Introduction The amount of bodyweight someone carries does not distinguish between muscle and fat weight. Overall bodyweight does not paint a true picture of how well someone is doing regarding their diet and exercise. For example, when someone steps onto the scale, it tell them an overall weight, say 227 pounds. The real focus, though, […]
How to Easily Calculate Your Muscle Mass and Fat Read More »
Introduction When it comes to strength training, the posterior chain—made up of the glutes, hamstrings, and lower back—is the powerhouse of the body. Exercises like the barbell hip thrust, prone hip extension, and back extension on a machine are vital for developing posterior strength, improving athletic performance, reducing injury risk, and enhancing posture. Scientific research,
Top Hip & Back Extension Exercises for Posterior Chain Power Read More »
Introduction Building strong and defined shoulder muscles, specifically the deltoids, requires a well-rounded approach that not only targets the superficial muscles but also strengthens the deep intrinsic stabilizers of the shoulder, like the rotator cuff. This strategy improves not only shoulder integrity, it helps prevent injury, and supports long-term gains as well. Why Start with
Best Exercises to Build Strong & Defined Shoulder Muscles Read More »
Introduction As someone who works hard to stay strong, fit and muscular, you most likely have tried a protein drink at some point. With that said, it probably contained whey or casein protein right? Did you know that these two high-quality proteins can play very different roles? Especially as we age and when it comes
Whey vs. Casein: What’s the Best Protein for Building Muscle Read More »
Introduction Building a strong, defined chest is a common goal for gym-goers of all levels—and for good reason. The chest is a major muscle group that contributes not only to upper body strength but also to posture and athletic performance. Whether you’re training for strength, size, or endurance, certain exercises consistently rank at the top
Four Popular Jefit Chest Exercises Backed by Science Read More »
Introduction When building a full-body strength routine, efficiency and effectiveness are key. Instead of cramming dozens of exercises into your workout week, research shows that a few well-selected compound movements can drive superior results. Four standout exercises—the barbell bench press, pull-up, back squat, and Romanian deadlift (RDL)—have repeatedly ranked among the top Jefit movements for
4 Must-Have Exercises Backed by Science for a Full-Body Workout Read More »
Introduction Warming up before a strength training session can mean the difference between a safe, effective workout and a subpar session—or worse, an injury. But the question remains: what’s the best way to warm-up before lifting weights? Should you row for five minutes, do a dynamic routine, or go straight into lighter sets before your
Best Warm-Up for Strength Training, Backed by Science Read More »
Introduction Many lifters hit a plateau or stall in the gym despite showing up consistently. Why? Science tells us it’s often not about effort alone—it’s about optimizing the right variables. Factors like poor sleep, inadequate nutrition, improper training volume, or even too little rest between sets can sabotage your gains. Here are five science-backed tips
5 Proven Tips to Unlock Your Full Potential in the Gym Read More »
Make your training smarter with Warm-up, Drop, and Failure sets—now available in Jefit. Whether you’re training for strength, size, or endurance, structuring your sets correctly can make all the difference. That’s why Jefit now lets you assign a Set Type to every set—so your workouts aren’t just tracked, they’re designed with intent. What Are Set
Set types New in Jefit: Customize Your Workouts with Set Types Read More »
Introduction Starting a strength training program as a beginner can be overwhelming, but having a structured plan makes all the difference. This 8-week program is specifically designed for beginners looking to build strength and muscle mass through a combination of dumbbell, barbell, and machine exercises. With progressive overload built into the routine, you’ll steadily improve
8-Week Beginner Strength Training Plan Read More »
Strength Training for Longevity Maintaining muscle mass and strength is critical for aging adults. As we grow older, our bodies undergo various changes, including the natural loss of muscle mass and strength, known as sarcopenia. According to research, adults can lose up to 3 to 8 percent of muscle mass per decade after the age
How to Build and Maintain Muscle Mass as You Age Read More »
Introduction When it comes to building a strong, functional core, certain exercises can provide exceptional muscle activation, helping you achieve the stability and strength needed for various athletic activities. The Jefit app offers a variety of core exercises that target these muscles effectively. Three standout movements—Bear Crawl, Extended Arm Plank with Shoulder Taps, and Dead
Maximum Activation: Bear Crawl, Plank, & Dead Bug Read More »
