sides (by your ribs). 
2. The chest should be up, and the back flat, with the hips angled slightly forward. 
3. Grab the handles or band and fully extend the elbows to push the handles or band down, making sure to keep the elbows slightly in front of the shoulders.

Modifications

• Make It Easier: Play around with different cable attachments until you find the one that is most comfortable for you. 
• Make It Harder: Try a drop set at the end of your pushdown workout. 

4. Skull Crusher

[Read More: The Best Dumbbell Arm Workouts for Strength, Size, and Time-Saving]

Equipment Needed	Straight or cambered barbell, weight plates (optional), flat bench
Muscles Worked	Triceps
Sets & Reps	2 – 3 x 10 – 12

This triceps exercise variation has you lower a barbell (or dumbbells or cable pulley or kettlebells) to your forehead to stretch the triceps muscle. 

You’ll be able to isolate the triceps with the skull crusher, but in a position that also allows you to move heavier weight than you could with a pushdown. As a result, the skull crusher is a great free weight triceps exercise.

How To Do It

1. Start by lying back down on a bench, with the hands supporting a weight (a barbell, dumbbells, or various cable attachments) at the top of the bench pressing position. The back and hips should be set up identical to a bench press. 
2. Pull the elbows back slightly so that they are pointing behind you (rather than directly vertical) as you bend the elbow joint, lowering the bar handle or loads towards your head.
3. The bar should nearly make contact with the forehead. Feel the stretch on the triceps and partially on the lats. Push the bar back up.

Modifications

• Make It Easier: Do this move on the floor or work with dumbbells instead of a barbell.
• Make It Harder: Lie on an adjustable bench with the backrest set at a low (10 to 20-degree) incline. 

5. Floor Press

[Read More: The Best Home Gym Flooring and Expert Buying Guide]

Equipment Needed	Barbell, weight plates, squat rack (optional)
Muscles Worked	Triceps, shoulders, chest
Sets & Reps	2 – 3 x 10 – 12

This is a popular bench press variation among powerlifters who need to strengthen the top portion of the lift. By pressing a barbell from the floor, you’re limiting your arms’ range of motion.

This means you can typically press more weight, which equates to a stronger bench press and stronger triceps. The floor press is also a suitable work around if you can’t bench with a full range of motion due to an injury or, even, because all the benches are taken in a busy gym. 

How To Do It

1. Lay down in front of a power rack and extend your arms. Take note of where they end and adjust the hooks so that the barbell sits where your hands reach. 
2. Get back under the now-loaded barbell and plant your feet firmly on the floor. 
3. Grab the bar with your typical types of bench press grip. Lift the bar out of the rack, and lower the barbell to your sternum. Keep your elbows tucked in at 45 degrees. Press back up.

6. Overhead Triceps Extension

Equipment Needed	Adjustable cable station, attachment of choice
Muscles Worked	Triceps
Sets & Reps	1 – 2 x 12 – 15

Triceps extensions are performed with a variety of tools and in a variety of postures. When performing overhead triceps extensions with a resistance band, the extra stretch on the band provides ample tension from the get-go and only gets harder as you extend the elbows. 

This movement is great for both muscular hypertrophy and lockout strength. It’s also one of the only long head triceps exercises out there. If you prefer cable triceps exercises, you can do this one with a cable instead.

How To Do It

1. With the band underneath the middle of both feet, step forward with one foot and bring the handles of the band up behind your ears. 
2. Standing tall and keeping your elbows tucked in, extend the elbows until lockout, and pause for a second. 
3. Slowly lower down to the starting position and then repeat.

Modifications

• Make It Easier: Try this move one arm at a time if you have inflexible shoulders. You can also do it seated if necessary. 
• Make It Harder: Try one-and-a-half reps to emphasize the stretched position. 

7. Standing Landmine Press

Equipment Needed	Landmine attachment, barbell, weight plates (optional)
Muscles Worked	Triceps, shoulders
Sets & Reps	2 – 3 x 10 – 12

If you can’t train your triceps pain-free, the standing landmine press can come in clutch. The nature of the implement used increases scapular stability and control. 

