Here is a List of Reasons Why Strength Training is Needed
There are numerous reasons why we should incorporate resistance training into our weekly routine. A recent study references dozens of complementary studies on strength training benefits, and the science speaks for itself.
Strength training offers numerous benefits for health and well-being, affecting individuals of all ages, sexes, and ability levels. We all need to incorporate resistance training into our routines to develop strength. It has been proven to do ALL of the following:
- reduce frailty in older populations,
- alleviate pain,
- enhance the function and quality of life
- improves strength and coordination,
- helps improve bone strength in people with osteoporosis
- lower blood pressure,
- improve dyslipidemia,
- alleviate depression,
- decrease the risk of all-cause mortality
- enhances speed and durability
- reduces the risk of sports-related and overuse injuries.
- "Strong people are harder to kill and more useful in general," Mark Rippetoe's well-known quote,
Strength is the foundation of a fit and healthy mind and body. As expected, engaging in strength training twice weekly is a crucial component of national physical activity recommendations, yet only 31% of adults meet this recommendation.
Come on, America, let's pump up those numbers!
Sample Upper Body Strength Training Program
To help you meet the recommended strength training guidelines, here is a sample upper body program I like to do for my tactical athletes - we warm up with calisthenics, lift, and then end with cardio. Aim to complete this routine twice a week, with at least 1-2 days of rest between sessions. Here is a rule of thumb for lifting goals:
Strength Training repetition range less than 5 reps per set (and heavy weight)
Muscle Growth repetition range is more than 8-10 reps (lighter weight)
Strength Conditioning can be done with lighter weights over 15-20 reps, with calisthenics, or weight vest calisthenics with a mix of cardio cooldowns.
Pullup / Pushup Pyramid 1-10 warmup with 100m jog in between sets (stop at 10) + Light-weight shoulder routine
Repeat 4 times
Bench Press 3-5 reps (heavy)
DB rows 5/arm (heavy /slow reps)
Run 1 mile or 10 min bike
Repeat 4 times
WV Pullups - 5 reps *(heavy)
--Pullups max (no rest / no weight)
DB bicep/military 5
Plank pose 1 min
Run 400m or bike 2 min steady pace
Cooldown with Cardio
Run 1.5 mile timed, 15 min bike, or other cardio and stretch of your choosing.
When performing the strength sets, do each exercise with proper form and controlled movement. Rest for 60–90 seconds between sets. Adjust weights or resistance as you progress, and remember to warm up before starting and cool down afterward to reduce the risk of injury.
Sample Lower Body and Back Strength Training Program
To complement your upper body routine and help you build stronger legs and back, try this sample program I like to do with my tactical athletes, who need strength, muscle growth, and conditioning to do well in future military training programs. Aim to complete this routine twice a week, leaving at 1-2 days of rest between sessions.
Squats / run pyramid 1-10 warmup with 100m runs in btwn + 10 min bike or Run 1 mile
Repeat 4 times
Front Squats 5-6
- rest 1-2 minutes
Repeat 3 times
Deadlift 5
- Hanging knee ups 20
Run 1 mile or bike 10 min + Walking lunges 200m non-stop (no weight)
Cooldown with Cardio:
10 min run or bike with stretching/foam rolling cooldown.
Focus on performing each exercise with proper form and controlled movement. Rest for 60–90 seconds between sets, and adjust weights or resistance as you get stronger. Always include a warm-up before starting and a cool-down at the end to minimize injury risk and improve recovery.
Training is What We Do:
Need Programming for Fitness Tests and Beyond? We are all about getting you through your future training program. See how that works.
There is More to StewSmithFitness.com Than You May Know
Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops-level selection programs in the military and police world.
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Quick Summary: Here is a list of what we do at StewSmithFitness.com
(NEW - Consulting Call) - Need personal help adjusting workouts? Worried if you are on the right track? Let Stew help.
- FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
- eBooks, Books and eBooks in PRINT (over 40 options)
- Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
- Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
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- Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
- FREE Navy SEAL Exercises Apps - iPhone, Android
- Membership Site - Get access to 100s of weeks of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
- Tactical Fitness Course - 80 minutes to learn how to get TO and THROUGH spec ops selection programs. Never Quit Mindset Course
- Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.
Dive deeper into Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Discover the strategies and techniques elite forces employ to overcome physical and mental barriers.
Don't Stop in your 40s-50s and Beyond!
I have a Full Series for 40 and Over - About when things feel like falling apart. These programs can make a life-changing difference.
The Tactical Fitness Over 40 Series Introduces What We Call Mobility Day!
These programs are not just for people over 40. If you want to become or remain an asset rather than a liability, this well-rounded training can help. We have people younger than 40 and over 50-60 doing this level of workouts as they progressively build from beginner to advanced (left to right).
The Latest Program: The Ageless Athlete-50+
I spent my 54th and 55th years writing this new program. It consists of a beginner plan, an intermediate section, and an advanced workout, which I completed personally this year.
Discover the Never Quit Mindset While Building Physical Toughness.
Book, eBook, AudioBook
In a world where readiness can mean the difference between life and death, Stew Smith’s tactical fitness collection provides the roadmap to unlock your full physical and mental potential. Be an asset in situations and not a liability. Whether your goals are to serve, protect, or simply live life to the best, these programs offer a proven, adaptable, and inspiring path forward.
Choosing Stew Smith’s tactical fitness collection is not just buying a set of workouts—it’s embracing a philosophy of disciplined excellence, resilience, and lifelong health. The reasons to invest are as diverse as the challenges you’ll face—and as enduring as the results you’ll achieve.
Books and eBooks Available (All Levels of Fitness)
The Specific Military / Special Ops Physical Fitness Workouts
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
Calisthenics and Cardio
Online Coaching Options
Online PT CLUB - Premium Coaching
Do you need a program that actually works for you? We can tailor it to your personal goals and help you integrate it into your day using the equipment you already have. Let us be your training partner and coach.