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Protein is the number one macronutrient that most gym rats and athletes associate with building muscle. It’s usually the centerpiece of a goal-focused diet plan, whether it’s a big serving of grilled meat taking up the majority of room on a plate or a shaker bottle filled to the brim with protein powder.

Some of us don’t mind eating an unvaried diet of the same few foods, day in and day out, year after year. Others need more variety in their diet to accommodate differing tastes, overall compliance, and the simple practicality of eating with family and friends.

With all of the different protein options available, along with some creativity, you will never have to endure a repetitive diet again. Let’s go over a list of 20 high-quality, high-protein, low-carbohydrate foods to make your diet varied, interesting, and, most of all, effective.

Editor’s Note: The content on Breaking Muscle is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen, diet plan, and/or supplement protocol, 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 individualized consulting with a qualified medical professional.

High-Protein, Low-Carbohydrate Foods

• Benefits of a High-Protein Diet
• 20 High-Protein, Low-Carbohydrate Foods
• Sample High-Protein Menu Plan

The Benefits of a High-Protein, Low-Carb Diet

While protein does function in the repair and building of muscle tissue, it also is used by our bodies for more biological, less obvious, functions including make hormones and enzymes.

Protein also beats fat and carbohydrates for the thermic effect of food (TEF) — the increase in your metabolic rate that naturally occurs after eating. A higher TEF essentially means that you can eat more of it, compared to the two other macronutrients, with less chance of those calories being stored as body fat. (1)

Additionally, protein has a higher satiating effect than the other macronutrients. You’ll feel more full after a meal rich in protein, compared to a meal that’s carb- or fat-dominant. (2) All these benefits of protein can combine to make you leaner, more muscular, more satisfied, and potentially more healthy overall — just by focusing on a relatively high-protein diet.

Depending on your individual goals and current body composition, protein is typically prescribed at 0.8 to 1.25 grams per pound of body weight (1.76 to 2.75 grams per kilogram of body weight). Because athletes and lifters have varying goals for their target weight and body composition, the total calories and macronutrient breakdown are calculated respectively for weight loss, muscular weight gain, or maintenance.

Since protein is most often the macronutrient not drastically changed depending on your specific goal — while carbohydrates and fats are significantly scaled up and down — incorporating enough high-protein, low-carbohydrate food items can be an important part of designing a successful nutrition plan. 

The 20 Best High-Protein, Low-Carb Foods

Your individual daily meals certainly don’t need to include each of these foods throughout the day — that would be beyond impractical. However, regularly rotating your protein choices can deliver a variety of micronutrients (including vitamins and minerals), while also adjusting your macronutrients (total carb and fat intake).

While the foods listed are all relatively high in protein and low in carbohydrates, the fat content varies, which allows you to more accurately choose foods that fit your individual plan and goals. Try to get past any reluctance to trying some new foods or new methods of cooking. No rule says your options are limited to “grilled or boiled.”

Eggs

Eggs contain protein and healthy fats. They can be prepared in omelets, stews, scrambles, and frittatas to which meats, vegetables, cheeses, and herbs are often added. This provides a variety of flavors and textures. Hard or soft-boiled eggs can also make a convenient, portable snack, and can be used to complete a range of salads from classic egg salad to a comprehensive “chef’s salad.”

• Serving Size: One large egg
• Protein: 6 grams
• Fat: 5 grams
• Carbohydrates: 1 gram
• Calories: 74 calories

Egg Whites

Using exclusively egg whites in an omelet or scramble is a way to bump up a meal’s protein content without adding extra carbohydrates or fat. The whites can also be used in smoothies and muffins for added texture and volume, along with additional protein. Pasteurized liquid egg whites, sold in cartons, provide convenience because they do not have to be painstakingly separated from the yolks in a whole egg.

• Serving Size: ½ cup
• Protein: 13 grams
• Fat: 0 grams
• Carbohydrates: 1 gram
• Calories: 63 calories

Salmon

Salmon contains protein and heart-healthy omega-three fatty acids. (3) Because it contains a moderate amount of fat, it has a smooth mouthfeel unlike some more lean fish. It can be pan-fried, roasted, poached, broiled, or grilled, or even served over a salad. Salmon is also available canned and pre-cooked, making it a convenient, go-to source of protein when short on time.

• Serving Size: 6 ounces
• Protein: 40 grams
• Fat: 22 grams
• Carbohydrates: 0 grams
• Calories: 236 calories

Sardines

Sardines, like salmon, are another source of protein and omega-three fatty acids. The fresh variety can be similarly pan-fried, broiled, roasted, or grilled, or served over a salad. They are commonly available canned, packed either in water or oil, sometimes available with a variety of herbs, seasonings, and sauces, making them another convenient source of pre-cooked protein. Oil-packed sardines will contain higher levels of fats.

• Serving Size: 6 ounces
• Protein: 42 grams
• Fat: 19 grams
• Carbohydrates: 0 grams
• Calories: 354 calories

Tuna 

Tuna is a low-fat source of protein. Again, the fresh variety can be pan-fried, baked, or grilled, or served over a salad. It is commonly available canned or in pouches, packed in water or oil. Oil-packed tuna will contain higher levels of fats.

• Serving Size: 6 ounces
• Protein: 42 grams
• Fat: 3 grams
• Carbohydrates: 0 grams
• Calories: 190 calories

Shrimp

Shrimp is a lean shellfish that has relatively few calories for its volume. A relatively large amount can be eaten without necessarily “overeating,” making it a satisfying choice for people on weight-loss diets.

It can be grilled, sauteed, baked, or skewered for kebabs. It’s also a popular choice for tacos, burritos, and seafood salads. High-quality shrimp may be served raw in shrimp ceviche — a salad in which acid from citrus juice and onion denature its protein, instead of traditional cooking.

• Serving Size: 6 ounces
• Protein: 35 grams
• Fat: 3 grams
• Carbohydrates: 2 grams
• Calories: 180 calories

Pork Chops

Pork chops are a source of protein with varying amounts of fat depending on the cut. Because some cuts are fairly lean and subject to dryness, they are sometimes brined or marinated before cooking, adding both moisture and flavor. They are suitable for pan-frying, grilling, or roasting. They are available bone-in or boneless.

• Serving Size: 6 ounces
• Protein: 36 grams
• Fat: 18 grams
• Carbohydrates: 0 grams
• Calories: 306 calories

Pork Shoulder

Pork shoulder is a moderate-fat source of protein. It is a traditional barbecue item and can be braised, smoked, roasted, or skewered. It can be used in tacos, sandwiches, salads, soups, stews, and pasta, or served on its own as a main entree.

• Serving Size: 6 ounces
• Protein: 63 grams
• Fat: 30 grams
• Carbohydrates: 0 grams
• Calories: 454 calories

Ham

Ham is a relatively lean source of protein. It is a pork leg cut that has been preserved by curing. It is sometimes additionally preserved by smoking. It can be consumed in sandwiches, omelets, frittatas, pasta, rice dishes, salads, or as a main entree.

• Serving Size: 6 ounces
• Protein: 37 grams
• Fat: 8 grams
• Carbohydrates: 2 grams
• Calories: 236 calories

Sirloin Steak

Sirloin is one of the leaner cuts of steak. It can be prepared by grilling, roasting, pan-frying, or skewered for kebabs. Like most cuts of steak, it is commonly served as a main entree, but can be served over salads, alongside eggs at breakfast, and in sandwiches, fajitas, tacos, omelets, or frittatas.

• Serving Size: 6 ounces
• Protein: 52 grams
• Fat: 8 grams
• Carbohydrates: 0 grams
• Calories: 300 calories

Strip Steak

Strip steak is another relatively lean cut of red meat. It can be prepared in a variety of ways, nearly interchangeable with sirloin.

• Serving Size: 6 ounces
• Protein: 48 grams
• Fat: 6 grams
• Carbohydrates: 0 grams
• Calories: 294 calories

Ribeye Steak

Ribeye steak is a higher-fat steak with much marbling and a strong flavor.  It can be prepared similar to other cuts of steak. The higher fat content should be taken into consideration when preparing and serving, as ribeye will yield a higher calorie meal.

• Serving Size: 6 ounces
• Protein: 40 grams
• Fat: 37 grams
• Carbohydrates: 0 grams
• Calories: 494 calories

Lean Ground Beef

Lean ground beef has a fat content of 5%, which can be preferred over higher fat ground beef options to monitor total calorie intake. It can be used to make hamburgers, meatballs, meat sauce, stuffed peppers, tacos, burritos, or a classic meatloaf.

• Serving Size: 6 ounces
• Protein: 44 grams
• Fat: 10 grams
• Carbohydrates: 0 grams
• Calories: 280 calories

Beef Liver 

A staple of bodybuilding diets back in “the old days,” beef liver and other organ meats have made a comeback on some personal menus thanks to its consumption being dubiously promoted on social media. Like other organ meats, liver has a strong flavor and it tends to either be loved or intensely disliked. It can be prepared by grilling or pan-frying.

• Serving Size: 6 ounces
• Protein: 50 grams
• Fat: 9 grams
• Carbohydrates: 8 grams
• Calories: 324 calories

Cottage Cheese

Cottage cheese is a dairy product consisting of curds and whey from skimmed milk, to which cream is added. It has a sour flavor, and it can be eaten on its own, with pasta, on toast, or with granola, nuts, fruit, or vegetables. It is commonly available in fat-free, 1%, 2%, and 4% (whole or full-fat) varieties.

• Serving Size: 1 cup, 4% (full-fat)
• Protein: 25 grams
• Fat: 8 grams
• Carbohydrates: 8 grams
• Calories: 222 calories

Greek Yogurt

Greek yogurt is yogurt strained of most of its whey, giving it a thicker consistency and higher-protein content than a similar volume of more common, unstrained yogurt. It can be eaten plain, topped with fruit, granola, seeds, or nuts, and used in smoothies. It is available in fat-free, 2%, and full-fat varieties. Note that many pre-flavored Greek yogurts often contain higher levels of carbohydrates from added sugar.

• Serving Size: 1 cup, 2%
• Protein: 24 grams
• Fat: 3 grams
• Carbohydrates: 9 grams
• Calories: 160 calories

Chicken Breast

Chicken breast is a quintessential muscle-building food because it is a low-fat source of protein that can be eaten in a variety of forms. It can be poached, grilled, pan-fried, roasted, or skewered for kebabs. It can be cut and served in sandwiches, on salads, in omelets, soups, frittatas, quiches, and tacos, or served as a showcase main entree.

Because of a mild flavor, it can serve as a blank slate for flavor profiles of your choice. Don’t be afraid to experiment with seasonings beyond simple salt and pepper.

• Serving Size: 6 ounces, boneless/skinless
• Protein: 52 grams
• Fat: 6 grams
• Carbohydrates: 0 grams
• Calories: 281 calories

Chicken Thighs

Chicken thighs are a protein source moderate in fat. Like chicken breast, thighs can be eaten in a wide variety of forms. They can be braised, pan-fried, roasted, grilled, or skewered for kebabs. They can also be used in stews, soups, quiches, tacos, sandwiches, and tacos, or used as a main entree.

• Serving Size: 6 ounces, boneless/skinless
• Protein: 42 grams
• Fat: 15 grams
• Carbohydrates: 0 grams
• Calories: 310 calories

Whey Protein Powder

Whey protein powder is a convenient, low-fat, low-carbohydrate protein. It is dried whey, which is the portion of milk that separates from curds during cheesemaking. It is a convenient protein source, with a shaker bottle or blender, a protein shake can be made in seconds and carried out the door.

Other items, such as fruit, nut butters, vegetables, and different kinds of milk or milk alternatives can be added to make a customized smoothie. Whey protein can also used in recipes for pancakes, muffins, cakes, and even cookies. Note that scoop portions and specific macronutrients will vary between brands and flavors.

• Serving Size: 1 scoop (31 grams)
• Protein: 24 grams
• Fat: 3 grams
• Carbohydrates: 3 grams
• Calories: 120 calories

Casein Protein Powder

Casein protein powder is another convenient, low-fat, low-carbohydrate protein. It is dried casein, the milk protein of curds. Casein is sometimes considered a “slow digesting” protein, allowing it to increase feelings of satiety and curb hunger for longer periods. (4) The same method and recipes used for whey protein powder can be used for casein. Similarly, the scoop portions and specific macronutrients will vary between brands and flavors.

• Serving Size: 1 scoop (33 grams)
• Protein: 24 grams
• Fat: 0 grams
• Carbohydrates: 3 grams
• Calories: 110 calories

Sample High-Protein Menu Plan

Now that you have a list of a wide variety of protein-packed foods, here is an example of a day’s menu for a 200-pound (90.7-kilogram) athlete. Seeing a full day’s plan should help you see how to work high-quality protein choices into your diet.

The sample plan is calculated to provide approximately 1.25 grams of protein per pound (2.75 grams per kilogram) of body weight, 3,500 total calories, 20% of the calories from fat, and the remaining calories from carbohydrates. This is a general, effective guideline for athletes and offseason bodybuilders.

Meal One

• Omelet — 1 cup egg whites, 1 whole egg, 1-ounce ham, ½-cup cooked spinach
• Cream of Wheat cereal — 1 cup
• Banana — 1 medium

Total: 50 grams protein, 9 grams fat, 106 grams carbs, 684 calories

Snack One

• Smoothie — 1 scoop whey protein powder, ½ cup 2% Greek yogurt, 1 tablespoon peanut butter, ½-cup oatmeal, 1 cup frozen fruit, 2 cups water

Total: 45 grams protein, 16 grams fat, 53 grams carbs, 505 calories

Meal Two

• Broccoli — 1 cup, cooked
• Chicken Breast — 6 ounces, boneless/skinless
• Rice — 2 cups
• Avocado — 1 medium

Total: 65 grams protein, 28 grams fat, 107 grams carbs, 949 calories

Snack Two

• Full-Fat (4%) Cottage Cheese — 1 cup
• Granola — 1 cup

Total: 34 grams protein, 15 grams fat, 57 grams carbohydrates, 390 calories

Meal Three

• Asparagus — 1 cup, cooked
• Sirloin Steak — 6 ounces
• Potato — 10 ounces, baked
• Butter — 1 tablespoon

Total: 67 grams protein, 19 grams fat, 118 grams carbohydrates, 905 calories

Daily Total

• Protein — 261 grams
• Fat — 87 grams
• Carbohydrates — 441 grams
• Calories — 3,433 calories — 30% protein, 22% fat, 51% carbohydrates

A Protein-Packed Plan

Now you have the knowledge to work a variety of high-protein foods into your diet without compromising on quality or nutrition, and without settling for a humdrum existence rotating between the same two or three protein sources. Setup an overall plan that suits your physique or performance goals, and make adjustments as needed to ensure success. Get out your calculator, pen and paper, frying pan, and grill, and get to it.

References

1. Westerterp K. R. (2004). Diet induced thermogenesis. Nutrition & metabolism, 1(1), 5. https://doi.org/10.1186/1743-7075-1-5
2. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
3. Khan, S. U., Lone, A. N., Khan, M. S., Virani, S. S., Blumenthal, R. S., Nasir, K., Miller, M., Michos, E. D., Ballantyne, C. M., Boden, W. E., & Bhatt, D. L. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine, 38, 100997. https://doi.org/10.1016/j.eclinm.2021.100997
4. Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best?. Journal of sports science & medicine, 3(3), 118–130.

Featured Image: VasiliyBudarin / Shutterstock

The post The 20 Best High-Protein, Low-Carb Foods from a Registered Dietitian appeared first on Breaking Muscle.

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Having already earned my CPR/AED and CPT certifications through the International Sports Sciences Association (ISSA), I was eager to explore other options that could enhance my abilities and income-earning opportunities as a fitness professional. As I expanded my client base at YouFit, where I started working as a personal trainer shortly after getting my certification, I quickly realized that few understood the basics of nutrition. In fact, it was evident that many people need more help with figuring out how to fuel their bodies rather than how to move them.

I took advantage of the partnership between ISSA and YouFit and scored a discounted rate on a specialization course: the nutritionist certification course. This certification course allowed me to gain an in-depth understanding of how to put together an effective nutrition program. Ripe with helpful resources like video lectures, downloadable client forms, and direct access to ISSA’s resident nutrition expert, the course contains all the tools you need to not only pass the final exam, but also become a more confident and capable health and fitness coach.

This ISSA nutrition certification review provides a comprehensive breakdown of the course materials — including the Fitness Nutrition textbook and chapter quizzes — and covers other key components so you can decide whether to take the plunge and purchase the course. (Hint: It’s well worth it.)

Key Takeaways

• For about $650, the ISSA nutrition certification course is a wise investment for personal trainers and health coaches who want to expand their business by offering a valuable service to both current and prospective clients.
• Besides going in-depth on scientific topics like macronutrients, micronutrients, metabolism, digestion, and hydration, this nutrition program also addresses important areas like behavior change, goal setting, and motivation — all of which contribute to a client’s success.
• While the final exam contains 100 multiple-choice questions and a six-part essay portion, it’s an open-book test. You should have no trouble meeting the 70 percent threshold to pass, especially if you utilize the study materials and perform well on the chapter quizzes.

ISSA Nutritionist Certification

4.5

• Cost: Starts at around $53.27 per month
• Course length: 10 weeks or fewer
• Study materials: Digital textbook, video lectures, quizzes, Nutrition Bootcamp
• Minimum passing score on final exam: 70 percent

Check Price

What is the ISSA Nutrition Certification?

One of many specializations available through ISSA, their nutrition certification course is a great way to get a leg up on the competition and help your clients crush their goals faster. For certified personal trainers like me who want to provide the best possible science-backed guidance on how to stay properly fueled, it’s hard to go wrong with a program like this. It allows you to work at your own pace as you learn about everything from determining a client’s ideal macronutrient intake to putting together a well-rounded supplement stack to building a nutrition coaching business.

Along the way, your knowledge will be tested with chapter quizzes to see your progress. Pairing the Fitness Nutrition textbook with video lectures provides a solid foundation for learning that you can build upon further with the help of a dedicated Success Coach who you can access via email or by calling the ISSA support line during business hours. Although I didn’t take advantage of this resource, having it available certainly qualifies as a plus for this nutrition program, especially if you struggle with some of the more science-heavy subjects.

By the time you complete the course and pass the final exam, you will be empowered to provide your nutritional expertise to clients who want to lose fat, gain muscle, or simply improve their overall health and wellness. After all, obtaining your cert from an organization that earned accreditation from both the National Commission for Certifying Agencies (NCCA) and the Distance Education and Training Council (DETC) gives validity and added value to you and your growing business.

RELATED: How to Become a Personal Trainer

ISSA Nutrition Certification Course Highlights

Registering for the ISSA Nutritionist course is the first step in becoming a more effective certified personal trainer and lifestyle coach. You will immediately gain access to a guided study program that includes the online version of the Fitness Nutrition textbook, nearly 20 video lectures, and dedicated chapter quizzes designed to prepare you for the final exam. The program is meant to be completed in 10 weeks, but because you can complete the course at your own pace, you may be able to obtain your nutrition certification even faster.

As you make your way through the course, you will gain an in-depth understanding of everything from energy systems to fad diets to common vitamin deficiencies. Even though the breadth of information might seem overwhelming at times, rest assured that you will be a superior coach by spending the time, money, and energy on seeing this nutrition program through.

Once you complete all the quizzes, you will then be able to take the final exam, which consists of 100 multiple-choice questions and six essay questions. You must earn at least a 70 percent overall to earn a passing grade from ISSA. The test is untimed (it took me about two hours) and open-book, so you shouldn’t have too much trouble hitting that mark on your first attempt.

Overall, I thought the ISSA nutrition certification course was worth it for multiple reasons. First, I received all the tools I needed to deliver high-quality programming and guidance for my clients, including downloadable forms. Second, I had the option to utilize resources like the online student forum and Nutrition Educational Bootcamp for further support. Finally, it set me up for more financial success in the future by giving me another avenue to earn income as a fitness professional.

Who Should Get the ISSA Nutrition Certification

• Coaches who seek more in-depth knowledge on nutrition than what’s provided in standard personal trainer certification programs.
• Coaches who want to get better results from current clients or be better-prepared to help new clients reach their goals.
• Entrepreneurial-minded individuals who want to attract more business by providing a valuable service that other trainers may not offer.
• ISSA-certified personal trainers who want to satisfy their continuing education unit (CEU) requirement and save on recertification fees.

Who Shouldn’t Get the ISSA Nutrition Certification

• Anyone who wants to prescribe medical nutritional therapy (treating medical conditions with diet), as this does not fall under the scope of practice for a nutrition coach.
• Anyone who desires to work as a registered dietician, which requires a bachelor’s degree from an approved supervised clinical program, passing the Commission on Dietetic Registration (CDR) final exam, and completion of CEU requirements to maintain registration.
• Certified personal trainers who have a formal education in sports nutrition or food science, as they will likely already be familiar with a majority of the course material content.

RELATED: Nutritionist vs. Dietitian: What’s the Difference Between These Nutrition Experts?

How Much Does the ISSA Nutrition Certification Cost?