The grip and upper arm position will also likely allow you to train around elbow or shoulder discomfort and still get a good session in.

How To Do It

1. Stand with your feet hip-width apart and hold the end of the barbell just in front of your shoulder. Brace your core and lats and grip the barbell tight. 
2. Then, press to lockout by extending the elbow and reaching forward at the end of the movement. Slowly lower back down and repeat.

8. Diamond Push-Up

Equipment Needed	Exercise mat (optional)
Muscles Worked	Triceps, chest, shoulders
Sets & Reps	3 x 15

Like the close-grip bench press, the hand placement of the diamond push-up shifts more of the emphasis on the triceps. Due to the narrower base of support, you’ll get increased core stability while training the chest, shoulders, and triceps. 

Because of this, you may not be able to do as many reps as in your usual push-up, but your triceps will love it. You can also utilize diamond push-ups as an at-home triceps exercise.

How To Do It

1. Making a perfect diamond with your hands is not necessary, but the idea is to keep your hands close to focus on the triceps. Adjust your hand position to see what works for you. 
2. Perform a push-up with control while keeping your core and glutes tight to keep your spine neutral. 
3. Keep your elbows tucked alongside your ribcage, without flaring, during the entire movement.

Modifications

• Make It Easier: You can do this one on your knees or with your hands not quite touching to make it easier. 
• Make It Harder: Try decline diamond push-ups by elevating your feet slightly. 

9. Push Press

Equipment Needed	Barbell, bumper plates, squat rack, wrist wraps (optional)
Muscles Worked	Triceps, upper back, shoulders, legs, core
Sets & Reps	3 – 4 x 3 – 5

With enough weight on the barbell, just about any pressing movement can be considered a triceps exercise as well. Overhead pressing is fantastic for overall upper-body strength, but your performance may not be limited by your triceps specifically.

By using your leg drive to power through the first half of the lift — where your shoulders do the most work — the push press helps you apply tons of mechanical tension to your triceps. Sets of five reps have never felt so hard.

How To Do It

1. Unrack a barbell from a squat rack and hold it in the front rack position with a loose grip and your feet planted under your hips or slightly wider.
2. Dip into a half squat; sink down until your knees come in line with your toes, but not much deeper.
3. Aggressively reverse the motion and push into the floor hard as if you were going to jump.
4. Your entire lower body should extend, at which point tilt your head back and allow the bar to fly off your shoulders.
5. As the bar passes your head, press with your arms to lock it out firmly overhead.

10. Cross-Body Cable Extension

[Read More: The Ultimate 10-Week Powerbuilding Workout Routine for Mass and Strength]

Equipment Needed	Adjustable cable station
Muscles Worked	Triceps
Sets & Reps	2 – 3 x 12 – 15

When it comes to triceps training, cables are your best friend. While free weights are in no way inherently dangerous, plenty of folks find it easier and more comfortable on the elbows to perform high-intensity training on the arm with exercises like the cable cross-body extension.

Bodybuilders in particular adore this movement for its hypertrophic potential; few exercises will allow you to apply so much stress to your triceps with such little weight. You also get the benefits of working each triceps separately during a simultaneous double-armed set. This saves time while not allowing one arm to pick up the slack of the other. 

How To Do It

1. Stand between two cable trees with each shoulder-height attachment in your opposite hand; your right hand should hold the left attachment, and vice versa.
2. Take a step or two backward to pull the plate stack up and apply some tension to the cable. Your forearms should be crossed in front of your body forming an “X” shape.
3. From here, extend your elbows while keeping your upper arms tucked to your sides or slightly behind your body.

11. Cable Kickback

Equipment Needed	Adjustable cable station
Muscles Worked	Triceps
Sets & Reps	2 x 15

As dumbbell triceps workouts go, the kickback is less than ideal. Its biggest hindrance is the inconsistent resistance curve; your reps are very easy at the beginning and too difficult at the end.

