Rep Labs Fitness
Training guides, built on the research.
Plain answers to the questions people actually ask about lifting, running, recovery and food. Every number links to the study it came from.
Strength
- StrengthAre Deep Squats Bad for Your Knees? What the Research SaysFor healthy knees, deep squats aren't bad if you learn the technique and build load gradually. What the research shows, plus 5 squat technique fixes.7 min read · 6 sources
- StrengthBench Press Form: 5 Fixes a Coach Would MakeBetter bench press form from NSCA coaching guidance and research: the five-point body contact position, grip, wrists, bar path and a setup checklist.8 min read · 2 sources
- StrengthDo You Need to Train to Failure to Build Muscle?No. Stopping 1-3 reps short of failure builds about as much muscle and strength. What the research says, plus reps in reserve explained simply.8 min read · 11 sources
- StrengthDoes Cardio Kill Your Gains? What 43 Studies FoundA 43-study review found cardio doesn't blunt muscle growth or max strength. Here's where it can interfere and how to schedule runs around lifting days.7 min read · 5 sources
- StrengthFree Weights vs Machines: Which Builds More Muscle?Neither has a proven edge for muscle growth. A research-based look at free weights vs machines, why strength is specific, and how to combine them.7 min read · 4 sources
- StrengthHow Long Should You Rest Between Sets for Muscle and Strength?Rest 2-3 minutes on big lifts and about 90 seconds to 2 minutes on small ones. A research-based guide with a rest-time table by lift and goal.8 min read · 6 sources
- StrengthYour First 12 Weeks of Lifting: A Week-by-Week Beginner PlanA research-based 12-week beginner lifting plan: 3 full-body days, 8 to 12 reps, when to add weight, and why early strength gains are mostly neural.8 min read · 6 sources
Running
- RunningHow to Start Running: Zero to 30 Minutes, Week by WeekA research-based run/walk plan to go from no running to 30 minutes nonstop, with the talk test to set your pace and what studies say about building up safely.8 min read · 6 sources
- RunningIs Running Bad for Your Knees? What the Research SaysRecreational runners have less knee and hip arthritis than non-runners in the research. What the studies show, where they fall short, and how to run safely.7 min read · 8 sources
Recovery & health
- Recovery & healthDo You Really Need 10,000 Steps a Day? What the Research SaysNo. In data on 47,471 adults, the benefit of more steps leveled off at 6,000-8,000 a day for people 60+ and 8,000-10,000 for younger adults. Research-based.7 min read · 4 sources
- Recovery & healthDoes Stretching Prevent Injuries? What the Research SaysMostly no. In a review of 25 trials, stretching didn't lower sports injuries; strength training cut them to under a third. What to do instead. Research-based.7 min read · 7 sources