Without any discounts, the ISSA nutrition certification typically costs just north of $600. Keep in mind, though, that the organization regularly offers specials throughout the year that may lower that total. You can also save money by pairing the ISSA CPT course with a specialization like the Nutritionist course to become a certified Fitness Coach for less than $1,000.

Moreover, ISSA makes it easier for students to afford their nutrition program by offering three payment plan options. If you rather not pay in full, you can choose between a six- or 12-payment setup. Not only does that give you the flexibility to spread out the total cost, but it also comes with the benefit of being interest-free.

ISSA Nutrition Certification Course Materials

Registering for this self-paced course gives you access to a wealth of study guide materials and other useful resources you can even use after you earn your nutritionist certificate.

From video lectures that further explain some of the topics covered in the online textbook to quizzes that reinforce key concepts and help prepare you for the final exam, let’s take a look at what ISSA provides students:

Fitness Nutrition Textbook

Featuring contributions from nine individuals — including Daniel Gastelu, ISSA Professor & Director of Nutritional Sciences, and Adam Seal, a postdoctoral researcher at California Polytechnic State University’s Department of Kinesiology and Public Health — the Fitness Nutrition textbook spans 19 chapters and is nearly 500 pages long. Revised in September 2022, it is well-organized and fairly user-friendly, with plenty of images, tables, and graphs that provide additional context.

While the chapters vary in length, most fall between 10 and 20 pages. Each one is separated into multiple sub-topics, with some featuring as few as two (Chapter 2: Cells, Organ Systems, and Digestion) and others being broken down into far more sections. For instance, the chapter on protein covers 10 topics ranging from protein’s role in the body to how it’s digested to why athletes need it for optimal performance.

Here is a complete list of the chapters in the latest version of the ISSA’s Fitness Nutrition textbook:

1. Nutrition
2. Cells, Organ Systems, and Digestion
3. Metabolism and Energy Balance
4. Carbohydrates
5. Protein
6. Fats
7. Vitamins
8. Minerals
9. Water and Hydration
10. The Role of the Nutrition Coach
11. Stages of Change and Motivational Interviewing
12. Client Assessment and Goal Setting
13. Business in Nutrition Coaching
14. Dietary Guidelines
15. Product and Supplement Labels and Claims
16. Supplements
17. Navigating Successful and Trending Diets
18. Special Nutrition Scenarios
19. References

As someone who signed up for the certification course with a solid foundation of the fundamentals of nutrition, I still found the textbook to be a valuable resource. That being said, some of the earlier chapters were quite science-heavy and not necessarily the most pertinent for a personal trainer. The chapters on cells and organ systems and metabolism and energy balance made me feel like I had been transported straight back to high school biology — which wasn’t exactly my cup of tea.

However, after getting through those more complicated chapters, I found a majority of the textbook to be directly applicable to my role as a personal trainer and fitness coach. Sure, some of the information on macronutrients had some crossover from the ISSA CPT course. But the in-depth material on micronutrients, hydration, and the psychological and business aspects of being a nutrition coach certainly gave me a more well-rounded understanding of all the aspects it takes to steer a client in the right direction.

From a coaching perspective, I particularly appreciated the “Product and Supplement Labels and Claims” chapter for providing detailed tables of the requirements needed to make claims like “All Natural” and “Good Source Of” on food labels. Since the general public is largely unaware of these intricacies that can have a major impact on their health and wellness, this is exactly the type of easily digestible information that we as certified personal trainers need to educate our clients on.

Video Lectures

To supplement the textbook, ISSA also provides video lectures that highlight key points from complex chapters. Throughout the 10-week guided study plan, visual learners can brush up on their knowledge by watching videos on topics like common digestive orders, protein bioavailability, simple vs. complex carbohydrates, and psychology and food marketing.

In total, there are 19 video lectures included with the ISSA nutrition coach certification course. However, because most of them fall under the two-minute mark, you certainly shouldn’t (or can’t) rely on them to give you all the information you need to comprehend the associated chapter.

Quizzes

The ISSA nutritionist program challenges you to demonstrate your understanding of the course material through a series of 18 open-book quizzes. Each one contains 10 multiple-choice questions that stem directly from the textbook.

While it’s important to obtain a high score for your own understanding, there is no minimum threshold you must meet. Plus, you can take the quizzes as many times as necessary. I found the majority of them to be fairly straightforward, requiring an average of about 30 minutes or so to complete.

Speaking of completion, you will be able to access and start your final exam only after you finish all of the 18 quizzes.

Nutritionist Educational Bootcamp

If you need more assistance than what the textbook and lectures provide, ISSA has you covered. The Nutrition Bootcamp takes things to the next level with five weeks of direct access to high-level experts.

During the five hour-long video sessions, ISSA Elite Trainer & Senior Content Developer Jenny Scott and Lionel University faculty member Dr. Alex Hoffman deliver comprehensive lessons on study skills specifically aimed at certain chapters. For example, their Week 5 Nutrition Bootcamp covered test-taking tips, special scenarios for nutrition coaching, and building a business.

For more individualized support, the duo hosted open office hours for five live one-hour sessions. Although I didn’t participate, other students can benefit greatly from getting direct answers to their questions in preparation for the ISSA exam.

Client Forms Library

Available in the “Downloads” section in ISSA’s student portal is a collection of forms and handouts that can make life much easier if you’re a personal trainer.

Here’s what’s included:

• Client Intake Form
• Exercise History Questionnaire
• Exercise Physical Activity Readiness (PAR) Questionnaire
• Health History Form
• Medical History Form
• Three-Day Dietary Log

While you don’t have to utilize these forms, it can save you a ton of time from having to create your own. Because YouFit provides personal trainers with their own forms for gathering client data, I didn’t use the ones available through ISSA. But anyone who’s looking to go into private coaching can rely on this resource and use the recognizable ISSA branding to bring instant credibility when working with a new client.

Final Exam for the ISSA Nutritionist Certification

Once you’ve completed all the quizzes and utilized the study materials, you should be prepared for the last stage of the ISSA nutrition certification program: the final exam. 

Like the ISSA personal trainer certification course, the exam for the nutrition course is untimed, meaning you can take breaks and pick back up where you left off. On the other hand, the structure of the final exam differs in that it consists of both multiple-choice questions and essay questions, such as describing and explaining the role of the three macronutrients and providing the recommended dietary allowances for each. 

I found it to be more challenging than the ISSA personal training certification test, especially with the addition of a written portion. For transparency’s sake, I scored an 86 on the multiple-choice section and received 92 out of a possible 120 points on the essay section for a cumulative score of 81 percent.

Expected Study Time

ISSA breaks down the course into 10 weeks, with some weeks covering multiple chapters from the textbook. Because some of the science-heavy content can be challenging to comprehend, you may spend more time studying some chapters than others.

From my experience, it took about an hour and a half of study time per day for just over a month for me to complete the course from start to finish. However, fitness trainers who aren’t familiar with the basic tenets of food science may need longer.

Pass Rate

Just how difficult is it to hit that 70 percent mark on the ISSA nutritionist final exam? With a pass rate of 85 percent, it’s clear that the course materials do a more-than-adequate job of getting students ready to earn their cert. Still, it’s interesting to note that the pass rate for the ISSA CPT certification exam is slightly higher at about 90 percent.

Retest Cost

Don’t fret about any financial ramifications if you fail to pass the final exam on your first try. The ISSA provides one free retest for its nutrition certification program. And since the exam is open-book, you should be able to achieve at least a 70 percent if you have to retake it.

However, if you don’t pass on your two free attempts, there is a $99 resubmission fee per subsequent attempt. 

ISSA Continuing Education Requirements

If you obtained your personal training certification through ISSA, you must complete at least 20 continuing education units (CEUs) through workshops, seminars, other certifications, or other approved activities every two years. Luckily, going through their nutrition certification program will not only take care of that 20-unit requirement, but also allow you to skip out on having to pay a $99 recertification fee.

Although that wasn’t the primary reason I signed up for the course, I gladly welcomed this added bonus with open arms. And with my CEUs already taken care of, I can focus my efforts on getting the best results for my clients.

Expected Salary

Nutrition coaching can be a solid career choice if you know how to market your services. According to ZipRecruiter.com, as of September 11, 2023, the national average salary for a nutrition health coach was $43,270. Most coaches can expect to make around $21 per hour, though that figure varies by state.

While that salary range won’t make you a millionaire, you can boost your earning potential by establishing a strong online presence. Building a loyal following on social media and learning how to consistently reel in new clients via testimonials and engaging video content can help you stand out in a crowded field of certified personal trainers and nutrition coaches.

Other ISSA Certification Programs

Whether you want to start your career as a CPT or add a specialization to your resume, ISSA offers a wide range of courses that you can complete from the comfort of your own home.

In addition to Nutritionist, here are some of their most popular fitness certification options:

• Master Trainer
• Elite Trainer
• Corrective Exercise
• Fitness Coach
• Certified Health Coach
• Online Coach
• Bodybuilding Specialist
• Powerlifting Instructor

Plus, there’s even a second nutrition-based program you can partake in through ISSA: the Precision Nutrition Certification.

Precision Nutrition Certification

Should you find yourself in need of even more nutrition tools, there’s another option available, albeit at a much steeper price. At a cost of about $1,200, the ISSA Nutrition & Fitness Coach certification program allows you to obtain two world-class certifications thanks to a partnership with one of the biggest leaders in the fitness industry: Precision Nutrition.

Partaking in this two-part course allows you to earn ISSA’s top-rated personal trainer certification and Precision Nutrition’s Level 1 Certification for a fairly affordable price. You can take both courses at your own pace, and each final exam is open-book. Ultimately, though, if you’re focused more on training than delivering ultra-detailed nutrition protocols, you’ll be safe with signing up for the standard ISSA nutritionist course.

ISSA vs. NASM 

Like ISSA, the National Academy of Sports Medicine (NASM) has a pathway for personal trainers to become certified in nutrition coaching. Written and reviewed by 20 leading experts, the NASM Certified Nutrition Coach Certification (CNC) curriculum includes 24 in-depth chapters across three sections: Nutritional Science, Behavior Change Strategies, and Nutrition Coaching. The course culminates in an open-book final exam that contains 100 multiple-choice questions, which you must finish within 90 minutes.

To earn the NASM CNC, you must obtain a score of at least 70 percent. You are allowed to retake the test two more times if you do not pass initially. If you fail all three attempts, you must contact the Member Services team via phone to discuss your options. From a cost perspective, NASM is slightly more expensive than ISSA, checking in at around $750. However, the organization also offers interest-free financing as an incentive.

NASM Nutrition Certification

4.3

• Cost: Starts at around $66 per month
• Course length: Four to 10 weeks
• Study materials: Digital learning platform, practice quizzes, downloadable PDF version of the textbook
• Minimum passing score on final exam: 70 percent

Check Price

ISSA vs. ACE

Compared to ISSA, the American Council on Exercise (ACE) offers a more affordable option for nutrition certification. At just under $500, their Fitness Nutrition Specialist Program might be more palatable if you have a limited budget. Not only does the course include an eBook, video lectures, and quizzes, but it also features a podcast that goes through the details of each stage of the behavior change process.

Just like ISSA, ACE requires students to score at least a 70 percent on the final exam to earn a passing grade. Not only do you get to take the test at home, but you are allowed unlimited retakes. Keep in mind that because the ACE nutrition program is a continuing education course, you must already hold an NCCA-accredited certification to be able to make the claim of “specialist.” 

ACE Fitness Nutrition Specialist

4.0

• Cost: Starts at around $367
• Course length: 25 hours (around four weeks, depending on how often you study)
• Study materials: Fitness nutrition manual, video lectures, podcasts, quizzes
• Minimum passing score on final exam: 70 percent

Check Price

Parting Thoughts on the ISSA Nutritionist Certification Program

As someone who underwent a major weight-loss journey, I can sympathize with those who struggle to get their nutrition right. However, going through the process of shedding 75 pounds and finding my calling as a personal trainer and fitness coach taught me how important it is to be aware of everything you put into your body. Building off that first-hand experience by taking the ISSA nutritionist certification program sharpened my skills and knowledge, opened more doors to make more money, and most importantly, put me in a stronger position to help other people achieve their own physique and health goals.

So, if you’re ready to take your career as a fitness professional to the next level, don’t hesitate to sign up for a specialization program that both you and your clients can benefit from for years to come.

The post ISSA Nutrition Certification Review (2023): Cost Breakdown, Course Highlights, and More appeared first on Breaking Muscle.

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While previous Mr. Olympia winners, including current titleholder Hadi Choopan and 2019 champion Brandon Curry don’t have to worry, other Olympia hopefuls suddenly face a steeper climb to secure a spot in the most prestigious bodybuilding show in the world.

With the 2023 Mr. Olympia contest scheduled for Nov. 3-5, there’s now even more pressure on the competitors’ sculpted shoulders to impress the judges with their physiques and posing routines. In a move that could have career-altering implications, the Olympia Qualifying System (OQS) will only grant the top three finishers in the Mr. Olympia an automatic berth in the following year’s contest.

On Oct. 23, 2023, Olympia owner Jake Wood shared an Instagram post detailing the rationale behind the groundbreaking decision:

“In recent years, the top 5 finishers in the Mr. Olympia division have received an automatic qualification to the following year’s Olympia, but after consulting with the IFBB Pro League we have decided to make a change.

Starting with this year’s event, only the top 3 in the Mr. Olympia will automatically qualify for the following year’s Olympia. We are making this change in an effort to add some additional star power to the various regional events held worldwide. This change is being made with the full support of the IFBB Pro League as we all share an interest in maintaining a system that strengthens events at all levels.”

The new rule applies not only to the Men’s Open division, but also to the other 10 divisions — 212, Men’s Physique, Classic Physique, Wheelchair, Women’s Bodybuilding, Women’s Physique, Figure, Fitness, Wellness, and Bikini.

Most importantly, the change will be effective immediately, which should make the upcoming show in Orlando, FL that much more competitive. Finishing among the top five at the sport’s most recognizable contest has always been seen a serious achievement. However, athletes in this year’s lineup may be that much more hungry for a higher placing and more likely to consider a result outside of the top three a significant disappointment.

Of course, this is just the latest shift in the Olympia qualification setup. In December 2022, the International Federation of Bodybuilding and Fitness (IFBB) decided to do away with the point system that gave competitors a chance to qualify for the Olympia. Previously, the athletes who finished with the three highest point totals over the course of the season automatically punched their ticket to the biggest show of the year.

But with the point system no longer in play, that has placed even more emphasis on performing well when it matters most. With the qualification period running from Nov. 21, 2022 until Oct. 9, 2023, here’s the path athletes from all divisions (except Wheelchair Bodybuilding) faced to earn a spot in this year’s Mr. Olympia show:

• Top five from the Men’s Open 2022 Mr. Olympia
• Top three from other 2022 Olympia divisions
• Winner of each Open contest held during the qualification period

That benefitted someone like Samson Dauda, who fell just short of a top-five finish at the 2022 Olympia with a sixth place finish in his Olympia debut. However, by taking home the title at the 2023 Arnold Classic, “The Nigerian Lion” earned a $300,000 prize and a spot in the 2023 Mr. Olympia Men’s Open lineup.

Moving forward, it will be interesting to see how the rule change impacts the competitive landscape. Reducing the number of automatic bids from five to three undoubtedly ramps up the importance of the other qualifying shows on the schedule.

With two fewer spots up for grabs at the Olympia, some athletes may need to shift their priorities and attack their training more aggressively to come out on top in other key contests.

Dauda did exactly that by getting in prime shape for the Arnold Classic and capturing top honors for his efforts. Ditto for Justin Shier, who made the most of his IFBB Pro show debut in July by winning the 2023 Chicago Pro and securing his own spot in the Men’s Open lineup for the 2023 Olympia.

Most recently, Charles Griffen accomplished his goal of getting a chance to compete against the best of the best at the Orange County Convention Center. Despite suffering a torn pec back in April, the determined bodybuilder completed his comeback in championship fashion by winning the title at the 2023 Legion Sports Fest Pro on Oct. 8, 2023. Griffen may face an uphill battle to finish high amongst a crowded group of accomplished competitors, but he certainly deserves credit for grabbing the final qualifying spot.

Ultimately, allowing only the top three finishers at the Olympia to qualify for the following year’s contest could be viewed as both a positive and a negative. On one hand, it raises the stakes significantly when everyone steps on stage for the most anticipated show of the year. On the other hand, it could leave a few competitors on the outside looking in if they don’t emerge victorious at one of the qualifying contests on the calendar for 2024.

Featured Image: @mrolympiallc / Instagram

The post Major Change to Mr. Olympia Qualification System Will Have Immediate Impact on 2023 Contest appeared first on Breaking Muscle.

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Hydrogen water is water that’s been infused with extra hydrogen gas to increase the antioxidant and anti-inflammatory potential, drawing on years of research by medical professionals who have been exploring the benefits of inhaled hydrogen for cardiac patients, people going into and coming out of surgery, and other medical applications. Hydrogen gas can nullify many of the reactive oxygen species responsible for oxidative stress, and pre- and peri-operative hydrogen inhalation does appear to help patients recover more quickly and avoid many of the side effects inherent to surgery. But that’s inhaled hydrogen gas in a medical setting. Does commercial hydrogen water have similar benefits?

I was actually surprised to find that the research is fairly compelling. Let’s dig in.

Hydrogen water improves physical performance

Both acute and long-term hydrogen water intake can improve your performance in the gym, on the bike, or on the field.

One study had cyclists either drink hydrogen water or placebo water prior to cycling. Those who drank hydrogen water had more endurance and reported less fatigue during training.¹

Hydrogen water has also been shown to reduce lactate, an objective measure of fatigue, when consumed 30 minutes before a workout. Lactate builds up with exhaustive exercise—the harder and longer you go, the more lactate you produce and the more tired you get. The researchers hypothesized that hydrogen water reduces lactate by increasing mitochondrial respiration and ATP production.²

However, another study found that a 7-day course of hydrogen water only improved exercise performance in trained athletes. Non-athletes saw no benefit.³ To really see the benefits of hydrogen water for physical performance, you probably need to be doing serious training.

If you are doing serious training or competing and need to maintain performance despite fatigue, hydrogen water can help. One recent study found that drinking hydrogen water rescued the antioxidant capacity of athletes engaged in three unbroken days of intense physical training. Moreover, they experienced no performance decline.⁴

Hydrogen water improves metabolic health

Metabolic syndrome is the most common illness in the country. Your average diabetic, hypertensive adult with low HDL levels and high triglycerides who’s due for a heart attack any moment? He’s got metabolic syndrome.

In patients with probable metabolic syndrome, hydrogen water consumption raises HDL and lowers LDL oxidation.⁵ Since oxidized LDL are a causative risk factor for heart attacks, and high HDL is protective, everyone would agree that this is a positive development.

Another study of probable metabolic syndrome patients found that hydrogen water reduced inflammatory markers while improving blood lipids and antioxidant capacity.⁶ Higher antioxidant capacity combined with reduced inflammatory markers suggest an increased resistance to oxidative stress.

Hydrogen water lowers elevated oxidative stress

However, hydrogen water only lowers oxidative stress if there’s oxidative stress hanging around that needs lowering. Again and again, we see little no effect on healthy people who aren’t suffering from oxidative stress.

One study gave hydrogen water to people aged between 20 and 59 years of age. Only those aged 30 years or more saw an increase in their antioxidant capacity. The younger people with a presumably lower oxidative stress load didn’t really benefit, while the older people who’d had more time to pick up some stress along the way saw benefits.

Another study found that heathy people who drank hydrogen water for four weeks straight saw no effect (good or bad) on their oxidative stress levels compared to placebo.

Meanwhile, patients with chronic hepatitis B infections see large decreases in oxidative stress upon hydrogen water intake.⁷

Even the exercise research I discussed earlier bears this out. When you train hard, you’re creating a transient state of oxidative stress. You’re “unhealthy” for a moment in time, and that’s where hydrogen water has an effect.

Hydrogen water improves aging

All else being equal, the older you are, the more oxidative stress you’re exposed to. Older people also tend to be more inflamed and have lower antioxidant capacities. Hydrogen water can help with all three.

In adults older than 70, hydrogen water has been shown to increase brain nutrient content, lengthen telomeres, and improve how quickly a person can stand up from a chair—all extremely important as we age.⁸

In both mouse models and human studies, hydrogen water improves symptoms of mild cognitive impairment.⁹

How does it work?

The evidence is there, but how is hydrogen exerting its antioxidant effects? There are two main theories and they both have supporting evidence.

Theory 1: Hydrogen water is a direct antioxidant that selectively scavenges and nullifies harmful reactive oxygen species. For instance in one study, butter was washed either with normal water, hydrogen-infused water, or magnesium water. Washing with both the magnesium and hydrogen water prevented the formation of amines (metabolites of amino acid breakdown) in the butter during long term storage by scavenging the oxidant species responsible. Regular water allowed amine formation.¹⁰

Theory 2: Hydrogen water is a hormetic stressor. Hormesis describes exposing an organism to a mild stressor that provokes an adaptive response. Examples of hormesis include exercise (damage the muscles and get stronger as a result), intermittent fasting/calorie restriction (light “starvation” improves metabolic health), cold exposure, and even dietary polyphenols that act like mild pesticides that provoke an anti-inflammatory antioxidant response in the body. Hydrogen water does trigger the very same NrF2 pathway that other hormetic stressors also trigger.¹¹

These aren’t necessarily contradictory. Both can be true to some extent. In fact, many researchers believe that the hydrogen water is both a direct scavenger and a hormetic stressor.¹² What definitely seems to be the case is that hydrogen water exerts antioxidant effects and can stem the tide of oxidative stress.