Working with cables instead of a dumbbell resolves this issue and transforms an otherwise mediocre movement into a killer triceps exercise. Use this one to cap off your next arm workout and see for yourself. 

How To Do It

1. Set a cable fixture at around waist height and grab the attachment in your palm. Use your non-working arm to brace yourself against the cable tree itself.
2. Tip over so your torso is roughly parallel to the floor and stagger your feet. 
3. Tuck your upper arm back and against your torso.
4. Use your triceps to extend your elbow.

Modifications

• Make It Easier: If you can’t hinge over, do this move standing up with your elbow pushed back behind your torso slightly. 
• Make It Harder: Try it with two cables at the same time. 

4 Triceps Workouts To Try

Yes, your triceps will get plenty of action from your best chest exercises and shoulder exercises. But when you’re aiming to bust through some next level shirt sleeves, try the best triceps workouts out there to give your arms the boost they need.

[Related: The Best Weight Benches on the Market]

Triceps Workout for Beginners

As a beginner, targeted arm training may not be necessary to reap some gains in the gym. That said, if you’re looking to add triceps mass specifically, remember as a beginner that it is important to prioritize frequency and mindful practice over lifting the heaviest weights possible. Strength training is a long road, so set yourself up for success by building good habits early. 

Perform this workout with higher training frequency and less intensity (meaning weight on the bar) for at least three to four weeks of consistent training. You can do this workout two to three times per week with the rest of your workout split. 

• A1. Close-Grip Bench Press: 3 x 10-12 reps
• B1. Cable Overhead Triceps Extension: 3 x 15
• C1. Cable Triceps Pushdown: 3 x 15

Triceps Workout for Muscle

To elicit muscle growth, you want to perform this workout with relatively high intensities and at a frequency of up to three times per week. That said, you’re only able to train as hard as you can recover, so prioritize your nutrition and rest so you can properly recover between intense workouts. 

• Skull Crusher: 3 x 12-15, followed by 2 x 8 – 10 at a slightly heavier weight
• Weighted Dip: 3 sets at an RPE 8 with a moderate weight
• Cable Overhead Extension: 3 x 15 
• Cable Single-arm Kickback: 3 x 15
• Push-Up: 3 sets of as many repetitions as possible

Triceps Workout for Strength

You’ll hit two strength-focused workouts per week. In total, you’ll accumulate 29 sets for your triceps. You’ll also be lifting in a combination of rep ranges — six to 10 so you’re handling larger weights, and then 12 and up to ensure you build a fatigue resistance.

[Read More: The Most Effective Workout Splits, Created by Our Experts]

Assuming you want stronger triceps for a bigger bench press, the first two movements of each day are a bench press variation. Specificity is king, so if you want a stronger bench press, you need to bench press. 

Big Bench Press Accessory Day 1

• A1. JM Press: 3 x 10 / 2 x 6, rest 2-3 minutes between sets 
• B1. Cable Triceps Pushdown: 3 x 12-15
• C1. Weighted Triceps Dip: 2 x 8, 2 x 6, rest 2-3 minutes between sets

Big Bench Press Accessory Day 2 

• A1. Pin Press or Floor Press: 3 x 6 / 2 x 4, rest 2-3 minutes between sets 
• B1. Skull Crusher: 3 x 8-10, rest 2-3 minutes between sets
• C1. Overhead Cable Triceps Extension: 3 x 15 reps
• C2. Cable Triceps Kickback: 3 x 15 reps
• C3: Push-Up: 3 x AMRAP

Triceps Workout for Bodyweight

You’ve got options when it comes to building your triceps on any free weights. You’ll rely on high rep sets to near-failure since adding more weight to the bar isn’t an option.

Pick one workout and perform it a few times per week — minimum two times, maximum four times. “RIR” stands for reps in reserve and seeing “2 RIR” means you should stop two reps short of mechanical failure. As you progress, aim to add reps to your sets. Ideally, you can do more reps while still feeling as though you’re two reps from failure. 

