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.
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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 StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world.
Here is a list of what we do at StewSmithFitness.com
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
Core Mission
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Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training).
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Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
- Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios.
Specific Programs & Courses
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The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
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After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
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Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
Seasonal Tactical Fitness Periodization - A 25 Year proven system to become a tactical athlete. What is Seasonal Tactical Fitness Periodization?
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The "Never Quit Mindset" book and course are a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
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Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
Resources and Content
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
- FREE Local Training for those preparing to serve! Check out HeroesofTomorrow.org for our location and schedule.
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Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
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Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
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LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
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Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
- Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)
As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.
Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced.
Remember, as you age, your training needs to adapt.
Have you been thinking about getting back in shape but don’t know where to start?
Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Training is What We Do:
Need Programming for Fitness Tests and Beyond? We are all about getting you TO and THROUGH your future training program. See how that works.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
Online Coaching Options
Online Coaching is Available with Stew Smith Fitness - Weekly Workouts created personally for you.
New Members' Only Content / Services Program!
If you want access to years' worth of workouts, many of the top eBOOKs, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a video/picture library of exercises, and more access to LIVE Q/A sessions, check out the Stew Smith Fitness Members Section.
The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons.
Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)
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