Do you need hydrogen water?

Not everyone.

However, if you do need it, it really seems to work. The fact that it’s selectively effective—that it has little to no effect in otherwise healthy young people who don’t really have much oxidative stress happening, instead improving the health of people experiencing high oxidative stress—is a good sign. It’s not something everyone needs to take. It’s a supplement that can help people dealing with specific disease states: metabolic syndrome, inflammatory diseases, even something like depression.¹³ It’s probably also helpful for people engaged in hard physical training.

In other words, it helps if you need it and has little to no effect if you don’t. It’s good if you’re sick or stressed and it’s benign if you’re not.

I’d say it’s worth a shot if you’re interested.

The post Hydrogen Water Benefits appeared first on Mark’s Daily Apple.

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A deep cast of dedicated athletes will battle at Dell Diamond stadium over the course of four days for the right to be called the winner of the 2023 Rogue Invitational. Scheduled for Oct. 26-29, 2023, the competition will feature big names from the CrossFit community, including reigning Fittest Man on Earth® Jeffrey Adler and reigning Fittest Woman on Earth® Laura Horvath.

With a steadily increasing prize purse currently valued at $1,620,800 providing plenty of motivation, the athletes should be prepared to perform well in Round Rock, Texas. However, the path to a lucrative payday won’t be easy. As athletes like Adler and Horvath get in their final workouts, they now have a better idea of what’s to come when they make their way to the Lone Star State, as Rogue Invitational officially released the full lineup of individual events on Oct. 23, 2023.

Day One — Thursday, Oct. 26

Although it initially looked like the 2023 Rogue Invitational would kick off on Friday, that won’t be the case. CrossFit competitors will get a chance to showcase their skills in a single event on Thursday, Oct. 26.

Event 1: Texas Heavy

Presented by GORUCK, the first event will begin at 6 p.m. CDT. Although Rogue did not provide any additional details about “Texas Heavy,” based on the sponsor — GORUCK, known for designing weighted vests, sandbags, and rucksacks — it wouldn’t be a surprise to see a ruck, heavy sand-filled medicine ball, or sand-filled kettlebell incorporated into Event No. 1.

The 2022 Rogue Invitational could provide a hint of what’s in store, as the Texas Trail event required competitors to complete a 4.2-mile run that included 1.2 miles with a ruck. The men had to carry a 30-pound (13.6-kilogram) ruck, with the women utilizing a 20-pound (9.1-kilogram) version.

Day Two — Friday, Oct. 27

Competitors will have to face two tough challenges on the second day of the 2023 Rogue Invitational. Here’s a breakdown of each event:

Event 2: Seat at the Bar

Time will be of the essence when 1 p.m. hits. “Seat at the Bar” will test the athletes’ strength and endurance with a simple (but strenuous) workout based around the log muscle-up. Rogue provided the following details about the structure of Event No. 2:

• 20-15-10 reps (Men)
• 15-10-5 reps (Women)

In addition, the athletes will have to complete five back squats after each round, with males working with 375 pounds (170.1 kilograms) and females squatting 260 pounds (118 kilograms).

Event 3: The Circus

Once strongman athletes wrap up The Iron Bull Sled Pull, the focus will shift back to CrossFit with an event that makes the Concept2 RowErg the star of the show. “The Circus” consists of three rounds for time of the following exercises:

• Ski Erg — 40 calories for men / 32 for women
• Five Single-Arm Strongman Dumbbell Shoulder to Overhead per side — 100 pounds (45.4 kilograms) for men / 70 pounds (31.8 kilograms) for women
• Killer Cage — down and back

Needless to say, the athletes face a daunting task to complete all three tasks three times Thursday evening.

Day Three — Saturday, Oct. 28

The third day of the 2023 Rogue Invitational will take things to another level with a trio of events that will culminate in a powerlifting-inspired showcase of pure strength.

Event 4: 10th Inning

Although it only includes three movements, the first event of Day Three will surely provide more than enough of a conditioning challenge for the competitors. The aptly-named “10th Inning” event consists of 10 rounds of the following exercises:

• Ring Muscle-up — 4 reps
• Handstand Push-up — 8 reps
• Power Snatch — 12 reps

The men must complete the power snatches with 95 pounds (43 kilograms). Meanwhile, the women will be tasked with completing this classic Olympic lift with 65 pounds (29.5 kilograms).

Event 5: The Duel III

While no specifics were provided about this event, the 2021 Rogue Invitational included an event called “The Duel” in which competitors had to complete the following workout as quickly as possible:

• 60 heavy double-unders
• Three squat snatches — 205 pounds (93 kilograms) for men; 145 pounds (65.8 kilograms) for women
• One sandbag load to platform — 250 pounds (113.4 kilograms) for men; 165 pounds (74.8 kilograms) for women

Meanwhile, the 2022 CrossFit Rogue Invitational featured an elimination-style, multi-round event called “The Duel II” in which competitors had to complete a legless rope climb, 10 overhead squats, and a sandbag carry.

Will “The Duel III” follow a similar path as those previous iterations? Or do workout programmers and veteran CrossFit Games Chris Spealler Josh Bridges have a surprise up their sleeves?

Event 6: Max Deadlift

Pure strength and precise technique will be needed to emerge victorious at the end of Day Three. In what’s clearly the most straightforward event of them all, competitors will get a chance to flex their deadlift proficiency in a one-rep max challenge.

Day Four — Sunday, Oct. 29

The last day of the 2023 Rogue Invitational will put the athletes through three more events before the competition wraps up.

Event 7: Hulk Hands

What better way to start your Sunday morning than with a gauntlet of exercises that includes air bike sprint intervals and working with unconventional kettlebells that have the handle inside the bell? That’s what’s on the docket for the athletes in “Hulk Hands.”

Here’s a full breakdown of Event No. 7:

• Echo Bike — 30 calories
• Double Fatbell Ground to Overhead — 20 reps using 70 pounds (31.8 kilograms) for men / 53 pounds (24 kilograms) for women
• Front Rack Lunge to Zeus — 75 feet using 135 pounds (61.2 kilograms) for men / 95 pounds (43 kilograms) for women
• Run — Undetermined distance
• Hill Sled Push — Undetermined distance or weight
• Front Rack Lunge to Zeus — 75 feet using 135 pounds (61.2 kilograms) for men / 95 pounds (43 kilograms) for women
• Run — Undetermined distance
• Double Fatbell Ground to Overhead — 20 reps using 70 pounds (31.8 kilograms) for men / 53 pounds (24 kilograms) for women
• Echo Bike — 30 calories

Event 8: Big Cat

Athleticism and agility will be on full display during the eighth event of the 2023 Rogue Invitational. “Big Cat” keeps things fairly simple with five rounds for time of three exercises:

• Box Jump — 6 reps at 42 inches (106.7 centimeters) for men / 36 inches (91.4 centimeters) for women
• Peg Board Climb — Two traverses
• Hill Run — Undetermined distance

The box jumps will require explosive lower-body power generated from the glutes, quads, and hamstrings. The board climb will not only assess the athletes’ upper-body pulling ability, but also their hand-eye coordination. Plus, the hill run will test their cardiovascular conditioning and mental fortitude each and every round.

Event 9: The Cleanup

Last but certainly not least is “The Cleanup.” Although Rogue once again did not provide any details about the workout, you can be sure the athletes will empty their tanks to wrap up four days of grueling competition. And depending on how the standings shake out heading into Event No. 9, there could be title ramifications on the line when the final event kicks off at the scheduled 2:25 p.m. CDT.

Despite not knowing the specifics about all nine events, there’s no doubt the athletes should have a strong grasp of what they must do to come out on top at the 2023 Rogue Invitational. Expect the Round Rock crowd to give ample support to a collection of CrossFit standouts that could soon include a back-to-back Rogue Invitational champion if Laura Horvath handles business at Dell Diamond stadium.

Featured Image: @rogueinvitational / Instagram

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If you’re looking for a way to spice up your cardio routine without a bulky or expensive cardio machine, jumping rope is a great option. It’s cost-effective, easy to learn, and could improve your health. However, with so many options available today, how are you supposed to pick one? Choice overload is a real thing, and if you have too many options, you might not pick any! Therefore, we’ve made it easy for CrossFitters, boxers, and everyone in between to find the best jump rope for them. 

Check out our top 11 picks, including everything from the best jump rope for double-unders and boxing to the best choices if you’re on a budget or want to go cordless. 

How We Chose the Best Jump Rope

Not to toot our own horn, but we’re no strangers to fitness equipment at Breaking Muscle. As certified personal trainers, strength and conditioning coaches, and all-around fitness junkies, we’ve used plenty of commercial and home gym equipment. Many of our staff members have also been doing CrossFit for at least a decade or more, and naturally, jump ropes have been in our fitness equipment line-up.

In fact, our in-house team has tested almost 30 jump ropes. We could tell you which ones are beginner and budget-friendly, as well as the ones that can help you PR your double-unders.

To create the best jump rope list, we made a list of all the jump ropes we’ve ever tried and ranked each one on its durability, performance, unique features, and more. Following that, we scoured the Internet to research different options. Before long, we realized some commonalities regarding which jump ropes were the most ideal for any situation and began categorizing them. The end result is what you’ll find below. 

Our Top Picks for the Best Jump Rope

• Best Jump Rope Overall: Rx Smart Gear Original
• Best Jump Rope for Beginners: REP Fitness Speed Cable Jump Rope
• Best Jump Rope for Boxing: TRX Speed Rope
• Best Weighted Jump Rope: Rogue Heavy Jump Rope
• Best CrossFit Jump Rope: Rogue SR-2 Speed Rope
• Best Jump Rope for Double-Unders: REP Fitness Competition Speed Rope
• Best Speed Jump Rope: RPM Training Session4 Speed Rope
• Best Cordless Jump Rope: Renpho Smart Jump Rope
• Best Beaded Jump Rope: Elite SRS Beaded Jump Rope
• Best Smart Jump Rope: Crossrope AMP Smart Jump Rope Handles
• Best Budget Jump Rope: WODFitters Speed Jump Rope

Best Jump Rope Overall: Rx Smart Gear Original

Rx Smart Gear Original

4.4

• Length: 7’10” to 9’4”
• Cable material: Aircraft-grade cable with PVC coating 
• Cable thickness: Not listed
• Handle material: Not listed

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Wouldn’t it be neat if you could buy a jump rope that was made just for you? Sometimes, the options found in the store just don’t check all of the boxes. For instance, it might have the cable weight you desire but not come in a length that works for your height. Or maybe you love the cable and/or handle color, but the other factors don’t align with your fitness goals.

Rx Smart Gear (aka RXSG) alleviates these concerns by offering an attractive choice for both beginners and experts. It’s customizable to fit your needs aesthetically and functionally, so it easily lands on this list as the best jump rope overall. 

The Rx Smart Gear Jump Ropes are made with a PVC-coated, aircraft-grade cable. They come in 10 different lengths that can accommodate individuals between 4’9″ and 6’5″ tall. There are also many cable colors to choose from, like green, yellow, and different shades of blue.

The thickness of the cable varies, too. Amanda Dvorak, Reviews Editor at Breaking Muscle, purchased RXSG’s “beginner” rope when she first began her CrossFit journey. This cable, which RXSG calls “Buff,” is 3.4 ounces, while the other three options are 2.6, 1.8, and 1.3 ounces. She says, “The thicker rope moves more slowly, so it’s supposed to be able to help beginners get the timing of double-unders before they move on to speed ropes with thinner cables.” 

Like the cables, the RX Smart Gear handles come in multiple colors. If you like cute gym equipment, you can find it here. From leopard print and camo to solid colors like sea green, orange, and yellow — you’ve got options. 

While it’s unclear what the handles are made of, we can clearly state that they’re high-quality. They’re six inches long and one inch thick with indentations on them. The indentations allow you to conveniently place your thumbs so you can maintain a relaxed grip. They’re wrapped in grip tape to prevent your hands from slipping when they get sweaty.

However, Amanda notes, “Even though the handles are grippy and comfortable to hold, I notice that they burn out my shoulders and forearms quickly. They’re a lot thicker than any other jump rope I’ve used.” 

RXSG uses a patented swivel attachment to make controlling the speed of the ropes seamless for athletes. The ball-bearing system in the handles appears to play on its own power to rotate the rope around. So, whether you’re doing CrossFit, HIIT, or another cardio workout, it should give you what you’re looking for performance-wise. 

For $55 to $60, you get a custom-made, durable jump rope that lasts. Amanda occasionally uses hers on pavement, and it hasn’t frayed yet.

In addition, it seems to hold up well in cold weather for the most part. However, some have complained that the PVC cord starts to break down once it reaches 20 degrees and below. While it’s not an adjustable rope, it’s a good one. However, you’ll want to watch your legs and the back of your arms because this steel cable will sting you if you miss a rep. 

RELATED: Best Kettlebells for Home Gyms

Best Jump Rope for Beginners: REP Speed Cable Jump Rope

REP Fitness Speed Cable Jump Rope

4.0

• Length: 9.8’
• Cable material: Rubber-coated galvanized steel
• Cable thickness: 0.1 inch
• Handle material: Plastic

Check Price

Chances are, If you’re new to jumping rope, you don’t want to spend a ton of money. You likely just want to get a feel for it and see if it’s right for you. But do you have to sacrifice quality if you buy a cheaper jump rope? Nope! The REP Speed Cable Jump Rope is $11.99 if you only get one, but you can save by buying a set of five or 10. The five-pack is $47.50, and the 10-pack is $90, so even if one broke, you could just grab another from your home gym stash. 

The REP Speed Cable is an adjustable jump rope that allows for workout versatility. It was built with the various needs of jumpers in mind, so whether you’re into cross-training or HIIT, it should work for you. This is incredibly helpful for beginners as you might not be sure how long the cable should be or what kind of workouts you want to do. 

The cable is made of rubber-coated galvanized steel and is 118.1 inches long. You can find the best length for you by standing in the center of the 9.8-foot-long rope and pulling the handles straight up. Once the handles touch your armpits, set it there. While the length should work for most, it could come up a bit short for taller individuals. Keep in mind that most ropes are 10 feet, and this is slightly under that.

The cable is also relatively thin, only 0.1″ inches thick. However, this is what you’d expect from a speed rope. The REP Speed Cable Jump Rope would be good for those who are proficient with double-unders but not ideal for beginners. The thinner, lighter cable can make it more difficult to perfect your rythym when you’re learning how to jump rope. 

The plastic handles are 4.5 inches long, shorther than the handles on the Rogue SR-2 Speed Rope, but they should still fit comfortably in your hands. They’re very lightweight and easy to grip. Overall, if you’re a beginner looking for a tangle-free cable you can use on the go or at home, these are a solid choice. The REP Fitness Speed Cable is only 0.2 pounds and isn’t going to weigh you down.  

Best Jump Rope for Boxing: TRX Speed Rope

TRX Speed Rope

4.3

• Length: 10′
• Cable material: Vinyl-sheathed metal cable with nylon coating 
• Cable thickness: Not listed
• Handle material: Plastic and urethane

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Jumping rope is a very common boxing cardio workout that not only helps with weight loss but also mental stamina. We consider the TRX Speed Rope the best jump rope for boxing because it’s adjustable, lightweight, and has tapered handles. These make a good recipe for easily performing double-unders and other speed work drills. 

The vinyl-sheathed metal cable with a nylon coating is 10 feet long and can be adjusted to fit your height. While the diameter of the cord is unclear, but it appears incredibly thin. Although the cable should hold up well in indoor settings, one customer reviewer online noticed the nylon coat fraying after just two months of training on the pavement. Given that this jump rope is $34.95, most people wouldn’t expect that to occur at that price point. 

The tapered plastic and urethane handles allow for a comfortable grip, so you shouldn’t have to worry about them slipping once you get sweaty. The etched surface adds to the ergonomic design, allowing you to maintain a solid grip from warm-up to workout completion. As people get better, they tend to hold the handles more lightly, so you need grippy handles that won’t let the rope just fly out of your hands as you get faster. 

The four hi-precision ball bearings in the handles reduce resistance, so the rope spins quickly and fluidly. It also prevents the rope from getting tangled. A reliable rope allows you to practice proper footwork, improve coordination, and develop the quickness boxers need to be successful in the ring. 

The TRX Speed Rope has an ultra-light profile, doesn’t kink easily, and has handles that support good performance. The coated wire is also more forgiving than other jump rope choices that tend to sting when you miss a rep. In the grand scheme of things, it can be a durable and reliable choice as long as you steer clear of hard and rough surfaces. 

Best Weighted Jump Rope: Rogue Heavy Jump Rope

Rogue Heavy Rope

4.0

• Length: 9′ and 10’ options 
• Cable material: Not listed
• Cable thickness: Eight millimeters 
• Handle material: TPE polymer handles

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While some jump ropes are made to reduce resistance, others, like the Rogue Heavy Jump Rope, are created to be resistance tools. Featuring a thick, bare steel cable and weighing in at almost two pounds, it’s a good rope for cardio, improving speed, and building endurance. You can perform single-unders, skip roping, and Tabata-style workouts with this heavy-duty jump rope.

Heavy-rope double-unders have also appeared at the CrossFit Games, so if you’re a CrossFitter with aspirations to compete, you may want to add this rope to your arsenal.

Rogue’s eight-millimeter diameter cable is available in two lengths: nine feet and 10 feet. The nine-foot cord is 1.5 pounds, while the 10-foot one is 1.75. Two pounds doesn’t seem like a lot, but in the case of jump roping, it adds quite a bit of resistance.

In addition, as previously mentioned, this is a bare steel rope. Therefore, if it hits your shins, it will hurt. I recommend only considering this rope if you’re already good at jumping rope.

Many customers suggested that a durable coating could be helpful, as the Rogue Heavy Rope tends to fray and splinter, especially outdoors. Rogue even mentions on their website that this rope is not made for abrasive surfaces. If you want to use these outdoors, we recommend putting down some gym floor mats to help prolong the longevity of the rope. 

The one-inch diameter TPE polymer handles are aesthetically pleasing, which matters to those who care about their gym equipment’s appearance. They’re red and have the Rogue logo imprinted on them. 

Also, compared to other jump ropes, the handles here are firmer and even a bit longer. At 6.25 inches, these will undoubtedly stick out of your hands. However, I’ve found that it helps to have a more solid handle when you’re dealing with a thicker rope. The swivels in the handles make for a smooth workout, too. Using this jump rope would qualify as a full-body workout, but you’ll mainly feel it in your forearms, shoulders, and calves. 

Depending on the length you need, expect to pay around $55 to $60 for this jump rope. It’s priced the same as the RXSG rope, even though the cord isn’t as well-made. Most buyers seemed satisfied with the jump rope’s performance, but others were disappointed by the durability. In addition, others wished it was adjustable, but depending on your needs, this might not be a big deal. 

Best CrossFit Jump Rope: Rogue SR-2 Speed Rope

Rogue SR-2 Speed Rope

3.8

• Length: 120”
• Cable material: Not listed
• Cable thickness: 3/32″
• Handle material: Aircraft-grade aluminum

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Usually, scissors and jump ropes don’t mix, but for the Rogue SR-2 Speed Rope 3.0, you’ll need a good pair before you get started. Seen as one of the best CrossFit jump ropes on the market, this Rogue rope has many admirable features that make for a good workout experience. This is likely because this rope has been out for a while, allowing Rogue to improve based on customer feedback. After being out for over five years and this being its third iteration, it has become a highly sought-after rope for CrossFitters and other athletes. 

The plastic-coated cable is 120 inches long, but you can use scissors to trim it to a length that meets your height requirement. One of our product testers had no trouble using a regular pair of scissors to cut the rope and didn’t notice any fraying in the cable afterward.

If you’re new to double-unders, you may want to leave a bit more length so you have more to work with. The cable is also 2.38 millimeters thick, so it’s pretty thin, but it’s what you’d expect for a speed rope. What people don’t like about these thinner ropes is that they tend to get coiled up more easily. Therefore, if you put this jump rope in your gym bag, don’t be surprised if you pull it out and it’s all warped up. 

Honestly, the handles are probably one of the most impressive features of this jump rope. They’re 6.75 inches long and 0.875 inches in diameter. However, if you prefer shorter handles, Rogue offers some that are 5.25 inches. This rope’s second iteration was that long, but they lengthened it for the 3.0. These are made with aircraft-grade aluminum and have about an inch and a half of knurling at the ends. The textured knurling is mild and dense to allow for a firm grip without hurting the palm of your hands. One staff member at Breaking Muscle said, “It feels nice in hand compared to plastic handles.” 

Rogue uses a bearing swivel so the rope can rotate effortlessly in all directions. They also placed high-speed oil on the bearing handle mechanism to allow it to move even more efficiently. The third iteration of this speed rope features a lightweight aluminum head that’s CNC machined and anodized. In other words, it promotes fast speeds and little resistance. Our product tester, a certified personal trainer and a CrossFit Level 1 coach, PR’d her double-unders using this rope, so we think there’s something extraordinary about it. 