For Beginner Calisthenics Athletes

• A1. Bench Dip: 3 sets x 2 RIR
• B1. Elevated Push-Up: 3 sets x 2 RIR
• *C1. Pike Push-Up: 3 sets x 2 RIR

*Bring chin or neck to bar or stair upon descent allowing elbows to brush the sides of one’s ribs

For Advanced Calisthenics Athletes

• A1. Bodyweight Triceps Dip: 3 sets x 2 RIR
• B1. Handstand Push-Up: 3 sets x 2 RIR
• C1. Elevated Bodyweight Triceps Extension: 3 sets x 2 RIR
• D1: Push-Up: 3 sets x AMRAP

Triceps Warm-Up

Especially if you’re going to do a heavy triceps workout, make sure you’re not going in cold. Even if you’re going to focus mainly on your chest or shoulders, your triceps will need to be ready for a hefty ride. Here’s a solid triceps dynamic warm-up to integrate into your program before your upper body workouts.

Exercise	Sets	Reps
Banded Triceps Pushdown	1	20 – 25
Triceps Kickback	1	12 – 15 per side
Close-Grip Push-Up	1	10 – 15

How To Train Your Triceps

Depending on your workout split, you’ll want to either include short triceps-specific workouts at the end of days focused on bigger upper body exercises or simply take an extra rest day while you’re in the process of building your arms.

• Exercise Selection: To build strength, prioritize free-weight, compound triceps exercises like bench presses. To isolate your triceps for growth, include cable triceps exercises as well and perform most sets to nearly failure.
• Sets and Reps: We tend to prefer lower reps (5 to 8) for compound exercises like presses or dips, and higher reps in the 12 to 20 range for isolation moves. 

Choose Your Volume

Most evidence-based recommendations regarding optimal training volume fall between 10 and 20 “working” sets per muscle, per week. (1) If you’re used to hitting it hard in the gym, this may seem like a light load.

[Read More: The Best Online Workout Programs For Coaching, Cardio, Value, And More]

However, the good news is that you can probably get the same, or better, arm gains without committing to multi-hour workouts. Mind also that compound lifts do factor into this benchmark; if you perform plenty of heavy bench or overhead presses twice a week, you probably don’t need 15 sets of triceps extensions on top of it all. 

Find the Right Angle

It pays to be flexible in your pursuit of eye-popping, shirt-busting triceps. Yes, you need good mobility in your elbows and shoulders for some arm exercises, but you should really open yourself up to a wide array of exercises and angles during your workouts if you want to maximize your gains.

As a three-headed muscle, certain sections of your triceps will work harder than others on certain exercises based on your posture and leverages at any given moment. (2) For example, the long head of the muscle gets the most love when your arm is extended behind your head.

Go Overhead

Some compelling research has shown that overhead extensions, when your arm is raised up behind your head, can be more effective at both long head emphasis and overall triceps growth — even more than traditional press downs. (3)

Mix in at least one overhead-based triceps exercise every time you train your arms and the results will likely speak for themselves. 

Benefits of Training Your Triceps

Bigger, stronger triceps make you, well, bigger and stronger. You aren’t going to win and bodybuilding shows if your guns are only loaded in the front. Your triceps may also be the limiting factor the next time you try to test your 1-rep max on the bench press. There are plenty of good reasons to prioritize your triceps in the gym. 

Better Pressing Strength

Your triceps fight half the battle on all pressing movements, whether you’re on the barbell bench press or working with dumbbells. If your elbow extensors are underdeveloped or weak, don’t expect to lock out any of your max-effort reps. Some extra triceps work is a great way to safeguard yourself against missing a max attempt.

Balanced Physique Development

Well-developed arms may not win bodybuilding shows on their own, but if your triceps are lacking on the physique stage, it can bring down your entire physique. Even if you don’t have competitive aspirations, doing nothing but biceps curls and neglecting your tris is no way to build an impressive physique.

Your triceps make up the majority of overall muscle in your upper arm, and that’s before training. That means plenty of untapped hypertrophic potential. If you want to look symmetrical and proportional, carving out those horseshoes is an absolute must. 

Triceps Anatomy

The triceps are made up of three muscles (hence the name, tri-ceps): The lateral head, the long head, and the medial head. All three of these muscles attach to your elbow and are responsible for extending your elbow.

The triceps are involved in the latter half of most pressing exercises. Think about how you bench press. Your pecs work hard at first to get the barbell off of your chest, but once your arms break 90 degrees, your triceps flex to extend your forearms and fully extend your arms. The same is true for an overhead press.

FAQs

References

1. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073–1082. 
2. Kholinne, E., Zulkarnain, R. F., Sun, Y. C., Lim, S., Chun, J. M., & Jeon, I. H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta orthopaedica et traumatologica turcica, 52(3), 201–205. 
3. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 1–11. Advance online publication. 

Featured Image: Bojan Milinkov/Shutterstock

Eight athletes will face off in the Lone Star State.

Last updated on March 29th, 2024

The 2024 Houston Tournament of Champions Pro show will occur in The Woodlands, TX, on Saturday, March 30, 2024. The headline of this event will be the IFBB Pro League Wellness division, and eight athletes are slated to grace the stage and face the judges.

The contest’s winner will earn qualification to the 2024 Wellness Olympia on Oct. 10-13, 2024, in Las Vegas, NV. Going into the 2024 Houston Tournament of Champions, none of the contestants have yet qualified for the 2024 Olympia. The roster for this show is below, with names in alphabetical order, courtesy of the IFBB Pro League website:

2024 Houston Tournament of Champions Pro Roster

• Juliane Almeida (United States)
• Amanda Burnett (United States)
• Nicollette Burns (United States)
• Haley Johnson (United States)
• Cassandra Pennington (United States)
• Alicia Self (Australia)
• Nicole Stewart (United States)
• Jennifer Zollars (United States)

[Related: 2024 Klash Series Championship Pro Bikini Division Show Preview]

[Related: 2024 San Diego Championships Pro Bikini Division Show Preview]

Amanda Burnett

Amanda Burnett is the defending champion, having won it in 2023. She will aim to repeat as champion and earn that Olympia qualification. Burnett competed in the 2023 Wellness Olympia in Orlando, FL, finishing outside the top 15.

Burnett was also the 2022 Legion Sports Fest Pro winner. She is coming off a fifth-place finish at the 2024 Wellness International UK event in Birmingham, England.

Jennifer Zollars

Jennifer Zollars ranked second to Burnett in the 2023 edition of this contest. She finished in the top five of all five pro shows she competed in during the 2023 season with two silver placings but did not achieve a win and, therefore, did not advance to the 2023 Olympia.

Zollars kicks off her third pro season at this show and hopes to secure her first victory in the pro ranks. The rematch with Burnett will certainly be one to watch.

Cassandra Pennington

Casandra Pennington was the runner-up to Bruna Seredich at the 2024 Sampson Showdown Pro show on March 23, 2024. Although that rank didn’t score Pennington qualification for the Olympia, she can still make it to bodybuilding’s grandest stage by winning a pro show before Sept. 15, 2024.

This will be the second show of Pennington’s second pro season. She kicked off her pro career in 2023 with two shows. Her best finish was silver at the Southern California Pro.

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Featured Image: @tiffany.padilla.9843 on Instagram

Everyone likes to bench — us included. But let’s be honest, unless you’re a beginner, you won’t get far by waltzing into the gym, loading up a barbell, and mindlessly pounding away at set after set. 