For $46.50, you’re getting a super lightweight rope (only 0.35 pounds) that comes in different colors. There are eight handle colors that come with a clear-coated cable, but the black handles also come with a red cable. While one Breaking Muscle staff member said she’d give this jump rope 10 stars if she could, some people are less than impressed with the rope itself and are more in love with the handles. 

RELATED: Best Resistance Bands

Best Jump Rope for Double-Unders: REP Competition Speed Rope

REP Fitness Competition Speed Rope

4.2

• Length: 118.1″
• Cable material: Rubber-coated galvanized steel
• Cable thickness: 0.1″
• Handle material: Not listed

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Ready to become the double-unders king or queen? While there’s no guarantee that any rope can make that happen, the REP Competition Speed Rope might be a helpful tool in your arsenal. This 9’8 long rope is adjustable, light as a feather, and claimed to be made to last. Plus, it only costs around $25.99, a pretty attractive price tag compared to others on this list. 

The rubber-coated galvanized steel cable on this jump rope is 118.1 inches long. It can be adjusted to fit your height and fitness goals, but some people claim that making adjustments isn’t the easiest thing to do. For example, one customer suggested that the small screws are too challenging to adjust quickly, which could be frustrating if you need to adjust the length in the middle of a WOD.

Another customer explained that there’s just too much excess cord hanging over after you adjust. You may need a rubber band to hold it in place, or consider cutting it. If you do neither, the steel cord may randomly hit your hands while working out. 

The cable is only 0.1 inches thick, so it’s very thin and light. You can expect it to spin quickly, which could be a pro or a con, depending on your experience level. If you’re new to double-unders, you may find it more challenging to control the rope, but it shouldn’t be a problem if you’re a pro.  

The tapered handles are 5.9 inches long and 0.7 inches thick, so they’re slim and fit well in the hands. They’re also knurled to help you maintain your grip as you work up a sweat with each additional rep. You can choose black or silver handles, but the cord on both is blue. 

Like similar speed ropes, this one has ball-bearing mechanisms that make swiveling the rope seamless. Thanks to the bearing construction, your wrists shouldn’t tire out too fast. 

So, is it worth it? For the price, it’s not a bad rope. It’s got adjustable length, is only 0.4 pounds, and features knurled handles that allow for a nice grip. This sturdy, lightweight, and affordable speed rope could help you take your double-unders to the next level. 

Best Speed Jump Rope: RPM Training Session4 Speed Rope

RPM Training Session4 Speed Rope

3.9

• Length: 12’ 
• Cable material: Alloy steel 
• Cable thickness: Not listed
• Handle material: Aluminum

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If you’re looking for one of the best speed jump ropes on the market and want to benefit from the free shipping on Amazon, look at the RPM Training Session Speed Rope. With 500+ reviews and an almost 5-star rating, there’s something about this rope that athletes love. In fact, it’s in such high demand that you might not even be able to find it in stock. So, what’s this $65 jump rope got going for it that makes individuals gladly pay a higher price AND wait seven to 14 days before it actually ships?

This speed rope is made in the USA at RPM’s headquarters in northern California. The coated cable is 12 feet long, but it’s unclear what the exact thickness is.

Nonetheless, since most people don’t need a 12-foot rope, you’ll need to cut it to ensure it meets your height and fitness needs. Many people find the cut-to-size approach inconvenient since it’s a permanent adjustment and doesn’t allow room for mistakes. In addition, individuals with larger hands have found maneuvering the screws on this rope challenging. Some have even broken parts of the handle in the process. Fortunately, RPM does have a video on their website that shows folks exactly how to do it.  

Considering the price of this rope, it’s reasonable to assume that the coated cord wouldn’t have any issues, but a few comments say otherwise. Some buyers say the protective coating is thin and frays after just two months. However, others say it lasts a long time, especially if used on softer surfaces. They have colorful replacement cables available for $9.99, but you likely don’t want to buy those after spending $65. 

The aluminum handles on this rope are definitely brag-worthy. They have a barbell-style grip thanks to the diamond knurling and come in five different colors, like steel blue and rose. RPM believes in their comfortable handles so much that they offer a five-year warranty. 

The dual-bearing anti-friction placement also makes a big difference, especially when spinning a really fast rope. Resistance is the last thing you want when speed roping, so their proprietary bearing allows proper power transfer and free spin.

In addition to that is their patented dual-axis rotation that helps the handles stay in place at the end of the cable. One complaint people often have about thinner cables is how tangled up they get, but this feature prevents kinks from forming in the rope and thus allows optimal performance. Because it’s practically frictionless, it helps reduce fatigue in your hands and wrists so you can workout longer. 

Ultimately, if you’re looking to master speed rope movements, this sleek rope is one to consider. As one buyer said, “Getting the new rope was the best decision and let me unlock a new level of speed!” Another noted that these are “The Ricky Bobby of jump ropes.” 

Best Cordless Jump Rope: Renpho Smart Jump Rope

RPM Training Session4 Speed Rope

3.9

• Length: 12’ 
• Cable material: Alloy steel 
• Cable thickness: Not listed
• Handle material: Aluminum

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I can admit that a cordless jump rope sounds a bit out of this world. Seriously, how do you jump rope without a cord? Well, with Bluetooth, of course. The Renpho Smart Jump Rope 2 is a weighted cordless rope that allows you to record and review your data on their handy-dandy app. However, a steel wire rope with PVC sheathing comes in the package, too, just in case you want the real jump rope experience. So, if you want the best of both worlds, this might be your best bet. 

The Renpho Smart Jump Rope is a good solution for those who want to jump rope outside without ruining their cords. Coated and bare cords can only endure so much contact with abrasive surfaces and, at some point, become practically useless. But with a cordless jump rope, you don’t have to worry about this. Instead, you just grab the silicone handles, attach the cordless balls, and select which fitness mode you’d like to experience. You can also use the app to set weekly goals, compete with others, track fat burning, and more.  

One handle features an LCD screen that shows the battery level, skipping rope data, and Bluetooth connection status. The black handles are 7.1 inches long, 0.8 inches thick and are made with ABS (Acrylonitrile Butadiene Styrene) and silica gel. These are a bit longer than other handles on this list, but the thickness seems similar. The ABS material is better suited to tolerate the outdoor environment, and the silica gel makes it skid-free and easy to clean. 

Although you don’t have to worry about adjusting the cord length or potentially tripping over a cord, there are other issues. For instance, the handles require two AAA batteries, and it appears that the battery life doesn’t last long. As a result, you may find yourself frequently replacing batteries, which could be resolved if this allowed USB charging. 

Based on the numerous positive reviews, consumers love this cordless jump rope. Several comments suggest that it’s fun, well-structured, and motivating. Users also say that jumping still feels natural and comfortable, which is good to know because it might appear awkward to some. Lastly, while most people don’t buy this for the 3-meter PVC rope, it is available and can be adjusted without cutting it. For only $29.99, this smart rope seems to pack a ton of value.  

Best Beaded Jump Rope: Elite SRS Beaded Jump Rope

Elite SRS Beaded Jump Rope

3.5

• Length: 10’ 
• Cable material: Shatterproof plastic beads
• Cable thickness: Not listed
• Handle material: Plastic polymer

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When I was a kid who jumped rope on the playground during recess, I used a beaded jump rope. It seemed indestructible and didn’t hurt when it smacked my legs. If you also have fond memories of using beaded jump ropes in your youth, why not go back to what you know? The Elite SRS Beaded Jump Rope is a version of the throwback rope we’re all familiar with, but it’s much better. 

One thing that makes this jump rope better than the ones from childhood is that it’s faster, so you can use it for CrossFit. Cheaper beaded ropes tend to be heavier, slower, and tangle more, which makes doing crossovers with them practically ineffective.

Despite the Elite SRS Beaded Jump Rope having one-inch shatterproof plastic beads throughout, the whole thing is still super lightweight. Upon arrival, the 10-foot-long cord only weighs three to 3.5 ounces. That’s just enough weight for you to feel the rhythm of the beads but not enough to feel like it’s creating resistance. However, some people don’t like that. One purchaser said, “I was hoping this rope would be heavier.” 

The Elite SRS Beaded Jump Rope is also adjustable. If you’re 6’4, the 10-foot rope length might work perfectly, but others will need to resize it to fit their needs. You can do this by loosening the washer on one end of the handle, removing beads, and cutting any excess cord. It’s meant to be relatively easy, but one person felt getting the rope back through the small handle holes was challenging. 

Many people complained that the rope was just too long, but they may not have been aware that they could adjust it. Elite SRS does provide a rope sizing guide on its website, where you can see how much you should cut based on your height and workout routine. How much rope you keep will depend on whether your goal is consistency, efficiency, or control. 

The five-inch plastic polymer handles come in black or white colors, are low-density, and provide a comfortable grip. However, if you go with the eight-inch handles, those have grip tape, which comes in handy when sweating. There’s nothing worse than getting the hang of your routine and then having the rope slip out of your hands.  

Overall, most people seem to like this rope, especially beginners. Individuals find skipping and learning new routines easier because the beads provide more feedback than other ropes. The $22.97 price tag might seem a little steep for what it is, but it’s a sturdy rope, comes with a one-year warranty, and you get free shipping (thanks, Amazon).

RELATED: Best Weighted Vests

Best Smart Jump Rope: Crossrope AMP Smart Jump Rope Handles

Crossrope AMP Smart Jump Rope Handles

3.5

• Length: Cable not included but is available separately in sizes XS to XL
• Cable material: N/A
• Cable thickness: N/A 
• Handle material: Not listed

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In a world where folks want smart cars and smart refrigerators, why not get smart jump rope handles, too? Similar to the previously mentioned smart rope, the Crossrope AMP Smart Jump Rope Handles are Bluetooth-enabled, too. These may be a convenient choice for those who want to do HIIT and endurance fitness training outdoors. It’s also appealing to individuals who like to use apps to track their stats and receive feedback. However, is it really worth $99? 

Out of all the jump ropes on this list, this is the first one without a rope. Instead, you get a pair of tech handles that let you see critical data, like your speed, power, and jumping feedback. The latter is one of a kind, as it shares your average jumps per minute (JPM), power output, max JPM, streaks, and more.

In addition, with the Crossover App, you can set personalized benchmarks and get access to over 2,000 personalized workouts. It is neat that you can see recommendations within the app regarding the targets you need to hit during each interval based on your current level of fitness and goals. 

While all of that sounds good and dandy, there’s one catch. You need a membership to utilize those data-tracking features and personalized workouts. Before buying this, you must determine how vital those metrics are to you. As one buyer mentioned, “There is no functionality of this as a counter unless you sign up for an ongoing monthly membership.” So, if you don’t plan on paying $11.99 per month or $99.99 per year to access those perks, buying the handles is probably not worth it. 

The handles are 1.06 inches thick and weigh 5.7 ounces each. Interestingly, one handle is heavier than the entire Elite SRS Beaded Jump Rope. They’re attached to precision steel bearings that are supposed to make jump roping smooth. Based on the mostly positive reviews and 4.9 average rating on their website, there may be some truth to that. However, these handles are only compatible with other Crossrope accessories, so you’d have to decide whether to go “ropeless” or attach one of their classic ropes. Whichever ones you choose, expect to pay between $29.95 and $59.95 per rope/ropeless attachment. 

Unlike the Renpho Smart Jump Rope, this one does have a rechargeable battery, so you don’t have to keep going out buying a new set. By using the micro USB cable, you can easily plug it in, let it fully charge, and get back to your workout. 

The AMP handles are truly smart, but you must be willing to shell out some cash to get all its benefits. This is definitely not a budget-friendly choice, as you’ll have to pay for handles, a rope, and an ongoing membership just for it to function. While it’s neat, it’s not a must-have unless you’re a personal trainer who wants to track your client’s jumps and progress. It’s also something to consider if you live in a small space and want to go the ropeless route. Besides that, you have to decide if it’s a smart choice for you. 

Best Budget Jump Rope: WODFitters Speed Jump Rope

WODFitters Speed Jump Rope

4.0

• Length: 10′
• Cable material: Nylon coated steel 
• Cable thickness: Not listed
• Handle material: Not listed

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If you’re budget-conscious and want something to get the job done, say hello to the WODFitters Speed Jump Rope. For around $14.97 on Amazon, you’ll get a classic speed rope specially made for CrossFit WODS and fast jumping. But given the price point, can you expect a quality rope? 

The steel cable on this jump rope is 10 feet long and coated with nylon. Although this is a budget-friendly jump rope, it’s still adjustable. There are hand screws available to change the length to what works for you, and it’s not cumbersome to do. This is very convenient in situations where more than one person will be using the rope.

Due to its length, you might need to trim it if you don’t want excess rope getting in the way. Unfortunately, though, there aren’t any instructions on how to do this, which was a complaint from some customers. Even Amanda, Editor at Breaking Muscle, says, “I tried cutting mine once with a wire cutter and couldn’t do it.” 

Another person said their jump rope developed kinks and no longer fully uncoils, so it’s now shorter than they’d like. To avoid this, they suggested leaving some excess cord when cutting just in case this happens to you, too. While Amanda mentioned that “the excess wire may get annoying,” she didn’t experience it tangling up, even when she didn’t lie it on the floor nicely. 

Despite those issues, it’s a very fast rope, likely because it is so thin. However, you’ll want to avoid hitting your legs, as Amanda says, “It hurts more than any other jump rope I’ve tried!” With this rope only weighing 0.2 ounces and using ball bearing technology, it has a high velocity, so you should be able to double-unders and even triple-unders with no problem. 

The black handles are approximately six inches long, relatively thin, and have no knurling. WODFitters states they’re ergonomically designed, and Amanda found them comfortable to hold. She compared them to the thick handles on the RX Smart Gear jump rope and said, “The WODFitters jump rope doesn’t fatigue my forearms and shoulders as much.”

While this isn’t the best jump rope in the world, it’s earned its place as the best budget jump rope currently on the market. On Amazon, it has 4.1 out of 5 stars and mostly positive comments, so it’s worth a try if you don’t want to spend a ton of money. It even comes with a carrying bag. But, like even some of the more costly ropes, this is another one you don’t want to use on concrete, as it won’t last as long. 

What Are the Benefits of Jumping Rope?

Like more traditional cardio exercises, such running and biking, a jump rope workout has many benefits. Here are a few major benefits associated with this activity. 

May Enhance Athletic Performance

It’s not uncommon to see professional athletes, such as boxers, runners, or even MMA fighters, jumping rope to improve their athletic abilities. 

A 2020 study evaluated if and how this form of training impacted the performance of endurance runners. Researchers found that the group who implemented jumping rope in their warm-ups improved their three-kilometer time-trial performance, power, jump ability, and arch stiffness. (1)

An older study that included female adolescent volleyball players found that weighted rope training improved coordination and eccentric endurance of the lower extremities. This is important to volleyball players, who use their legs to support the weight of their body against gravity during a jump-up. (2)

In 2015, a study showed that a 10-minute round of vigorous rope training may help improve cardiorespiratory fitness. This is because it results in high heart rates and energy expenditures. For athletes, boosting cardiorespiratory endurance could help with doing physical activities for longer. (3)

These are just three examples, but there are countless other studies out there that illustrate how jumping rope may better athleticism. 

RELATED: 10 Benefits of Cardio: Build Your Physique, Health, Performance, and More

May Improve Health and Physical Strength 

Jumping rope activates so many muscle groups, so it’s no surprise how beneficial it may be to the body.

In 2018, a study sought to understand the effect that 12 weeks of jump rope exercise may have on adolescent girls with prehypertension. Researchers discovered that such intervention could improve cardiovascular disease risk factors for that age group. (4)

Another 2018 study wanted to assess whether jump training could boost muscular power among adults 50 and older. They learned that this intervention was not only safe but also effective for this age group. (5)

In addition to the above examples, jumping rope is a great activity if you’re trying to lose weight and want a simple way to burn calories. If you’re 155 pounds, jumping rope fast for 30 minutes can burn 421 calories. You wouldn’t even burn that many calories running six miles per hour in that time. 

May Enhance Cognitive Abilities

In addition to its physical benefits, jumping rope may help with cognitive regulation. A 2021 study revealed that long-rope jumping may enhance cognitive performance because it’s rhythmic. Study participants had improved attention and lower anxiety. (6)

Adaptable, Affordable, and Space Saving

Whether you’re a kid, teen, or younger/older adult, jumping rope is a relatively easy physical activity to learn. Plus, buying a jump rope is inexpensive, especially compared to treadmills, ellipticals, or a set of dumbbells. A jump rope also takes up a lot less space than those aforementioned items!

What To Look For in a Jump Rope

If you’re looking for a new jump rope for yourself or your favorite CrossFitter friend, here are some factors you’ll want to consider. 

Sizing and Adjustment

The size of your rope and your ability to make adjustments are very important. Most ropes are around nine to 10 feet and can be cut and/or altered to fit your height requirement. It’s best to see if the company selling the jump rope has a rope sizing guide that you can refer to. They may suggest keeping your rope longer or shorter, depending on the activity you’ll be doing.   

When it comes to rope adjustments, pay close attention to what the company selling the product really means. Sometimes, “adjustment” means you have to cut it to size, which isn’t something that everyone is comfortable with. The cut-to-size approach doesn’t leave much room for error, particularly if you snip too much. 

Others may mean you’ll have to use clasps, screws, or knots to alter the length. The ones with clasps or screws are appealing because you can adjust it whenever you want. Unfortunately, constantly moving the clasps up and down could result in the rope fraying. Nonetheless, I personally recommend that beginners use adjustable clasps, as cutting is too permanent for someone new to rope training. As a newbie, you might want to experiment with different lengths to see what works for you. 

Rotation Mechanism

You probably noticed that each handle on this list was attached to a bearing system, and there’s a good reason for that. Bearing systems allow ropes to rotate in all directions, which is essential for speed ropes. You want your rope to spin as smooth as butter and not cause any restrictions. 

Bushing rotation systems, on the other hand, limit what you can do. They don’t allow the same degree of rotation and aren’t as fast. However, this could be helpful to individuals new to rope training who’d prefer something that moves a little slower and provides more rope feedback. 

Cable Material

When it comes to cable material, you need to ask yourself if you want coated cables or bare steel cables. If you want coated cables, you must determine what kind of coating you’re looking for. PVC coating is one of the most common and cost-effective choices. It’s also easier to cut but doesn’t hold up well in cold weather or on abrasive surfaces. The Rx Smart Gear Jump Ropes had Renpho Smart Jump Ropes have this type of coating. Nylon coating is another option that’s tougher and more durable. This material is what’s found on the TRX Speed Rope.  

If you go with a bare steel cable, like the Rogue Heavy Jump Rope, it’ll likely be incredibly efficient. But unfortunately, it’s going to hurt when you eventually whip yourself with it. 

Cable Width and Weight

If you’re doing speed training, finding a thin, lightweight cable is ideal. Thicker cables, on the other hand, are heavier and thus cause more resistance. They’re a better choice if you’re hoping to improve your strength.  

Handle Material and Comfort

While much attention is focused on the cable, the handles are just as important. Aluminum handles, like those found on the Rogue SR-2 Speed Rope, are super lightweight, so they don’t tire out your wrists and forearms. Tapered plastic and urethane ones are easier to grip, so they don’t slip out of your hands when you get sweaty. 

Comfort is a huge factor, too. For example, indentations, like those on the Rx Smart Gear Original, allow you to snugly grip the handle in various ways to perform different jumping movements. Knurling is another feature you might like for added comfort and grip. The RPM Training Session Speed Rope is an excellent example of a high-quality, knurled handle that athletes love. 

Final Thoughts

At this point, you’ve gotten hip to some of the best jump ropes available, so which ones will you go with? While there are numerous factors to consider, we hope this roundup makes finding one that meets your fitness goals easier. We’ve taken the time to identify the best jump ropes for boxing, double-unders, CrossFit, beginners, and more so you can make an informed decision. By educating our community, we can prevent hardworking folks like yourself from spending unnecessary money on jump ropes that don’t serve your needs.  