To build strength, gain muscle, you need a bench press program. The right programming style can help you increase your bench press, pack mass onto your pecs, and provide the structure you need to excel in the gym. Here are five of our picks for the types of bench press programs you can use: 

Best Bench Press Programs

1. Starting Strength
2. Block Periodization
3. 5/3/1
4. Daily Undulating Periodization
5. Concurrent

1. Starting Strength

Mark Rippetoe’s Starting Strength is a great introductory strength training program designed to take advantage of a “young” training age. Being new to lifting usually means a rapid (and borderline unfair) speed of progress. The Starting Strength program harnesses frequent increases in bar weight to speed the trainee through their “newbie gains” as quickly as possible. 

The Workout

[Read More: The Untold History of the Barbell]

Starting Strength is a full-body, barbell-centric linear training program. While linear progressions can be implemented for a reasonable amount of time, the overarching goal is to acquire the easy, early gains from strength training without adhering to classical periodization tenets that may be obtrusive to new trainees. 

Starting Strength builds full-body strength utilizing two workouts performed three days per week in alternating fashion.

Workout A: 

Exercise	Sets	Reps
Squat	3	5
Bench Press	3	5
Deadlift	1	5

Workout B:

Exercise	Sets	Reps
Squat	3	5
Press	3	5
Deadlift	1	5

For example:

Week 1

Day	Workout
Monday	Workout A
Wednesday	Workout B
Friday	Workout A

Week 2

Day	Workout
Monday	Workout B
Wednesday	Workout A
Friday	Workout B

Why We Like It: “I ran Starting Strength myself early in my lifting career and loved it,” Dickson says of the program. He notes that Starting Strength’s selling point is its simplicity, serving as a great introduction to periodization for beginners. 

2. Block Periodization

A natural next step once newbie gains have been exhausted is to begin dabbling in periodization models. Periodization means that a structure behind set, repetition, and weight selection is in place to ensure you won’t get overwhelmed by increased workout difficulty that may outpace your ability to recover. Block periodization is one example of implementing a periodized approach.

The Workout

[Read More: The Best Smith Machine Exercises and How to do Them]

One form of block periodization increases the weight lifted per session while decreasing the number of repetitions. This style requires a more experienced trainee to know (or estimate) their 1-repetition maximum (1RM) on the bench press to program their workouts accurately. 

Block periodization applies to the bench press (or other major compound exercises) specifically, leaving ample room to tailor a custom workout around the other exercises you may also need to see progress.

Week	Sets	Reps
Week 1	3	12 with 65% of 1-rep max
Week 2	3	10 with 70% of 1-rep max
Week 3	3	8 with 75% of 1-rep max
Week 4	3	6 with 80% of 1-rep max
Week 5	3	5 with 85% of 1-rep max
Week 6	3	3 with 90% of 1-rep max
Week 7	3	1 with 92.5% of 1-rep max
Week 8	2	1 with 95% of 1-rep max

Why We Like It: Dickson remarks that block periodization is ideal for folks who want to beef up their bench press, but hate performing the exact same workouts over and over. This type of program adjusts your intensity and reps on a weekly basis, which adds diversity to your workouts. 

3. 5/3/1

Jim Wendler’s 5/3/1 program is a no-frills brute strength program designed around the squat, bench press, deadlift, and overhead press. The major selling point is that it takes the guesswork out of your programming similar to Starting Strength but accounts for a more advanced trainee’s necessity to recover more between workouts.

The Workout

[Read More: The Lifter’s Guide to Progressive Overload]

5/3/1 is a weekly undulating periodization program that changes the load and volume of each exercise progressively over three weeks before allowing for a deload (lighter) week. As straightforward as it seems, it is recommended that you do not deviate from the main and accessory lift prescriptions, as it is tightly calibrated to do one thing — make you brutally strong.

Note: All %1RM calculations are actually based on 90% of your true one-rep-max. This is referred to as a “training max,” a weight you could reliably hit on most days in the gym.

Week 1:

5 repetitions at 65% of training max

5 repetitions at 75% of training max

5+ repetitions at 85% of training max

Week 2:

3 repetitions at 70% of training max

3 repetitions at 80% of training max

3+ repetitions at 90% of training max

Week 3:

5 repetitions at 75% of training max

3 repetitions at 85% of training max

1+ repetition at 95% of training max.

Week 4: 

5 repetitions at 40% of training max

5 repetitions at 50% of training max

5 repetitions at 60% of training max

Why We Like It: “This is a stellar pick for anyone with a few years of lifting experience,” Dickson says. He believes that 5/3/1 can serve as a great “bridge” between beginner programs and more involved forms of periodization. 

4. Daily Undulating Periodization

Daily undulating periodization places frequency at the forefront of your bench press training. Many people may benefit from increased frequency to help pack on muscle or improve strength on the bench press, yet stick to programs that have them benching only once per week. 

That isn’t to say it doesn’t work, but increasing frequency could play a big role in breaking bench press plateaus by increasing proficiency and building more upper body muscle at the same time.

The Workout

[Read More: The Best Weight Benches on the Market]

A daily undulating program does not have to be complex. A simple example could be training your bench press heavy, medium, and light once per week for a total of three workouts. 

While the bench press volume may be increased over the course of the week relative to other programs, it should still leave plenty of room for you to structure other exercises into your days to account for building a well-rounded training session.

Day	Sets	Reps
Day 1 (medium)	5	5
Day 2 (light)	3	12
Day 3 (heavy)	3	3

Note: Medium, light, and heavy refer to the intensity relative to your one-rep-max. Effort should still be relatively high on a set-by-set basis since you’re performing different rep ranges. 

Why We Like It: “DUP” plays to the strengths of periodization. By varying the stimulus every session, your workouts will never feel stale, and you can build up strength while also adding muscle mass or improving your endurance. “In my experience, DUP is extremely sustainable long-term for most people,” says Dickson. 

5. Concurrent

Another programming method is the concurrent style of training — where multiple goals are pursued within the same session. Where in strength-orientated programming, you may train the bench press using heavier weights almost exclusively, concurrent training methods would see you train the bench press for strength before training the chest itself through a range of muscle-building exercises. These are also some of the guiding principles found in many power-building routines.

The Workout

[Read More: The Best Cable Machines on the Market]

To create a concurrent-style of program, first, choose a periodization method to guide your bench press routine. From there, add in additional exercises prioritizing chest size and strength to complement the bench press, such as dumbbell presses or pec flyes. 

Oftentimes, these workouts start with heavier weights before stacking many more sets, repetitions, and moderate training loads to fully train the chest across a spectrum of challenges within the same day. 

Exercise	Sets	Reps
Bench Press	3	5 with 85% of 1RM (block periodization style)
Incline Dumbbell Bench Press	3	10
Cable or Machine Flye	3	12
Push-ups	2	AMRAP

Why We Like It: Dickson recommends concurrent programming for anyone who wants to do more than just get strong on the bench press. This style of program is ideal for powerbuilders or athletes in the off-season. 

Bench Press Alternatives

If your goal is to lift heavier weights in the bench press, you’re going to have to perform the bench press. However, many of the principles and programs outlined apply to other exercises that may provide a better mind-muscle connection, be less aggravating on your joints, or be more fun to train. 

So, if you don’t want to bench with the bar, no worries, we’ve got you covered. Here are some alternatives to the bench press you can do — bear in mind, though, that the programs outlined in this article are designed for the barbell bench. If you swap these alternatives in, you may have to tweak things on the fly. 

Dumbbell Bench Press 

[Read More: The Best Dumbbells for Any Budget and Fitness Goal]

Performing the bench press movement with dumbbells is the closest cousin to the iconic barbell lift. Separate, independent movement of the arms allows for a more personalized technique and may be more comfortable on the shoulders or elbows. However, even a good pair of adjustable dumbbells are not as acutely loadable as a barbell, so certain progression pathways may not work as well. 

Incline Bench Press 

Whether with a barbell or set of dumbbells, the incline bench press is a phenomenal upper chest builder. The inclination of the bench can slightly — or significantly, if that’s your cup of tea — alter the resistance path and resulting training response. The incline bench can fit into a standard bench program if you’re after more upper pec development or stronger delts. Note, though, that you will not be able to lift as much absolute weight.