Best Jump Rope: Side-by-Side Comparison

Best Jump Rope Overall	Best Jump Rope for Beginners	Best Jump Rope for Boxing	Best Weighted Jump Rope	Best CrossFit Jump Rope	Best Jump Rope for Double-Unders	Best Speed Jump Rope	Best Cordless Jump Rope	Best Beaded Jump Rope	Best Smart Jump Rope	Best Budget Jump Rope
Rx Smart Gear Original	REP Speed Cable Jump Rope	TRX Speed Rope	Rogue Heavy Jump Rope	Rogue SR-2 Speed Rope	REP Fitness Competition Speed Rope	RPM Training Session4 Speed Rope	RENPHO Smart Jump Rope	Elite SRS Beaded Jump Rope	Crossrope AMP Smart Jump Rope Handles	WODFitters Speed Jump Rope
4.4	4.0	4.3	4.0	3.8	4.2	3.9	4.4	3.5	3.5	4.0
Description: Length: 7’10” to 9’4” Cable material: Aircraft-grade cable with PVC coating  Cable thickness: Not listed Handle material: Not listed	Description: Length: 9.8’ Cable material: Rubber-coated galvanized steel Cable thickness: 0.1 inch Handle material: Plastic	Description: Length: 10′ Cable material: Vinyl-sheathed metal cable with nylon coating  Cable thickness: Not listed Handle material: Plastic and urethane	Description: Length: 9′ and 10’ options  Cable material: Not listed Cable thickness: Eight millimeters  Handle material: TPE polymer handles	Description: Length: 120” Cable material: Not listed Cable thickness: 3/32″ Handle material: Aircraft-grade aluminum	Description: Length: 118.1″ Cable material: Rubber-coated galvanized steel Cable thickness: 0.1″ Handle material: Not listed	Description: Length: 12’  Cable material: Alloy steel  Cable thickness: Not listed Handle material: Aluminum	Description: Length: Three meters Cable material: TPU and steel wire Cable thickness: 0.8 inches Handle material: ABS and silica gel	Description: Length: 10’  Cable material: Shatterproof plastic beads Cable thickness: Not listed Handle material: Plastic polymer	Description: Length: Cable not included but is available separately in sizes XS to XL Cable material: N/A Cable thickness: N/A  Handle material: Not listed	Description: Length: 10′ Cable material: Nylon coated steel  Cable thickness: Not listed Handle material: Not listed
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Best Jump Rope
Overall

Rx Smart Gear Original

4.4

Description:

• Length: 7’10” to 9’4”
• Cable material: Aircraft-grade cable with PVC coating 
• Cable thickness: Not listed
• Handle material: Not listed

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Best Jump Rope for Beginners

REP Speed Cable Jump Rope

4.0

Description:

• Length: 9.8’
• Cable material: Rubber-coated galvanized steel
• Cable thickness: 0.1 inch
• Handle material: Plastic

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Best Jump Rope for Boxing

TRX Speed Rope

4.3

Description:

• Length: 10′
• Cable material: Vinyl-sheathed metal cable with nylon coating 
• Cable thickness: Not listed
• Handle material: Plastic and urethane

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Best Weighted Jump Rope

Rogue Heavy Jump Rope

4.0

Description:

• Length: 9′ and 10’ options 
• Cable material: Not listed
• Cable thickness: Eight millimeters 
• Handle material: TPE polymer handles

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Best CrossFit
Jump Rope

Rogue SR-2 Speed Rope

3.8

Description:

• Length: 120”
• Cable material: Not listed
• Cable thickness: 3/32″
• Handle material: Aircraft-grade aluminum

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Best Jump Rope for Double-Unders

REP Fitness Competition Speed Rope

4.2

Description:

• Length: 118.1″
• Cable material: Rubber-coated galvanized steel
• Cable thickness: 0.1″
• Handle material: Not listed

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Best Speed
Jump Rope

RPM Training Session4 Speed Rope

3.9

Description:

• Length: 12’ 
• Cable material: Alloy steel 
• Cable thickness: Not listed
• Handle material: Aluminum

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Best Cordless Jump Rope

RENPHO Smart Jump Rope

4.4

Description:

• Length: Three meters
• Cable material: TPU and steel wire
• Cable thickness: 0.8 inches
• Handle material: ABS and silica gel

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Best Beaded
Jump Rope

Elite SRS Beaded Jump Rope

3.5

Description:

• Length: 10’ 
• Cable material: Shatterproof plastic beads
• Cable thickness: Not listed
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Best Smart
Jump Rope

Crossrope AMP Smart Jump Rope Handles

3.5

Description:

• Length: Cable not included but is available separately in sizes XS to XL
• Cable material: N/A
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Best Budget
Jump Rope

WODFitters Speed Jump Rope

4.0

Description:

• Length: 10′
• Cable material: Nylon coated steel 
• Cable thickness: Not listed
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FAQs

Research

1. García-Pinillos, F., Lago-Fuentes, C., Latorre-Román, P. A., Pantoja-Vallejo, A., & Ramirez-Campillo, R. (2020). Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness. International journal of sports physiology and performance, 1–7. Advance online publication. https://doi.org/10.1123/ijspp.2019-0529
2. Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players. The Journal of sports medicine and physical fitness, 51(2), 211–219.
3. Fountaine, C. J., & Schmidt, B. J. (2015). Metabolic cost of rope training. Journal of strength and conditioning research, 29(4), 889–893. https://doi.org/10.1519/JSC.0b013e3182a35da8
4. Sung, KD., Pekas, E.J., Scott, S.D. et al. The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension. Eur J Appl Physiol 119, 577–585 (2019). https://doi.org/10.1007/s00421-018-4051-4
5. Moran, J., Ramirez-Campillo, R., & Granacher, U. (2018). Effects of Jumping Exercise on Muscular Power in Older Adults: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 48(12), 2843–2857. https://doi.org/10.1007/s40279-018-1002-5
6. Yamashita, M., & Yamamoto, T. (2021). Impact of Long-Rope Jumping on Monoamine and Attention in Young Adults. Brain sciences, 11(10), 1347. https://doi.org/10.3390/brainsci11101347

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The back squat, universally hailed the king of leg exercises, holds a timeless place in the realm of strength training. It’s a basic barbell movement that challenges not only your physical strength, but mental strength as well.

The reason it is such a tough exercise to conquer has to do with not just muscular power, but muscular coordination, as well. (1) When you perform the classic barbell squat, you’re recruiting multiple muscle groups at the same time, from head to toe, while coordinating your effort amongst the physical and technical demands of the exercise.

While many exercises can have their place in a leg workout, if you’re seeking to enhance the muscular density and strength of your lower body, the back squat is the undisputed champion. It puts your muscles to the test, as it demands a level of metabolic dedication that’ll trigger a spike in growth hormone that plays a role in stimulating hypertrophy. (2)

Take a closer look and focus on the mechanics of the squat, the muscles recruited, and some simple and effective variations that can help you get the most out of the time-tested back squat.

What Muscles Do Squats Work?

• Squat Technique
• Muscle Recruitment
• How to Emphasize Specific Muscles
• Squat Variations

How to Do the Squat— A Technique Guide

The barbell back squat can appear deceptively simple at first — put the bar on your back, squat down, and stand up. However, there are many details to this lift that can often be overlooked, such as specific bar placement, hand and foot position, and the posture of your head and neck.

Here’s a step-by-step guide to performing the squat, along with some tips to become a better squatter. Safety is crucial. Make sure to apply all of these steps for every individual repetition to not only get stronger, but to train smarter, too. 

Step One — Set the Barbell Height

Set the barbell at shoulder-height in a squat rack. When you grip the bar, position your arms parallel to the ground, ensuring a comfortable grip width that suits your shoulder mobility. Starting with a shoulder-width grip is recommended, but adjust to your individual balance of mobility and stability.

Coach’s Tip: If you encounter difficulties with your shoulder mobility, perform a thorough upper-body warm-up before starting your leg workout to improve your shoulder and chest mobility.

Step Two — Position the Bar and Create a Shelf

Choose between using either a high bar or low bar placement. What deciphers between a high bar or low bar position is whether the barbell is above your rear deltoids, or on top of (or below) your rear deltoids.

A high-bar squat tends to emphasize the knee joint which would recruit more quadricep dominance than a low-bar squat, which would place the weight closer to the hip joint to recruit the glute muscles. Select the bar placement that aligns with your training goals.

“Building a shelf” helps to create a space for the barbell to sit comfortably on the upper back to squat. To build a shelf, retract your scapulae (shoulder blades) and tighten your upper back to create a stable shelf for the bar to rest on.

Ensure your elbows are positioned underneath the bar, further securing it and promoting better posture. If your elbows aren’t under the bar or near perpendicular to the floor, your upper back might lose tightness and cause your spine to bend forward. 

Coach’s Tip: To help keep your elbows underneath the bar, explore your grip width on the bar. The wider the grip, the more mobility your shoulder will have to support this aspect of your squatting performance.

Step Three — Unrack the Weight and Set Your Stance

Lift the barbell off the J-hooks and take two steps back. If you’ve set your barbell height correctly, it should be relatively easy to unrack the weight. When stepping back, keep the initial step small, as the second step is primarily used to adjust your stance. Avoid stepping too far back, as this will make it more challenging to re-rack the weight later.

Your stance significantly influences muscle engagement. For a more quadriceps-focused squat, opt for a closer stance with your toes forward or slightly outward. Athletes should keep their feet forward to mimic the stance of their specific sport. (3)

If you are looking for maximum squat strength, angle your toes slightly outward to make sure your knees stay outward in a more advantageous position. If you want to engage your hips more, stand wider and turn your toes outward — a technique often used by powerlifters and strongman competitors. 

Coach’s Tip: The strongest and relatively biggest muscles of the body are your glutes. If you want to maximize strength, you want to use a more “glute-dominant” variation of the squat. Make sure your feet are a little wider than a normal stance, with your toes outward. Consider using a low-bar position, as well.

Step Four — Head Position

To maintain a flat and rigid spine throughout the squat, make sure you position your head slightly down at roughly a 45-degree angle. This head placement helps flatten the cervical spine — the vertebrae of your neck — which helps influence the rest of your spine to remain stable during the lift.

Coach’s Tip: If you struggle to have good posture, start off with your head slightly facing down, but, as you perform the squat, keep your head slightly forward until you hit your sticking point moving upward. Once you hit that sticking point, tilt your head up and forward to help influence your spine to “get taller.” This should put you in a better position and improve your squat. 

Step Five — Time to Squat

After the detailed process of setting up in a good position, it’s time to perform the squat itself.

• Initial Phase: Before beginning the descent, brace your core by taking a deep breath through your belly, increasing pressure within your abdominal cavity. This technique enhances lower back rigidity and overall posture. Consider using a lifting belt for added support. To keep the brace in your core, breathe through your nose, and do not allow your shoulders to rise during your initial breath. 

• Descending Phase: As you lower into the squat, ensure your hips move downward and slightly back to distribute the weight evenly across your mid-foot. The goal is to maintain proper alignment between your knee and hip joints. Aim to reach a comfortable depth, with your thighs near parallel to the ground or slightly lower.

• Ascending Phase: During the ascent, pay attention to potential “sticking points” as the load gets heavier. When your strength gets challenged, technique becomes crucial. The better your technique is from start to finish, the more likely you can battle through that sticking point to complete the lift. Return upright to a full lockout.

By following each of these steps and maintaining proper form throughout the movement, you’ll maximize head-to-toe muscle engagement and reduce the chances of common mistakes, ensuring a successful and effective squat.

Muscle Recruitment During Squats

Time to dig deep into the anatomy of the barbell back squat, exploring the primary muscles and secondary muscles required to perform the movement.

The barbell back squat recruits a combination of primary and secondary muscles, with the quadriceps and glutes taking the lead in knee and hip extension, respectively. Proper engagement of these muscle groups, and the support of secondary muscles, is crucial for executing a safe and effective squat.

Primary Muscles

A primary muscle is the main targeted muscle used during an intended movement. The muscles tend to be the larger muscles of the anatomy, especially during a compound movement which involves moving at multiple joints — in the squat, you’re moving at the hips, knees, and ankles. The primary muscles of the squat are the quadriceps and the glute maximus.

Quadriceps 

• The quadriceps are a group of four muscles located at the front of the upper leg. 
• The primary function of the quadriceps is knee extension, which is crucial during the ascending phase of the squat. They play a pivotal role in straightening the knee joint as you lift the weight.
• The quadriceps are heavily engaged when an athlete relies on their knee joint to move the weight. The knee joint might be prioritized during a high-bar squat, a squat to full (below parallel) depth, or when the athlete’s knees begin to break far in front of their toes. 

Glutes 

• The gluteus maximus, the largest of the gluteal muscles, forms the bulk of the hip joint. 
• The glutes are responsible for hip extension, which is crucial for rising from a squat position. They provide the power needed to straighten the hips.
• The gluteus maximus is heavily engaged when an athlete starts to rely more on their hip joint to drive the weight up. The hip joint might be prioritized when an athlete performs a low-bar squat, box squat, or when the athlete has “vertical shins,” which means they are putting more weight on their heels than their toes. 

Secondary Muscles

A secondary muscle tends to be a relatively smaller muscle group that aids the primary muscle(s) with executing an exercise. The secondary muscles that provide support and stabilization during the squat are the hamstrings, calves, lower back, and core muscles.

Hamstrings

• The hamstrings are located at the back of your upper leg, running from your hips to you knees.
• While primarily responsible for knee flexion (like leg curls), the hamstrings assist in hip extension (straightening your upper leg in line with your torso). Your hamstrings help control the descending phase of the squat, acting as stabilizers.

Calves

• The calves are comprised of the gastrocnemius and soleus muscles, and are located behind your lower leg.
• The primary function of the calf muscles is the extension of the ankle joint — “pointing” your foot down. While not directly involved in the squat, they help stabilize the ankle joint, especially when pushing through the mid-foot. If you want to have a great squat, you want to keep your feet flat during each rep, meaning you need great ankle mobility, which relies on flexible calf muscles. 

Erector Spinae (Lower Back)

• The erector spinae muscles run along your spine’s length, supporting and stabilizing your lower back, especially. 
• The erector spinae muscles are responsible for spinal extension, helping to maintain an upright torso position during the squat.

Core

• Your core includes muscles such as the rectus abdominis, obliques, and transverse abdominis.
• Core muscles provide stability to the torso, helping maintain proper posture and preventing excessive spinal flexion or extension. They work in conjunction with the erectors, as well.

How to Emphasize Key Muscles

As mentioned earlier, the primary muscles used to squat are the quadriceps and the glutes. However, to emphasize one muscle group over the other depends on adjusting your setup and movement, including foot placement, stance, depth, and barbell placement. (4)

Maximizing Quadriceps Recruitment

For those seeking to grow and strengthen their quadriceps, start by positioning your feet closer together, either at shoulder-width or slightly narrower. This narrower stance magnifies the involvement of your quadriceps during the squat, intensifying their engagement.

To further emphasize quadriceps recruitment, favor a high-bar placement with the barbell on your upper back. Placing the bar higher on your back shifts your center of gravity forward, ensuring that your quadriceps take the brunt of the load.

This strategic bar placement is a key element in effectively targeting and strengthening the quadriceps, especially for those in a hypertrophic (muscle-building) phase of training. 

Another trick toward quad-dominance is going below a parallel depth. This increased depth tends to cause the shins to lean forward, putting the ankle within a great range of motion (also known as “dorsiflexion”) which will put more strain on the knee joint. This causes the quadriceps to be more activated.

Maximizing Glute Recruitment

If your objective centers on maximizing glute engagement, widen your stance beyond a shoulder-width position and point your toes out. This can influence your shins to stay upright, redirecting the focus to your glutes and intensifying their involvement.

You should also use a low-bar position to shift the weight distribution at your hip joints. This helps you get a better hip hinge, which accentuates glute recruitment. Placing the bar lower on your back ensures that the glutes play a more dominant role in the squat.

For those who struggle with feeling glute recruitment, try including a “pause” in the bottom position, or even use a box squat variation, as the box enforces the cue to push your hips backward instead of down. That’s a key point— if your hips move further back, your glutes can be more engaged.

Squatting straight down pushes your upper thighs forward as you descend, causing your knees to be more recruited, which would cause a more quadriceps-dominant action.

Squat Variations

There are a few other squat variations that can be used to further emphasize recruitment of either your quadriceps or glutes. By making changes to the bar position or, in some cases, avoiding the standard barbell completely, you can force your body to recruit different muscles while performing the same fundamental squatting movement.

Front Squat

In this variation, the barbell is positioned on the front of your shoulders rather than across your upper back. To achieve this unique position, you can either cross your arms over each other to hold the barbell or use an Olympic weightlifting-style “rack” position that puts your arms parallel to each other with your arms bent and the bar near your fingertips.

The defining feature of the front squat is its demand for a more upright torso posture. This is what would make the movement more quadriceps-dominant than glute-dominant, similar to a high-bar squat. 

The front squat promotes improved posture and spinal alignment. It strengthens your upper back while reducing the risk of forward-leaning tendencies often associated with the classic barbell back squat.

SSB Squat

The SSB (safety squat bar) is a specialized barbell that has pads and forward-pointing handles that hold the weight on top of your shoulders and upper back. The weight distribution creates a forward-leaning upper body angle compared to a standard barbell , which significantly impacts the mechanics of the squat. This makes it a more quadriceps-dominant variation.

The SSB squat is an ideal choice for individuals who may have mobility limitations in certain areas like the shoulders. Additionally, the SSB squat places a substantial focus, not only on the quadriceps, but also the upper back and the posterior chain. It delivers a great challenge to not just quadriceps strength, but postural strength as well. 

In terms of muscle engagement, the primary target during the SSB squat is your quadriceps. However, the angled handles also bring your upper back and posterior chain into play. This shift in muscle emphasis sets it apart from the classic barbell back squat, which primarily targets the quadriceps but doesn’t engage the upper back and posterior chain to the same extent.

Belt Squat

The belt squat is unlike the front squat or SSB squat. Instead of placing a barbell on your upper body, you wear a belt around your waist attached either to a specially designed platform or to a barbell on the ground set in a landmine unit. The belt distributes weight across your hips, which makes it a glute-dominant variation of the barbell squat.

The belt squat offers an effective means of challenging the lower body without placing weight on your torso and spine, making it particularly suitable for individuals dealing with back issues.

Additionally, the belt squat targets your legs with little to no upper body involvement. This would be a great exercise for those with specific limitations, including poor shoulder mobility, spinal compression issues, or an inability to hold a barbell with one or both arms.

Time to Squat

The barbell back squat is a top exercise that engages multiple muscle groups and delivers massive benefits, from increasing strength and power to building more muscular legs. Overall muscle recruitment during squats is a crucial variable that can be manipulated by your stance, movement, and bar position. No matter how you do it, the squat is an iconic lift that can improve anyone’s success in building size, strength, and athleticism. 

References

1. Myer, G. D., Kushner, A. M., Brent, J. L., Schoenfeld, B. J., Hugentobler, J., Lloyd, R. S., Vermeil, A., Chu, D. A., Harbin, J., & McGill, S. M. (2014). The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and conditioning journal, 36(6), 4–27. https://doi.org/10.1519/SSC.0000000000000103
2. Wilk, M., Petr, M., Krzysztofik, M., Zajac, A., & Stastny, P. (2018). Endocrine response to high intensity barbell squats performed with constant movement tempo and variable training volume. Neuro endocrinology letters, 39(4), 342–348.
3. Ribeiro, Alex & Santos, Erick & Nunes, João Pedro & Amarante do Nascimento, Matheus & Graça, Ágatha & Bezerra, Ewertton & Mayhew, Jerry. (2022). A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy. Strength and Conditioning Journal. Publish Ahead of Print. 10.1519/SSC.0000000000000709.
4. Larsen, S., Kristiansen, E., Helms, E., & van den Tillaar, R. (2021). Effects of Stance Width and Barbell Placement on Kinematics, Kinetics, and Myoelectric Activity in Back Squats. Frontiers in sports and active living, 3, 719013. https://doi.org/10.3389/fspor.2021.719013

Featured Image: MilanMarkovic78 / Shutterstock

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Squaring off against a stacked lineup of strongman competitors that included Mitchell Hooper, current World’s Strongest man and winner of the 2022 Giants Live World Tour, Tom “The Albatross” Stoltman cemented his case as the best of the bunch by winning the 2023 Giants Live World Tour Finals.

Showcasing his range of skills across five grueling events, the two-time World’s Strongest Man captured the coveted title on Oct. 21, 2023, in front of a gregarious Glasgow crowd that proudly cheered on both Tom and his older brother, Luke Stoltman, who were born and raised roughly 200 miles north in Invergordon, Scotland. Although New Zealand’s Mathew Ragg came agonizingly close to besting the younger Stoltman brother, Ragg ultimately finished three points behind the champion for a hard-fought second-place finish.

Here are the final standings from the 2023 Giants Live World Tour Finals:

2023 Giants Live World Tour Finals Standings

1. Tom Stoltman (UK) — 54.5 points
2. Mathew Ragg (New Zealand) — 51.5 points
3. Mitchell Hooper (Canada) — 46 points
4. Pavlo Kordiyaka (Ukraine) — 42.5 points
5. Luke Stoltman (UK) — 40.5 points
6. Gavin Bilton (UK) — 34 points
7. Ondřej Fojtů (Czech Republic) — 27.5 points
8. Tyler Cotton (USA) — 22 points
9. Pa O’Dwyer (Ireland) — 22 points
10. Eddie Williams (Australia) — 21 points
11. Conor Curran (UK) — 16.5 points
12. Evans Aryee (Ghana) — 6 points (Withdrew after second event)

Event Breakdown

Tom Stoltman undoubtedly stole the show with a dominant all-around outing that saw him secure victories in three of the five events. However, he certainly wasn’t the only strongman who shined.

Here’s a detailed event-by-event breakdown of the 2023 Giants Live World Tour Finals.