Weighted Dip

[Read More: The Best Dip Belts on the Market]

The weighted dip is a significant step up in difficulty from the calisthenics classic performed on a set of gymnastics bars or at a machine station. It is possible to apply linear or undulating progression blueprints to this exercise, but many external variables may impede smooth, consistent progress. That said, a set of dips with one or two weight plates attached to your waist will definitely turn heads at the gym.

How Getting Stronger Works

Strength is an expression of full-body coordination and force production. During the bench press, your prime movers (your chest, triceps, and shoulders) must be able to exert force to move the barbell.

But gaining strength is as much about your mind as it is your body. When you lift heavy weights consistently over time, your central nervous system (CNS) adapts to the demand, becoming more efficient at coordinating things like muscle contraction and joint stability.

[Read More: Read Up on These 9 Proven Benefits of the Bench Press]

Getting strong requires a long-term commitment to technical practice and moderate to heavy loading to accomplish those two tasks. If a strong bench press (or big chest) is your goal, committing to the exercise for the long haul — along with having plenty of patience — is a must.

Benefits of Doing the Bench Press

As with most barbell exercises, many of the benefits of successfully performing the bench press are actually achieved by the work you do to become a good bencher in the first place. Benefits such as improved mobility, joint stability, and upper body size and strength are all involved in building the bench press, and bleed into other aspects of your fitness.

Improved Mobility

To perform the bench press successfully and for a long enough time to see real progress, you must first gain the required hip, trunk, and shoulder mobility to perform the best possible bench press technique. This often requires the addition of hip flexor, pec and lat, thoracic spine, and shoulder warm-up drills to be involved in bench press training and thus carries over to many other exercises.

Increased Joint Stability

Being strong is intimately tied to the ability to stabilize your body through only one range of motion — that of the bench press. Having adequate joint stability is necessary to prevent plateaus in the bench press from elbows and wrists losing position, or the legs wobbling around uncontrollably during hard attempts.

Improved Upper Body Size and Strength

Everyone who has a strong bench press, and thus a strong chest, has probably realized that to keep seeing progress, they need to build more muscle. Ultimately, a bigger torso (back, shoulders, arms, and chest) gained by building the upper body musculature translates into a bigger bench by cushioning the joints and providing more muscle to produce force. 

Types of Progression

Increasing strength and size is not an accident. Applying structured intensification to a training program helps to ensure that steady progress can be made while limiting risk of injury or plateau.

[Read More: How Much Does a Barbell Weigh?]

There are several methods of periodization, all of which modify total sets, repetitions, or load prescriptions for your main exercises (in this case, the bench press) over time. 

Linear Periodization

Linear periodization is the most fundamental method of progression. It calls for an increase in repetitions with the same load week over week, or, an increase in load with the same repetitions. It is well-suited for beginners or trainees who enjoy simplicity in their programs.

Non-linear / Undulating Periodization

Unlike linear periodization, non-linear or undulating periodization often requires a change of multiple training variables (sets, repetitions, or load) week over week or even within the same week. 5/3/1 is an example of undulating periodization, and fluctuations in loading parameters can be especially useful once you’ve got a few years of training under your belt.

Block Periodization

Block periodization for strength training typically involves two to four week “blocks” of workouts designed around specific, progressive parameters. Often, the training emphasis per block flows from hypertrophy to strength and finally peaking. Block periodization is particularly applicable to anyone preparing for a competition or interested in testing their strength in the gym.

Final Word 

Strength development may seem like a far-off goal with many winding roads. However, it is better to think of the various methods or programs as tools in a toolbox. The key difference, though, is that no individual program or principle is a Swiss army knife.

If you want to build a herculean bench press or grow your pecs to rival Arnold, picking the right workout program is the first step on your journey. Once you’ve planned out where you’re going, all that remains is to hit the gas pedal. 

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