Event One: Max Log Lift

The competition kicked off with a classic strongman event that tested the athletes’ upper-body strength and power. To little surprise, Tom Stoltman took home top honors in the Max Log Lift, becoming the only man to successfully overhead press a 463-pound (210-kilogram) log. Meanwhile, Mitchell Hooper, Pavlo Kordiyaka, Luke Stoltman, and Tyler Cotton each earned 9.5 points by locking out 440.9 pounds (200 kilograms).

Although he did not participate in the overall competition, Cheick “Iron Biby” Sanou delivered the most impressive rep of them all by pressing 507.1 pounds (230 kilograms) to set the Log Lift World Record. Sanou also held the previous record, 504.8 pounds (229 kilograms), which he set at the 2021 edition of the contest.

1. Tom Stoltman — 463 pounds (210 kilograms)
2. Mitchell Hooper — 440.9 pounds (200 kilograms)
3. Pavlo Kordiyaka — 440.9 pounds (200 kilograms)
4. Luke Stoltman — 440.9 pounds (200 kilograms)
5. Tyler Cotton — 440.9 pounds (200 kilograms)
6. Mathew Ragg — 410.1 pounds (186 kilograms)
7. Ondřej Fojtů — 410.1 pounds (186 kilograms)
8. Gavin Bilton — 374.8 pounds (170 kilograms)
9. Eddie Williams — 374.8 pounds (170 kilograms)
10. Evans Aryee — 374.8 pounds (170 kilograms)
11. Pa O’Dwyer — No Lift
12. Conor Curran — No Lift

Event Two: Sandbag Steeplechase

A staple in Giants Live competitions, the second event required the athletes to pick up, carry, and throw two 330.7-pound (150-kilogram) sandbags over a waist-high pole. As if that wasn’t challenging enough, they then had to go around to the other side of the pole, lift the sandbags again, and load them onto a platform.

Proving he had the right combination of brute strength and fleet feet, Tom Stoltman took home his second straight victory by completing the course in just under 30 seconds. He narrowly edged out 2023 Europe’s Strongest Man Pavlo Kordiyaka, who finished in second place by just over half a second.

1. Tom Stoltman — 29.92 seconds
2. Pavlo Kordiyaka — 30.48 seconds
3. Mathew Ragg — 31.41 seconds
4. Luke Stoltman — 33.62 seconds
5. Ondřej Fojtů — 34.44 seconds
6. Mitchell Hooper — 34.63 seconds
7. Conor Curran — 35.30 seconds
8. Gavin Bilton — 36.81 seconds
9. Pa O’Dwyer — 36.84 seconds
10. Tyler Cotton — 37.76 seconds
11. Evans Aryee — 38.22 seconds
12. Eddie Williams — 42.16 seconds

Event Three: Axle Deadlift

The third event revolved around the good ol’ deadlift. Only in this case, the weight was loaded onto an axle — a thicker, stiffer, and more difficult implement to utilize compared to a standard barbell. Competitors had to perform as many repetitions as possible with 771.6 pounds (350 kilograms), and for the first time on the day, Tom Stoltman didn’t finish ahead of the pack.

Six-time New Zealand’s Strongest Man Mathew Ragg starred in this deadlift challenge, pulling off eight reps and securing the maximum amount of points. Overall, only four of the 12 competitors completed at least five reps.

1. Mathew Ragg — Eight reps
2. Tom Stoltman — Seven reps
3. Mitchell Hooper — Seven reps
4. Gavin Bilton — Five reps
5. Pavlo Kordiyaka — Four reps
6. Luke Stoltman — Four reps
7. Ondřej Fojtů — Four reps
8. Pa O’Dwyer — Four reps
9. Eddie Williams — Four reps
10. Tyler Cotton — Three reps
11. Conor Curran — Three reps
12. Evans Aryee — Withdrew

Event Four: Conan’s Wheel

The penultimate event proved to be the most challenging for the eventual champion. Conan’s Wheel required the strongmen to pick up a metal beam fixed to a center point and spin it around as far as possible without letting it hit the floor. After finishing in first in two of the first three events, Tom Stoltman slipped to fifth.

On the other hand, Mathew Ragg continued to build momentum from the Axle Deadlift, completing almost two and a half revolutions (845 degrees) before bowing out. The New Zealand native needed every step to secure a narrow victory, as Mitchell Hooper came within four degrees of a first-place tie, settling for second with 841 degrees. Pavlo Kordiyaka (820 degrees) and Ireland’s Pa O’Dwyer (756 degrees) were the only other competitors who surpassed two full revolutions.

1. Mathew Ragg — 845 degrees
2. Mitchell Hooper — 841 degrees
3. Pavlo Kordiyaka — 820 degrees
4. Pa O’Dwyer — 756 degrees
5. Tom Stoltman — 618 degrees
6. Gavin Bilton — 608 degrees
7. Luke Stoltman — 562 degrees
8. Ondřej Fojtů — 553 degrees
9. Conor Curran — 506 degrees
10. Eddie Williams — 471 degrees
11. Tyler Cotton — 425 degrees

Event Five: Castle Stones

The final event featured five gargantuan stones ranging from 264.6 pounds (120 kilograms) to 440.9 pounds (200 kilograms). In a test of both strength and coordination, the athletes had to pick each one up and load it onto a platform in the fastest time possible. Four of the five strongmen completed the circuit, but Tom Stoltman shockingly needed less than 20 seconds to secure his spot atop the podium.

While Mathew Ragg did well to load all five Atlas stones in 28.81 seconds, he finished nearly 10 seconds behind. Luke Stoltman and Gavin Bilton also succeeded in getting that 440.9-pound stone onto the platform. However, the former took nearly double the time as his brother to accomplish that feat.

1. Tom Stoltman — Five in 19.23 seconds
2. Mathew Ragg — Five in 28.81 seconds
3. Luke Stoltman — Five in 37.56 seconds
4. Gavin Bilton — Five in 41.64 seconds
5. Mitchell Hooper — Four in 19.32 seconds
6. Eddie Williams — Four in 23.71 seconds
7. Pavlo Kordiyaka — Four in 25.94 seconds
8. Tyler Cotton — Four in 29.13 seconds
9. Pa O’Dwyer — Four in 50.11 seconds
10. Ondřej Fojtů — Three in 42.16 seconds

By winning three of the five events — including one in exceedingly dominant fashion — Tom Stoltman left no doubt about who deserved to stand atop the podium at the 2023 Giants Live World Tour Finals. Still, it’s safe to say that Mathew Ragg raised some eyebrows by pushing the champion to the brink in what essentially amounted to a two-man race for the title. With the 2023 Rogue Strongman Invitational right around the corner on Oct. 27-28, let’s see if Stoltman keeps the train rolling.

Featured Image: @giantslivestrongman / Instagram

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About a year and a half ago, I decided to upgrade my cheap squat stand to a sturdier and more versatile squat rack. After weeks of research trying to find the best squat rack, I finally found one that met all of my requirements: the Titan Fitness X-3 Series Power Rack.

I frequently alternate between different training styles, including traditional strength training and CrossFit. As such, I knew I needed something that could accommodate various exercises. Among other things, I also wanted my new squat rack to be reasonably priced, stable without having to be bolted to the floor, and able to survive in a non-temperature-controlled garage.

I’m happy to say that this power rack has handled everything I’ve thrown at it. In this Titan X-3 Power Rack review, I’ll discuss the construction quality, durability, compatible attachments, and other features of this high-quality yet reasonably-priced power rack.

Key Takeaways

• Starting at just under $700, the Titan X-3 Power Rack is available in an 82-inch or 91-inch height. You can also choose between a flat-foot or a bolt-down design.
• This power rack consists of 11-gauge, 3×3 steel uprights and boasts an impressive 1,650-pound rackable weight capacity.
• Titan offers a one-year warranty on the X-3 (and all of their products) for defects in materials or craftsmanship.

Titan Fitness X-3 Power Rack

4.0

• Dimensions: Footprint of 50″ x 48″; 82″ or 91″ height; 30″ inside depth
• Materials: 3×3, 11-gauge steel
• Weight capacity: 1,650 pounds
• Hole spacing: Westside

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Titan X-3 Power Rack Pros

• The Titan X-3 flat-foot power rack doesn’t have to be bolted to the floor and is still plenty stable. Note, though, that a bolt-down option is available if you want extra peace of mind.
• The X-3 is cheaper than similar power racks on the market, such as Rogue Fitness’s R-3 Power Rack.

Titan X-3 Power Rack Cons

• There are no laser-cut numbers on the uprights. Aligning the J-hooks on each side can be annoying.
• The powder-coat finish isn’t the best for grip when hanging from the pull-up bar. You’ll want to make sure you have chalk or gymnastics grips close by for when your hands start to sweat.

Titan X-3 Power Rack Specs

Titan X-3 Power Rack Rating

The Breaking Muscle staff includes powerlifters, powerlifting coaches, certified personal trainers, and strength and conditioning coaches. It’s no surprise that we have decades of experience with power racks. We also have a testing facility in Springfield, MO, where we put dozens of squat racks and power racks through the ringer. After testing them for several weeks (and months, in some cases), we rank them on a scale of one to five in various categories. Here’s how the Titan X-3 power rack stacked up.

Titan X-3 Power Rack Overview

The Titan Fitness X-3 Power Rack is a commercial-quality rack made with 11-gauge, 3×3 steel tubing. While it’s not cheap, it can still be a budget-friendly option for lifters who want a reliable, durable power rack without spending thousands of dollars. It’s rated at a 1,650-pound capacity and features a powder-coat finish to help reduce corrosion and rust.

Two height options are available — 82 or 91 inches — and you can also choose a flat-foot or bolt-down design. Either way, the rack will remain stable and won’t wobble, even if you perform kipping movements.

Who Should Buy the Titan X-3 Power Rack

• Individuals who train alone will likely feel safer squatting and bench pressing in a power rack like the X-3. This is especially true if you buy pin pipe safeties or safety straps.
• We think home gym owners with low ceilings will appreciate that the X-3 is available in an 82-inch height. It should fit in most basements, as building codes in most areas require basement ceilings to be at least seven feet (84 inches) high.
• Due to its excellent stability, this power rack should work well for CrossFitters or functional fitness athletes who do a lot of kipping movements.

Who Should Not Buy the Titan X-3 Power Rack

• Buyers who prefer American-made products will want to look elsewhere. The X-3 Series Power Rack is made in China.
• Those who don’t have large gym spaces may want to consider a more space-efficient option, like a foldable or wall-mounted squat rack.
• Individuals who move frequently should look at a more portable option like independent squat stands.

Titan X-3 Power Rack In-Depth Review

Having owned the Titan X-3 Series Power Rack for about 18 months, I’ve become vastly familiar with every aspect of it. I’ve used it for powerlifting-style training, general strength training, and CrossFit Workouts of the Day (WODs). The review below reflects my honest assessment of how it ranks in multiple categories, including delivery, the assembly process, its functionality, and its overall value.

Delivery and Assembly

It’s hard for me to give anything higher than 2 out of 5 stars for the delivery and assembly process. The rack arrived in multiple boxes, which is to be expected of something that has multiple heavy pieces. I didn’t appreciate that most of the boxes were damaged, however. Fortunately, the base, uprights, and pull-up bars were still in good shape. Still, the poor packaging meant that I couldn’t give the rack high marks for delivery.

Another reason I scored the Titan X-3 lower in this category is that the assembly process was long and challenging. This is also something I expected, given that the rack weighs nearly 300 pounds. But you need to set aside at least a couple of hours to put this unit together. I also recommend getting another person to help you. The uprights can be cumbersome to manage by yourself, and it’s helpful to have assistance when installing the pull-up bars. It took my husband and me close to three hours to fully assemble the rack.

Titan provides all the bolts, screws, and washers you need for assembly, but you need to have a socket wrench. Also, the instructions can be confusing if you’re not handy. That said, as long as you have a basic idea of what a power rack should look like (which you probably do if you’re considering buying one), you should be able to follow along pretty easily.

Materials and Construction

The Titan X-3 is made with 3×3, 11-gauge steel, which is typical of what you’d find in commercial-grade gym equipment. The welding looks sloppy in spots, but in my opinion, it’s not something to be concerned about. Unless you run a personal training business out of your home and/or want your equipment to look absolutely perfect, having some rough welds isn’t a big deal.

However, I would have liked to see laser-cut numbers on the uprights. My old squat stand didn’t have them, and the rigs at the CrossFit box I used to belong to didn’t, either. It was annoying to have to manually count the holes to get the J-hooks aligned. Not having numbered uprights can also be frustrating if you use other attachments that you move around frequently, like safety straps.

However, I discovered a workaround for this on the home gym sub-Reddit: using painter’s tape to mark the holes where you want your J-cups for different lifts. I taped the uprights on my rack to indicate where I need my J-hooks for squats and bench presses. I also have tape by the holes where I put my safety straps for squats, bench presses, and rack pulls. The tape stays in place even after moving the J-hooks around. On the rare occasion when it does come off, it doesn’t leave a sticky residue behind.

Even though I’ve had success with this Band-Aid solution, I removed some points for the construction and only scored it 4 out of 5 stars. Other power racks at a similar price point, like the REP Fitness PR-4000, have etched numbers on their uprights.

Weight Capacity

The weight capacity of the Titan X-3 Power Rack is 1,650 pounds. Nobody will ever be able to lift anywhere near that, but the high rackable weight is nice to see in a squat rack that costs less than $800. It’s the highest weight capacity I’ve seen in power racks designed for home gyms; some have 1,500-pound weight capacities, but most have 1,200-pound weight capacities. I gave the X-3 5 out of 5 stars for that reason.

Footprint

There’s no denying it — Titan X-3 is a large piece of equipment. It has a footprint of 50 inches by 48 inches, so it’s not ideal for super tight gym spaces. I knocked a few points off and only scored it 3 out of 5 stars since you need a lot of space to accommodate it. In addition to the rack itself, you must also ensure that you have at least a foot of space on each side to load and unload weight plates from your barbell. And if you want to do kipping pull-ups and toes-to-bar, you’ll need plenty of space in front of the rack so you have room to swing your legs.

However, I do like that you can choose between two different heights: 82 inches and 91 inches. The ceiling in my garage is about 94 inches high, so I opted for the rack with a 91-inch height. I’m 5’8 and have long arms and legs, and this height allows me to hang from the pull-up bar with my feet just barely touching the ground. The 82-inch option would be suitable for shorter individuals and/or basement gyms with lower ceilings.

The inside depth is 30 inches. It offers plenty of room for me to walk out my back squat and doesn’t leave me feeling claustrophobic.

Hole Spacing

The Titan X-3 utilizes Westside hole spacing. The distance between the holes in the bench and the clean pull area is one inch; it’s two inches above and below that. Westside hole spacing is common in the better-quality power racks on the market, like the Rogue RML-390F Flat Foot Monster Lite Rack and the Bells of Steel Hydra 3×3 Half Rack.

The Westside hole spacing is a major reason why I rated the power rack 5 out of 5 stars in this category. The squat stand I had previously had one-inch hole spacing throughout. Whenever I was bench pressing, I felt like the rack height was just slightly off. With the Westside hole spacing on the Titan X-3, I’m able to set my barbell to a more precise height. Since I train alone, this helps make racking and unracking the bar much easier.

RELATED: Best Adjustable Dumbbells

Durability

I scored the Titan X-3 Power Rack 4.5 out of 5 stars for durability. I live in an area that gets hot and humid in the summer and often drops into the single digits in the winter. While I have heaters and fans in my garage gym, I only run them when I’m working out. Despite the variations in temperature and the moisture that often accumulates on my equipment when it’s humid, the rack hasn’t shown any signs of rust thanks to the powder-coat finish.

In addition, 3×3 11-gauge steel is super sturdy. And, as discussed above, it can hold more weight than anyone can realistically lift, so you don’t have to worry about it collapsing during your workout and causing disastrous accidents.

Some minor scuff marks have appeared on the uprights over time, but I didn’t dock too many points because of that. After all, when you use something every day, it will show at least some signs of wear and tear. Plus, the scuff marks don’t affect the stability or performance of the rack. I only point this out in case you’re expecting your rack to look pristine forever.

Versatility

One of the most important factors to me when I was shopping for a new squat rack was versatility. I go through phases with my training. For the past 10 months, I’ve been primarily focused on CrossFit. Before that, I followed an upper/lower strength training split for years, though I still sprinkled in a couple of CrossFit WODs here and there. To that effect, I needed a rack that could handle a variety of movements — something that was lacking in the squat stand I had before, which was similar to Titan’s T-3 Series Short Squat Stand.

Since I’ve had the Titan X-3, I’ve done traditional exercises like squats, bench presses, and overhead presses. I’ve been able to do rack pulls by placing my safety straps in a low setting. For my CrossFit WODs, I’ve performed hanging knee raises, pull-ups, and ring rows (with a set of gymnastic rings that I had to purchase separately). I’ve even set my barbell to a low height to set up a makeshift back extension station.

I also like knowing that I can add attachments to the Titan X-3 Power Rack in the future. Titan sells compatible attachments like a lat pulldown, a Y-dip station, and a leg curl/leg extension. The customization options put it on par with racks like the REP PR-5000, the Force USA MyRack Modular Power Rack, and the Bells of Steel Hydra 3 X 3 Inch Flat Foot Power Rack. It scored a solid 4.5 out of 5 stars for versatility.

RELATED: Squat Stand vs. Power Rack: How to Choose Your Gym’s Command Center

Attachments and Accessories

This power rack comes with two J-hooks lined with UHMW plastic (to prevent damage to your bar) and two pull-up bars: one with a 1.25-inch diameter and one with a two-inch diameter. When you order your rack, you have the option to add plate storage pegs to your purchase for about $50 to $70 more. Based on my research, though, I decided not to get the weight plate holders. I read several customer complaints about plates stored on the pegs (especially bumper plates) getting in the way during bench presses. That was a headache I knew I wouldn’t want to deal with.

As mentioned, Titan also sells dozens of add-ons for the X-3 series that allow for multiple configurations of your power rack. For example, you can get a lat pulldown attachment, dip bars, spotter arms, pin pipe safeties, monolift arms, a wall ball target, and a battle rope anchor.

You can also purchase different J-hooks, such as roller J-hooks, which allow you to slide the barbell and center it on the rack without damaging the knurling. I highly recommend swapping out the J-hooks that come with the rack with a different pair. It only took a few workouts for me to realize that I hated the original J-hooks. The lip comes up pretty high, and I was constantly hitting my barbell on it when I reracked the bar after squats and bench presses. But I couldn’t move the J-cups down a notch because then the bar position was too low for my liking. This is part of the reason I only gave the rack 3.5 stars in this category.

However, what’s nice about the X-3 Power Rack is its compatibility with attachments from other brands. For example, I use safety straps from Rogue. I’ve seen several customer reviews online that questioned the quality of Titan’s safety straps, and I’m already paranoid about terrible things happening when I work out alone. For extra peace of mind, I chose safety straps with much more favorable reviews.

Stability

As discussed, the Titan X-3 Power Rack features 11-gauge steel with 3×3 tubing. It also weighs nearly 300 pounds and is rock solid. Titan sells the rack in a flat-foot or bolt-down design. I chose the flat-foot version because I didn’t want to worry about potentially damaging my floor. I’ve never once felt the rack wobble or shake, so I scored it a perfect 5 out of 5 for stability.

If you’re concerned about it tipping but still want to go with the flat foot design, you can use heavy sandbags to weigh it down. For the record, though, I don’t think this will be an issue for the majority of garage gym owners because this is such a beast of a rack.

Value

For around $700 to $800, I think you get a lot of value with the Titan X-3. The stability and durability are impressive. Plus, with all the attachments you can potentially add to it, it offers a ton of functionality.

Of course, those attachments add to the total cost of the rack. However, you don’t have to buy everything all at once. You can save up to purchase add-ons one at a time until you have the ultimate power rack for your home gym.

One thing to note is that Titan’s prices are reasonable partially because their products are made in China. If you’d prefer to spend more money on a US-made power rack, I recommend looking at Rogue Fitness.

Warranty

The X-3 Power Rack comes with a one-year warranty. While this is better than nothing, I only gave it 3 out of 5 stars here. Other brands offer much better warranties. REP Fitness and Rogue Fitness, for example, both offer limited lifetime warranties on their squat racks.

Titan X-3 Power Rack vs. Titan T-3 Power Rack

The T-3 Power Rack is another one of Titan’s popular power racks. Like the X-3, it uses 11-gauge steel. However, while the X-3 uses 3×3 tubing, the T-3 uses 2×3 tubing. The T-3 isn’t as stable and needs to be bolted down. We have the T-3 rack in our testing facility in Springfield, MO, and our product testers don’t recommend doing kipping movements or loading super heavy barbells on the rack unless it’s bolted.

The T-3 also has a lower rackable weight capacity of 1,100 pounds, much lower than the X-3’s weight capacity of 1,650 pounds. Still, the majority of lifters will never be able to squat or bench press 1,100 pounds. The weight capacity shouldn’t be an issue for most home gym owners.

You get more customization with the T-3. For instance, you can choose an interior rack depth of 24 or 36 inches. The X-3 is currently only available with an interior depth of 30 inches. If you prefer more space to walk out your squat inside your rack, the T-3 rack with the 36-inch interior depth may be a better option.

The Titan T-3 Power Rack may also be a more suitable choice for budget-conscious lifters. It starts at just under $500, compared to the starting price of just under $700 for the X-3.

Titan T-3 Series Power Rack

4.3

• Dimensions: 46″ outside width; 24″ or 36″ inside depth; 82″ or 91″ height
• Materials: 2×3, 11-gauge steel
• Weight capacity: 1,100 pounds
• Hole spacing: Westside

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Titan X-3 Power Rack vs. Rogue Monster Lite

Rogue offers several racks in their Monster Lite series, but the one closest to the Titan X-3 is the RML-390F. Like the X-3, the RML 390-F boasts a flat-foot design that doesn’t require bolting to the floor. It’s also made with 3×3, 11-gauge steel uprights and has Westside hole spacing.

A benefit of the RML-390F is that it comes with pin pipe safety bars. The X-3 doesn’t come with any safety pins or straps, so you have to buy them separately.

On the other hand, the RML-390F only comes with one pull-up bar in the standard 1.25-inch diameter. However, I don’t think this is too much of a drawback. If you want to occasionally do pull-ups on a thick bar to challenge your grip strength, you can buy fat grips online. Using these grips is a cheap way to increase the diameter of your pull-up bar — plus, you can use them on your favorite barbell or set of dumbbells, too.

The RML-390F is manufactured in Columbus, OH. Therefore, it’s more expensive than the Titan X-3. It starts at around $910, compared to the starting price of around $700 for the X-3. But if you’re willing to pay more for an American-made product, the RML-390F could be a solid choice.

RML-390F Flat Foot Monster Lite Rack

4.3

• Dimensions: 48″ L x 49″ W x 92.25″ H; 30-inch inside depth
• Materials: 3×3, 11-gauge steel
• Weight capacity: Not listed
• Hole spacing: Westside

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Titan X-3 Power Rack Customer Reviews

The flat-foot X-3 has 54 reviews and an average of 4.7 stars out of 5 on Titan’s website. Customers are pleased with its ruggedness and love all the options for add-ons and attachments. Those who left negative reviews noted that some of the boxes were ripped upon delivery and wished that pin pipe safeties were included.

Final Verdict: Is the Titan X-3 Power Rack Worth It?

As you can probably tell from this Titan X-3 Power Rack review, I’m a big fan. I bought it when it became clear that I wouldn’t be returning to a commercial gym, and I’ve been pleased with my purchase. The rack is well-built and rugged — you shouldn’t have to worry about any tipping or wobbling. Plus, with all the attachment options available, you can turn it into a versatile piece of equipment.

Remember, though, that the X-3 is a large piece of home gym equipment. It has a footprint of 50 x 48 inches and weighs nearly 300 pounds. Before you hit that order button, measure and re-measure (and then re-measure again) to ensure you have the space for it. Otherwise, you won’t be able to take advantage of all the benefits of this durable, stable, and relatively budget-friendly power rack.

FAQs

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Testosterone is a crucial hormone for men’s health and influences muscle growth, fat distribution, bone density, and mood. As men age, declining testosterone levels can result in challenges like weight gain, reduced energy, and decreased libido, not to mention the unwelcome issue of “man boobs.”

As a personal trainer and fitness nutrition specialist with over 20 years of experience, I’m often asked, “How do I naturally increase testosterone?” While strength training and balanced nutrition are fundamental for healthy testosterone levels, those seeking an additional lift can consider testosterone boosters. 

I tested seven testosterone boosters, each with different formulas and key ingredients. Here’s the thing — my testosterone levels were already above average. For me, this was a test to see which testosterone boosters could keep my levels where they were or even get them higher without the consequence of estrogen dominance (which can be a side effect of overconsuming testosterone boosters). Keep that in mind as I review my top picks for the best testosterone booster for men.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Testosterone Boosters

Navigating the saturated market of testosterone boosters can be a daunting task, especially when every product claims to be the best solution. 

To cut through the noise and offer genuine recommendations, we adopted a systematic approach grounded in science, transparency, and real-world feedback.

Here’s how we chose the best testosterone boosters for you:

Research-Backed Ingredients

We prioritized products that contain ingredients scientifically shown to enhance testosterone production or support hormonal balance. Ingredients like fenugreek, vitamin D, and zinc consistently surfaced as key compounds with the research and studies to back them up.

Safety Profile

No supplement is worth risking your health over. We stuck to the products that had tried-and-true ingredients, free of unnecessary fillers or harmful additives. Additionally, products with a history of causing side effects were immediately excluded from our list.

Customer Reviews and Testimonials

Real-world experiences from men who’ve tried these boosters provided unique insights. We looked over hundreds of user reviews, searching for consistent reports of efficacy, benefits, and any potential drawbacks.

Company Reputation

A company’s track record matters. We selected brands with a history of integrity, transparency, and commitment to customer satisfaction.

Value for Money

While price isn’t the only indicator of a product’s worth, we wanted to ensure that our top picks offer a good balance between cost and effectiveness. In other words, we wanted to select the products that offered the most bang for your buck.

Third-Party Testing

Supplements that have undergone third-party testing offer an additional layer of trustworthiness. We favored products that had been tested for purity and potency by independent labs.

Our Top Picks for the Best Testosterone Boosters

• Best Testosterone Booster Overall: TestoPrime
• Best Natural Testosterone Booster: XWERKS Ashwa
• Best Testosterone Booster for Muscle Growth: CrazyBulk Testo-Max
• Best Testosterone Booster for Men Over 50: PrimeGENIX Testodren
• Best Testosterone Booster for Burning Fat: Testosil
• Best Testosterone Booster for Bodybuilding: D-Bal MAX
• Best Anti-Aging Testosterone Booster: Lifeforce DHEA

Best Testosterone Booster Overall: TestoPrime

TestoPrime

4.5

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.16 per serving / Three-bottle bundle: $1.44 per serving
• Key ingredients: D-aspartic acid, Panax ginseng, KSM 66® ashwagandha extract, and fenugreek
• Third-party testing: Yes

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TestoPrime stands out as the best testosterone booster overall due to its potent ingredients, user accessibility, and glowing reviews. Ideal for beginners, this booster strikes a harmonious balance; neither overwhelmingly potent nor disappointingly mild.

TestoPrime relies on several heavy hitter ingredients including: 

• D-aspartic acid (2,000 milligrams): A well-researched amino acid that can support the production of luteinizing hormone, which is responsible for testosterone production. (2)
• Fenugreek (equivalent to 800 milligrams): A popular herb in traditional medicine known for its potential to boost libido and testosterone levels. (3)
• Green tea extract (equivalent to 4,000 milligrams): A powerhouse antioxidant that might indirectly support testosterone levels by reducing the conversion of testosterone to DHT. (4)

It also includes a proper dose of vitamin D3 (26.68 micrograms) and zinc (40 milligrams) — both of which have been shown to support healthy testosterone levels. (5)(6)

While many of the products on this list share similar ingredients, for TestoPrime, D-aspartic acid takes center stage. Though its efficacy is debated, a 2009 study reported significant testosterone increases in both humans and rats after 12 days of consistent dosing. Another study linked D-aspartic acid supplementation to improved sperm quality in sub-fertile men. (7)(8)

Although some research finds negligible effects, the combination of D-aspartic acid and other potent ingredients in TestoPrime might amplify its impact.

I decided to take TestoPrime as a part of my pre-workout supplement routine, hoping to capitalize on its reported energy-boosting benefits. I took the four-capsule serving 30 to 60 minutes before my strength training workouts.

Whether it was the D-aspartic acid or Panax ginseng, I did feel an increase in energy, especially during my heavier sets. My sex drive, libido, and performance all stayed the same during the time I was taking TestoPrime — and that’s a good thing!

My biggest issues with TestoPrime are the absence of vitamin K2 and the low dose of ashwagandha. 

Vitamin K2 can significantly improve the absorption and utilization of vitamin D3, so it’s essential to pair the two. 

As for ashwagandha, the amount used in TestoPrime is less than 700 milligrams per serving. Compare that to XWERKS, which contains more than double that at 1.5 grams. Also, if you buy ashwagandha powder on its own, a teaspoon will provide you with three grams per serving, which is more than all of the supplements on this list.

If you choose TestoPrime, my advice would be to take it with a vitamin K2 supplement. I’d also advise mixing ashwagandha powder with your morning coffee or protein shake. That would make this a near-perfect testosterone booster.

Best Natural Testosterone Booster: XWERKS Ashwa

XWERKS Ashwa

4.0

• Daily dose: Two gummies
• Cost per serving: $0.63 per serving
• Key ingredients: Ashwagandha extract
• Third-party testing: No

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Ashwagandha is a tough-to-pronounce but highly effective ingredient for supporting hormone health. This single-ingredient supplement is ranked as the best natural testosterone booster because ashwagandha has been used for centuries to potentially reduce stress and enhance hormone health. Research is finally proving what many cultures have already known.

In fact, it’s one of the most studied and confirmed ingredients for promoting natural testosterone levels.

In one study, subjects taking ashwagandha over 16 weeks saw an 18 percent greater increase in DHEA-S (Dehydroepiandrosterone-sulfate) and a 14.7 percent greater increase in testosterone compared to the placebo group. (9)

DHEA-S is a hormone produced by your adrenal glands, and it’s important for two reasons: it’s seen as a marker for adrenal function, and it serves as a building block for testosterone. The increase of DHEA-S is important because, as a precursor, it directly supports the production of testosterone. (9)

In another eight-week study, men who consumed 600 milligrams of ashwagandha daily saw a 40 percent rise in their DISF‐M score, compared to a 25 percent rise in those given a placebo. The DISF-M is a questionnaire that consists of 25 questions, divided into five categories: 

• Sexual cognition/fantasy
• Sexual arousal
• Sexual behavior/experiences
• Orgasm
• Drive/desire

The men taking ashwagandha reported higher levels and events in each of the five categories, suggesting testosterone levels increased. (10)

Hands down, XWERKS Ashwa was my favorite supplement to take because it was like getting a chance to eat candy. The gummies tasted great, and the texture was just right. To ensure I had a consistent amount of ashwagandha in my system, I spaced out the serving, taking one gummy in the late morning and another just before bed.

I noticed my sleep improved when taking the ashwagandha before bed. This might have something to do with ashwagandha being a cortisol-reducing ingredient.

While I can’t attribute any wild gains in the gym to ashwagandha, I can say that I felt more level-headed even during times of stress. I also slept better, which is great for supporting growth hormone production.

My only problem with XWERKS Ashwa is that it doesn’t include black pepper extract, an ingredient that can enhance bioavailability. Easy fix: just buy Bioperine and take a serving whenever you use ashwagandha.

Best Testosterone Booster for Muscle Growth: CrazyBulk Testo-Max

CrazyBulk Testo-Max

4.2

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.16 per serving / Three bottle bundle: $1.44 per serving
• Key ingredients: Vitamin D3, D-aspartic acid, nettle leaf extract, Korean red ginseng extract, and fenugreek 
• Third-party testing: No

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CrazyBulk Testo-Max is the best testosterone booster for muscle growth since it may support size gains in two important ways: increased performance in the gym and enhanced testosterone production.

Let’s talk about weight room performance. You can trigger muscle growth (hypertrophy) when you stress muscle tissue with intense training, causing a series of microtears. The actual growth happens during the recovery phase, but you need the energy and determination to tear down that muscle in the first place. 

With more energy in the gym, you’re better positioned to effectively hit the target muscles. Testo-Max, rich in ingredients like Korean red ginseng extract, can boost stamina, reduce fatigue, and sharpen focus. (11)

Once you’re out of the gym, growth hormones like testosterone step in to repair the muscle tissue, slowly building it back bigger and stronger after each workout.

Testo-Max contains many of the same testosterone-boosting ingredients discussed above, such as fenugreek, D-aspartic acid, and vitamin D. One unique ingredient is stinging nettle leaf extract. It’s known for boosting free (active) testosterone levels by binding to the testosterone-inhibiting molecule, sex hormone-binding globulin (SHBG). (12)

What’s more, Bioperine enhances the bioavailability of all ingredients in Testo-Max, ensuring you get maximum efficacy from the supplement. (13) 

The Bioperine is an excellent addition because other testosterone boosters, like XWERKS Ashwa, don’t have it. It’s one less supplement you have to worry about taking separately, which can be more cost-effective in the long run.

I appreciate Testo-Max as a non-stimulant pre-workout and as a testosterone booster. While not as potent as caffeine, it offers consistent focus during light sessions. For intense workouts, I stuck with my favorite pre-workout with stimulants.

My one gripe is with the Testo-Max marketing and the idea that this supplement can help you see visible results in two weeks. CrazyBulk made a reputation for itself by using clever names that sound a lot like performance-enhancing drugs. Make no mistake about it: Testo-Max is no steroid. Sure, you’ll probably see muscle growth while using Testo-Max, but it’ll take longer than two weeks.

RELATED: Best Mass Gainer

Best Testosterone Booster for Men Over 50: PrimeGENIX Testodren

PrimeGENIX Testodren

3.8

• Daily dose: One capsule
• Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving
• Key ingredients: Furosap® 
• Third-party testing: Yes

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The average guy will lose an average of 1.6 percent of total testosterone each year once he gets to his mid-30s. (1) But what happens when you want to increase your testosterone levels in your 50s without a trip to the doctor?

Introducing PrimeGENIX Testodren, my pick for the best testosterone booster for men over 50.

Testodren contains a unique form of fenugreek, which may enhance libido, increase testosterone levels, and boost sexual performance.

In one study, men who consumed a 600-milligram fenugreek supplement daily for 12 weeks experienced elevated levels of both free and total testosterone. Additionally, these individuals reported enhanced sexual performance, marked by an increase in sexual activity frequency. (3)

As cited by the Testodren website, one of the main issues with many fenugreek supplements is inconsistent protodioscin levels.

Protodioscin is a natural compound found in fenugreek. It’s believed to help boost testosterone levels by stimulating the release of nitric oxide and increasing the activity of certain enzymes. With that said, researchers aren’t exactly sure how it works; however, protodioscin is the key to fenugreek’s testosterone-boosting benefits. 

To address the issue of inconsistent and low levels of protodioscin in most supplements, Testodren uses a patented purification technique that ensures a consistent protodioscin level of 20 percent in each serving — easily some of the highest levels in the industry.

This formula was tested in three human-based clinical trials and the results were impressive. In one study, older male subjects saw their free testosterone levels increase by 72.87 percent in 12 weeks. (14) 

If you’re a man in your 50s (or older) looking to naturally boost your testosterone levels, PrimeGENIX Testodren can be the way to go. Not only does it offer clinically proven results, but the brand is committed to purity and transparency with its third-party testing. Most of the supplements you’ll see online or on store shelves don’t bother with third-party testing, which is considered the gold standard by many experts. 

Put excellent customer service on top of that and you can see why it’s my pick for the best testosterone booster for men over 50.

Best Testosterone Booster for Burning Fat: Testosil

Testosil

4.0

• Daily dose: Four capsules
• Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving
• Key ingredients: D-aspartic acid, KSM 66® ashwagandha extract, l-arginine HCl, Asian ginseng, and fenugreek
• Third-party testing: No

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For guys aiming to pack on lean muscle and shed excess fat, having optimal testosterone levels is crucial. 

A downfall of low testosterone is the undesired gain in fat mass and a corresponding reduction in muscle tissue. So, how do we simultaneously tackle the issue of diminished testosterone and prevent fat accumulation?

Enter Testosil, the best testosterone booster for burning fat.

When it comes to boosting your T-levels, Testosil relies primarily on a super-concentrated extract of ashwagandha. While the extract is only 300 milligrams per serving, it provides you with the equivalent of 3,600 milligrams per serving of ordinary ashwagandha powder.

As I discussed above, ashwagandha is a reliable testosterone booster. It’s accompanied in the Testosil formula by some other familiar proven ingredients, including D-aspartic acid and ZMA (zinc, magnesium, and vitamin B6). It also contains an extract that provides the equivalent of 800 milligrams of fenugreek!

Testosil has its testosterone bases covered, but what about fat-burning ingredients?

L-arginine and Panax ginseng combined in a supplement offer a potent duo for potential fat-burning and weight management benefits. 

L-arginine, a precursor to nitric oxide, promotes enhanced blood flow, which can lead to improved exercise performance and greater calorie burn. Additionally, its role in stimulating growth hormone release may enhance fat metabolism and support muscle mass, which in turn, boosts resting calorie burn. (15)

Panax ginseng is known for its energy-boosting properties, which can help inside and outside of the gym. It also helps stabilize blood sugar levels, potentially reducing fat storage. Some studies hint at its role in increasing thermogenesis, further amplifying calorie burn. (16)

Together, their synergistic effects may offer an efficient approach to weight management.

While I didn’t notice any heightened fat loss with Testosil, I did enjoy stabilized testosterone levels. Just like with a few of the other supplements, I got into the habit of taking it just before a workout, especially during heavy lifting days. Even when I took it on an empty stomach, Testosil didn’t cause any weird digestive issues.

The one issue I have with Testosil is the low dosage of L-arginine HCl. While it does have other fat-burning ingredients, I think it’s safe to say that the star ingredient would be L-arginine. The problem is that Testosil only provides 250 milligrams per serving, which is less than what several key studies used. For example, some studies dosed L-arginine as low as two grams and as high as 30 grams per day. Either way, 250 milligrams isn’t going to cut it.

If your goal is to boost testosterone while decreasing fat mass, the most important factors to get right are your diet and workout routine. If those are a mess, no testosterone or fat-burning supplement will help you. Once you have those on track, I’d recommend pairing Testosil with another fat burner. Even just a separate L-arginine supplement would do the trick.

RELATED: Best Supplements for Weight Loss

Best Testosterone Booster for Bodybuilding: D-Bal MAX

D-bal MAX

4.2

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.33 per serving / Three bottle bundle: $1.48 per serving
• Key ingredients: KSM 66® ashwagandha extract, l-arginine HCl, Senactiv®, zinc, and magnesium
• Third-party testing: No

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Let me start by saying that while this is a great testosterone booster for bodybuilding, you shouldn’t expect to go from 90 pounds soaking wet to a 225-pound bodybuilding champion in one month. I like D-Bal MAX, but I also want to make sure I’m helping you set realistic expectations.

D-Bal MAX prioritizes muscle and connective tissue repair, creating an optimal environment for the body to flourish and testosterone levels to spike. Its emphasis on muscle recuperation and combating inflammation earns it my recommendation as the best testosterone booster for bodybuilding.

While I like the supplement, in truth, I have a love-hate relationship with the formula of D-Bal MAX. 

On one hand, it contains ingredients that support one another in both bioavailability and benefit, especially when it comes to muscle recovery and testosterone production. 

For example, D-Bal MAX contains zinc and copper, which is important because zinc can decrease the absorption of copper in your body. If you’re taking additional copper supplements, you don’t need to be concerned about zinc hindering its absorption since you already have an ample amount of copper.

Magnesium and vitamin C also have a synergistic relationship. For example, vitamin C can enhance the body’s ability to absorb magnesium from the digestive tract. On the other hand, magnesium can help improve the efficiency of some of the body’s processes that use vitamin C (such as wound healing). When taken together, they can boost each other’s benefits in the body.

On the other hand, the formula contains the oxide forms of zinc and magnesium, which have the lowest bioavailability. I would love to see zinc picolinate or zinc citrate on the label — really anything but zinc oxide.

That aside, D-Bal MAX is an excellent muscle recovery agent that also offers testosterone support. Since it contains 200 milligrams of caffeine, I used it as a pre-workout supplement, taking it around 30 minutes before my gym session. That amount of caffeine with the added ginseng provided the boost I needed to get through serious sets. (17)

Be careful with your consumption of caffeine as it might impact your testosterone levels for better or worse. The right dosage in certain situations — mainly before exercise — may temporarily boost T levels. However, one study found that excessive caffeine consumption of more than 400 milligrams might lower testosterone levels because of high cortisol levels. (18) In other words, go easy on the cup of Joe.

Since the ingredients in D-Bal MAX all support some form of muscle repair, from anti-inflammatory properties to growth hormone secretion to improved glucose uptake, I also took it pre-workout to kickstart my recovery.

Better sets and recovery led to better results for me. I noticed my plate numbers steadily increasing from week to week, and people kept mentioning that my thighs and shoulders looked thicker. Full disclosure here: I was also taking creatine and glutamine, supplement staples that I’ve taken for most of my fitness career.

RELATED: Best Bodybuilding Supplements

Best Anti-Aging Testosterone Booster: Lifeforce DHEA

Lifeforce DHEA

4.0

• Daily dose: Three capsules
• Cost per serving: One-time order: $1.83 per serving / Subscribe and save: $1.16 per serving
• Key ingredients: DHEA, 7-Keto DHEA, and Pregnenolone
• Third-party testing: No

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Lifeforce DHEA incorporates three of the most studied and proven longevity ingredients: DHEA, pregnenolone, and 7-Keto DHEA. That’s why it got my vote as the best anti-aging testosterone booster.

What’s the connection between longevity, testosterone, and DHEA (Dehydroepiandrosterone)?

Just like testosterone, DHEA levels begin to steadily decline in men once they reach their mid-30s. Studies show that there is a direct correlation between lower levels of testosterone and DHEA and a worse state of general health. (19) 

Put simply: If you want to look and feel your best – like a younger version of yourself – you want to keep these levels in check. And that’s where Lifeforce DHEA comes in. Let’s break down these three important ingredients:

• DHEA is a hormone produced by the adrenal glands. It acts as a precursor to both testosterone and estrogen, which means it may increase testosterone levels, especially in older individuals whose natural DHEA levels have dwindled. (20)
• Pregnenolone is a steroid hormone but don’t let the name scare you! It’s not an illegal anabolic steroid. It’s a naturally occurring compound in your body from which other steroid hormones, including DHEA, progesterone, and testosterone, are derived. Some experts also believe that pregnenolone may promote other anti-aging benefits, including improved memory, alleviated stress, and elevated mood. (21)
• 7-Keto DHEA is a DHEA metabolite. While it does not directly boost testosterone levels, it does possess several anti-aging benefits. It may enhance metabolism, aid in weight loss, and support immune function. (22)

The most noticeable benefit from Lifeforce DHEA was the boost in energy that I had when I took it in the morning. I didn’t even bother with my usual cup of coffee until the early afternoon and that was more out of habit than actually needing it. I felt like that energy carried over into the gym because I was really focused on what I was doing as I moved between exercises.

My testosterone levels continued to soar high as I took Lifeforce DHEA, and this was evident by the uptick in libido and sex drive. Overall, I’d say it did an awesome job at helping me maintain my T-levels while giving me the added benefit of a cognitive boost.

RELATED: Best Multivitamin for Men

Additional Testosterone Booster Recommendations

On that note about Lifeforce DHEA, I’d like to highlight a unique service they offer, which isn’t provided by any other brand on this list.

Lifeforce offers an at-home health test that checks over 40 biomarkers in your body that impact your hormone levels, well-being, and generally how you feel every day. Of those 40 markers, Lifeforce checks your levels for luteinizing hormone and testosterone, the two things you want to increase (and the reason you’re reading this article).

Here’s how it works. You take the test at home, send it in, and you’ll receive a complete report with your results in about 10 days. But you’re not left on your own to interrupt those results. You’ll hop on a virtual call with a doctor to discuss things like your hormones, metabolism, organ health, and any health risks you might have. You’ll also receive a personalized health plan.

If you really want to go the extra mile and track your testosterone levels as you take one of these supplements, Lifeforce Diagnostic could be something to look into.

Learn more about what is provided in a Lifeforce membership on their website: Lifeforce Diagnostic Blood Test

What Are the Benefits of Testosterone Boosters?

Before we dive into the benefits, it’s important to understand that taking a testosterone booster alone may not yield the transformational results you want.

A testosterone booster should be treated as a complement to a consistent resistance training program and a healthy, well-balanced diet. 

Put simply: For a testosterone booster to have the maximum effect, and for you to see the following benefits, you need to lift weights and eat a proper diet consisting of lean proteins, complex carbs, fruits, vegetables, and healthy fats. 

Furthermore, regardless of these potential benefits, it’s important to approach testosterone boosters with caution and knowledge. Results will vary from person to person. Always consider potential side effects and consult a healthcare professional before starting supplements.

Increased Testosterone Levels

Elevated testosterone can amplify various physiological functions, from improved muscle growth to enhanced mood and energy. 

I mention this first because the boost in your testosterone levels plays a direct role in making the other benefits on this list happen.

Improved Muscle Mass and Strength

One of the most cited advantages of increasing testosterone levels is the potential for greater muscle growth and strength. 

Testosterone plays a crucial role in muscle development, so it’s no surprise that many supplement users report improved muscle gains when combining these supplements with hypertrophy-focused resistance training.

Enhanced Libido

A decline in testosterone is often linked with a decrease in libido or sexual desire. 

Testosterone boosters can reignite that spark and improve sexual drive. Again, the best results happen when you’re using a testosterone booster in conjunction with a strength training program and a healthy diet.

Mood Enhancement

Testosterone has been linked with mood and mental well-being. Men with lower testosterone levels sometimes experience mood swings, depression, or irritability. 

Boosting levels might help alleviate these symptoms and promote a better overall mood.

Improved Energy Levels

Feeling constantly fatigued? Testosterone boosters might offer a solution. 

Users often report an increase in their energy levels, helping them feel more vibrant while reducing feelings of lethargy.

Enhanced Cognitive Function

Some studies suggest that optimal testosterone levels can help in maintaining cognitive health, including memory and focus. 

While more research is needed, some users claim to experience improved mental clarity after using these supplements.

Fat Loss

Elevated testosterone levels can help increase metabolism, which might assist in fat loss. 

While it’s not a replacement for a balanced diet and regular exercise, a testosterone booster could potentially play a role in a comprehensive weight loss strategy.

Bone Density

Testosterone plays a role in bone density. As men age and testosterone levels drop, there’s a potential risk of developing osteoporosis. Boosting testosterone might help in maintaining bone strength.

Improved Recovery

Athletes and fitness enthusiasts alike might find that testosterone boosters help them recover faster post-workout, thanks to the hormone’s role in muscle repair and regeneration.

What To Consider When Looking for a Testosterone Booster

How can you walk into your local supplement shop or browse an online supplement catalog and not feel overwhelmed by the choices?

There are literally dozens of options to choose from, and if you don’t know what you’re looking for, you might throw in the towel before clicking the “buy” button. 

Let’s take the stress out of the shopping experience. Here’s what to look for when buying a testosterone booster.

Your Goals

Before diving into the specifics of a product, identify what you hope to achieve. 

Are you looking for improved muscle mass, enhanced libido, mood elevation, or perhaps a combination of benefits? 

Understanding your goals will help you choose a booster that’s aligned with your needs.

Recommended Dosage

Different supplements have varied recommended dosages, and too many of them under-dose their products. At the same time, be careful of over-dosed supplements!

Overconsumption can lead to potential side effects such as acne, excessive estrogen levels, and generally feeling ill, while underconsumption might not yield the desired results.

A quick Google search can help you understand how much of a certain ingredient you should be taking to see results.

Ingredients

Pay close attention to the ingredients listed on the label. Look for products that contain clinically researched and proven ingredients such as the following:

• DHEA
• Fenugreek
• D-Aspartic Acid
• Ashwagandha
• Vitamin D3 (preferably with Vitamin K2)
• Zinc
• Magnesium
• Stinging Nettle Leaf

I recommend avoiding supplements with proprietary blends where the exact amounts of ingredients aren’t specified.

Safety

Always opt for products that are manufactured in facilities following Good Manufacturing Practices (GMP). 

Additionally, products that have been third-party tested for purity and potency are more likely to be trustworthy.

Two of the most trusted names in supplement third-party testing are NSF International and ConsumerLab. These organizations independently test and verify the contents of supplements, ensuring that what’s on the label matches what’s in the bottle and that harmful contaminants are not present.

PCT Requirements

Post Cycle Therapy (PCT) refers to supplements (or certain drugs) that are taken after a cycle of anabolic steroids or performance-enhancing compounds to help restore hormonal balance. It mainly focuses on kick-starting the production of natural testosterone and preventing estrogen-related side effects such as gynecomastia. Some of the most common PCTs include Clomid and Nolvadex.

If you want to avoid a mess of trouble, including throwing your hormones out of whack and possibly developing man boobs, I’d highly recommend staying away from any testosterone booster that requires a PCT supplement. Typically, natural testosterone boosters like the ones on this list will not require any type of “follow-up supplement” to avoid side effects. You should be able to start and stop taking the supplement without worrying about potential downsides.

Potential Side Effects

While testosterone boosters can offer numerous benefits, they may also come with potential side effects. Some common ones include acne, hair loss, or an increase in aggression. 

It’s essential to familiarize yourself with the possible side effects of any supplement you’re considering.

How To Boost Testosterone Naturally

While supplements can be an effective way to enhance testosterone levels, there are also several natural methods to boost this vital hormone. 

A holistic approach encompassing lifestyle changes and habits can play a fundamental role in optimizing your testosterone levels.

Diet and Nutrition

It’s easy to say, “Eat healthy,” but what does that mean in the context of increasing your testosterone levels? Here are some dietary tips that will support those T-levels.

• Get adequate amounts of zinc and vitamin D. These two nutrients are essential for testosterone production. Foods like oysters, beef, pumpkin seeds, and spinach are high in zinc, while fatty fish, fortified dairy products, and egg yolks are good sources of Vitamin D.
• Consume healthy fats. Don’t skip on the healthy fats! You can find monounsaturated and omega-3 fats in avocados, nuts, seeds, and fatty fish like salmon.
• Limit sugar and processed foods. High sugar consumption and a diet rich in processed foods can lead to insulin resistance, which may reduce testosterone levels.
• Limit alcohol and drugs. Excessive alcohol consumption can lower testosterone levels.

Regular Exercise

Any form of physical activity is good for healthy weight management, but if your goal is to boost your testosterone, you want to focus on two specific forms of exercise:

• Resistance training. Strength training or weightlifting has been shown to boost testosterone levels both immediately after a workout and over the long term. Aim for three days per week of some form of resistance training.
• High-intensity interval training (HIIT). Short, intense bursts of exercise like sprints or a HIIT workout can be effective for weight management, muscle growth, and testosterone production.

Lifestyle Choices

Outside of diet, exercise, and supplements, there are some changes you can make in your day-to-day routine to support healthy testosterone levels.

• Manage stress. Chronic stress elevates cortisol, a hormone that can lower testosterone. Techniques like meditation, deep breathing exercises, and regular physical activity can help manage and reduce stress.
• Get adequate sleep. Testosterone production follows a circadian rhythm, with peak production occurring during sleep. Aim for seven to nine hours of quality sleep per night to support optimal testosterone levels.
• Maintain a healthy weight. Obesity can negatively affect testosterone levels. Achieving and maintaining a healthy weight through diet and exercise can support optimal testosterone production.
• Avoid endocrine disruptors. Chemicals such as BPA, commonly found in some plastics, can act as endocrine disruptors, affecting testosterone levels. Choose BPA-free products and reduce exposure to potential environmental toxins. (23)
• Stay socially active. Engaging in social activities, bonding with friends and family, and maintaining healthy relationships can positively influence testosterone levels, especially as you age.
• Talk to your doctor if you take prescription medications. Certain medications can impact testosterone production, so it’s essential to discuss any concerns with your healthcare provider.

Final Thoughts

While TRT (testosterone replacement therapy) is a surefire way to increase testosterone levels, it’s also looked at as a last resort option. If you want to naturally increase your testosterone levels and fight back against the symptoms of low T, a testosterone booster supplement might be able to help.

Before getting drawn into the idea of testosterone boosters, remember the basics: working out and eating right. A testosterone booster should always act as a complement to well-established healthy lifestyle choices and habits. Once you’ve got those down, then think about adding a supplement.

Best Testosterone Boosters: Side-by-Side Comparison

Best Testosterone Booster Overall	Best Natural Testosterone Booster	Best Testosterone Booster for Muscle Growth	Best Testosterone Booster for Men Over 50	Best Testosterone Booster for Burning Fat	Best Testosterone Booster for Bodybuilding	Best Anti-Aging Testosterone Booster
TestoPrime	XWERKS Ashwa	CrazyBulk Testo-Max	PrimeGENIX Testodren	Testosil	D-bal MAX	Lifeforce DHEA
4.5	4.0	4.2	3.8	4.0	4.2	4.0
Description: Daily dose: Four capsules Cost per serving: One bottle: $2.16 per serving / Three-bottle bundle: $1.44 per serving Key ingredients: D-aspartic acid, Panax ginseng, KSM 66® ashwagandha extract, and fenugreek Third-party testing: Yes	Description: Daily dose: Two gummies Cost per serving: $0.63 per serving Key ingredients: Ashwagandha extract Third-party testing: No	Description: Daily dose: Four capsules Cost per serving: One bottle: $2.16 per serving / Three bottle bundle: $1.44 per serving Key ingredients: Vitamin D3, D-aspartic acid, nettle leaf extract, Korean red ginseng extract, and fenugreek  Third-party testing: No	Description: Daily dose: One capsule Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving Key ingredients: Furosap®  Third-party testing: Yes	Description: Daily dose: Four capsules Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving Key ingredients: D-aspartic acid, KSM 66® ashwagandha extract, l-arginine HCl, Asian ginseng, and fenugreek Third-party testing: No	Description: Daily dose: Four capsules Cost per serving: One bottle: $2.33 per serving / Three bottle bundle: $1.48 per serving Key ingredients: KSM 66® ashwagandha extract, l-arginine HCl, Senactiv®, zinc, and magnesium Third-party testing: No	Description: Daily dose: Three capsules Cost per serving: One-time order: $1.83 per serving / Subscribe and save: $1.16 per serving Key ingredients: DHEA, 7-Keto DHEA, and Pregnenolone Third-party testing: No
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Best Testosterone Booster
Overall

TestoPrime

4.5

Description:

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.16 per serving / Three-bottle bundle: $1.44 per serving
• Key ingredients: D-aspartic acid, Panax ginseng, KSM 66® ashwagandha extract, and fenugreek
• Third-party testing: Yes

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Best Natural
Testosterone
Booster

XWERKS Ashwa

4.0

Description:

• Daily dose: Two gummies
• Cost per serving: $0.63 per serving
• Key ingredients: Ashwagandha extract
• Third-party testing: No

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Best Testosterone Booster for Muscle Growth

CrazyBulk Testo-Max

4.2

Description:

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.16 per serving / Three bottle bundle: $1.44 per serving
• Key ingredients: Vitamin D3, D-aspartic acid, nettle leaf extract, Korean red ginseng extract, and fenugreek 
• Third-party testing: No

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Best Testosterone Booster
for Men Over 50

PrimeGENIX Testodren

3.8

Description:

• Daily dose: One capsule
• Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving
• Key ingredients: Furosap® 
• Third-party testing: Yes

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Best Testosterone Booster
for Burning Fat

Testosil

4.0

Description:

• Daily dose: Four capsules
• Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving
• Key ingredients: D-aspartic acid, KSM 66® ashwagandha extract, l-arginine HCl, Asian ginseng, and fenugreek
• Third-party testing: No

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Best Testosterone Booster for Bodybuilding

D-bal MAX

4.2

Description:

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.33 per serving / Three bottle bundle: $1.48 per serving
• Key ingredients: KSM 66® ashwagandha extract, l-arginine HCl, Senactiv®, zinc, and magnesium
• Third-party testing: No

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Best Anti-Aging Testosterone
Booster

Lifeforce DHEA

4.0

Description:

• Daily dose: Three capsules
• Cost per serving: One-time order: $1.83 per serving / Subscribe and save: $1.16 per serving
• Key ingredients: DHEA, 7-Keto DHEA, and Pregnenolone
• Third-party testing: No

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FAQs

Research

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2. Topo E, Soricelli A, D’Aniello A, Ronsini S, D’Aniello G. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol. 2009 Oct 27;7:120. doi: 10.1186/1477-7827-7-120. PMID: 19860889; PMCID: PMC2774316.
3. Rao A, Steels E, Inder WJ, Abraham S, Vitetta L. Testofen, a specialised Trigonella foenum-graecum seed extract reduces age-related symptoms of androgen decrease, increases testosterone levels and improves sexual function in healthy aging males in a double-blind randomised clinical study. Aging Male. 2016 Jun;19(2):134-42. doi: 10.3109/13685538.2015.1135323. Epub 2016 Jan 20. PMID: 26791805.
4. Shin S, Kim K, Lee MJ, Lee J, Choi S, Kim KS, Ko JM, Han H, Kim SY, Youn HJ, Ahn KJ, An IS, An S, Cha HJ. Epigallocatechin Gallate-Mediated Alteration of the MicroRNA Expression Profile in 5α-Dihydrotestosterone-Treated Human Dermal Papilla Cells. Ann Dermatol. 2016 Jun;28(3):327-34. doi: 10.5021/ad.2016.28.3.327. Epub 2016 May 25. PMID: 27274631; PMCID: PMC4884709.
5. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
6. Te L, Liu J, Ma J, Wang S. Correlation between serum zinc and testosterone: A systematic review. J Trace Elem Med Biol. 2023 Mar;76:127124. doi: 10.1016/j.jtemb.2022.127124. Epub 2022 Dec 23. PMID: 36577241.
7. Topo, E., Soricelli, A., D’Aniello, A. et al. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol 7, 120 (2009). https://doi.org/10.1186/1477-7827-7-120.
8. G. D’Aniello, S. Ronsini, T. Notari, N. Grieco, V. Infante, N. D’Angel, F. Mascia, M. Fiore, G. Fisher and A. D’Aniello, “D-Aspartate, a Key Element for the Improvement of Sperm Quality,” Advances in Sexual Medicine, Vol. 2 No. 4, 2012, pp. 45-53. doi: 10.4236/asm.2012.24008.
9. Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. American Journal of Men’s Health. 2019;13(2). doi:10.1177/1557988319835985
10. Chauhan S, Srivastava MK, Pathak AK. Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial. Health Sci Rep. 2022 Jul 20;5(4):e741. doi: 10.1002/hsr2.741. PMID: 35873404; PMCID: PMC9297375.
11. Yeo HB, Yoon HK, Lee HJ, Kang SG, Jung KY, Kim L. Effects of Korean Red Ginseng on Cognitive and Motor Function: A Double-blind, Randomized, Placebo-controlled Trial. J Ginseng Res. 2012 Apr;36(2):190-7. doi: 10.5142/jgr.2012.36.2.190. PMID: 23717119; PMCID: PMC3659585.
12. Chrubasik JE, Roufogalis BD, Wagner H, Chrubasik S. A comprehensive review on the stinging nettle effect and efficacy profiles. Part II: urticae radix. Phytomedicine. 2007 Aug;14(7-8):568-79. doi: 10.1016/j.phymed.2007.03.014. Epub 2007 May 16. PMID: 17509841.
13. Kesarwani K, Gupta R, Mukerjee A. Bioavailability enhancers of herbal origin: an overview. Asian Pac J Trop Biomed. 2013 Apr;3(4):253-66. doi: 10.1016/S2221-1691(13)60060-X. PMID: 23620848; PMCID: PMC3634921.
14. Maheshwari A, Verma N, Swaroop A, Bagchi M, Preuss HG, Tiwari K, Bagchi D. Efficacy of Furosap^TM, a novel Trigonella foenum-graecum seed extract, in Enhancing Testosterone Level and Improving Sperm Profile in Male Volunteers. Int J Med Sci. 2017 Jan 10;14(1):58-66. doi: 10.7150/ijms.17256. PMID: 28138310; PMCID: PMC5278660.
15. Oh HS, Oh SK, Lee JS, Wu C, Lee SJ. Effects of l-arginine on growth hormone and insulin-like growth factor 1. Food Sci Biotechnol. 2017 Dec 12;26(6):1749-1754. doi: 10.1007/s10068-017-0236-6. PMID: 30263714; PMCID: PMC6049717.
16. Amerikanou, Charalampia & Kaliora, Andriana & Gioxari, Aristea. (2021). The efficacy of Panax ginseng in obesity and the related metabolic disorders. Pharmacological Research – Modern Chinese Medicine. 1. 100013. 10.1016/j.prmcm.2021.100013.
17. Alsunni AA. Energy Drink Consumption: Beneficial and Adverse Health Effects. Int J Health Sci (Qassim). 2015 Oct;9(4):468-74. PMID: 26715927; PMCID: PMC4682602.
18. Glover, F.E., Caudle, W.M., Del Giudice, F. et al. The association between caffeine intake and testosterone: NHANES 2013–2014. Nutr J 21, 33 (2022). https://doi.org/10.1186/s12937-022-00783-z.
19. Walther A, Seuffert J. Testosterone and Dehydroepiandrosterone Treatment in Ageing Men: Are We All Set? World J Mens Health. 2020 Apr;38(2):178-190. doi: 10.5534/wjmh.190006. Epub 2019 Jun 4. PMID: 31190486; PMCID: PMC7076306.
20. Li Y, Ren J, Li N, Liu J, Tan SC, Low TY, Ma Z. A dose-response and meta-analysis of dehydroepiandrosterone (DHEA) supplementation on testosterone levels: perinatal prediction of randomized clinical trials. Exp Gerontol. 2020 Nov;141:111110. doi: 10.1016/j.exger.2020.111110. Epub 2020 Oct 10. PMID: 33045358.
21. Ramírez S, Haddad-Tóvolli R, Radosevic M, Toledo M, Pané A, Alcolea D, Ribas V, Milà-Guasch M, Pozo M, Obri A, Eyre E, Gómez-Valadés AG, Chivite I, Van Eeckhout T, Zalachoras I, Altirriba J, Bauder C, Imbernón M, Garrabou G, Garcia-Ruiz C, Nogueiras R, Soto D, Gasull X, Sandi C, Brüning JC, Fortea J, Jiménez A, Fernández-Checa JC, Claret M. Hypothalamic pregnenolone mediates recognition memory in the context of metabolic disorders. Cell Metab. 2022 Feb 1;34(2):269-284.e9. doi: 10.1016/j.cmet.2021.12.023. PMID: 35108514; PMCID: PMC8815774.
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