Stew Smith, CSCS®

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle check out his Fitness eBook store and the Stew Smith article archive on Military.com. Contact Stew with your comments and questions.

Email: stew@stewsmith.com

Latest Articles

Sgt. Timothy Coggins, a 310th Sustainment Command (Expeditionary) soldier, conducts push-ups at the Army Combat Fitness Test event during the 2023 Best Warrior competition at Camp Atterbury, Ind.

Preparing for a Fitness Test? These Drop Set Workouts Can Help.

Drop sets are relatively advanced types of workouts where the goal is to perform an exercise (on the same muscle group) while...

Students in the U.S. Naval Academy’s annual Summer Seminar program participate in a damage control workshop.

Ask Stew: How to Prepare for Summer Seminar, Attending a Service Academy

The summer before your senior year in high school is as exciting as it is stressful for the young person considering life...

These paratroopers have worked through the night to prepare for an early morning combat equipment jump. Their preparations complete, they are catching some much deserved sleep to ensure they are mentally alert for the joint forcable entry, with a follow on movement to secure key terrain in a few hours. (U.S. Army/Lt. Col. John Hall)

The Critical Importance of the Connection Between Sleep and Weight Loss

The No. 1 recovery tool for humans could also be the No. 1 tool to fight weight gain and assist with weight loss -- getting...

'The Murph' Is Not for Beginners. Here Are 5 Tips to Progress Without Overuse Injuries

Completing the Murph should be a long-term goal that requires a steady and progressive build-up of calisthenics and running...

(U.S. Marine Corps/Lance Cpl. Colby Cooper)

Ask Stew: Achieving Faster Swim Times for the Navy Physical Screening Test

There are many areas that can increase swim times for people training to crush the Navy Physical Screening Test.

(U.S. Air Force/Senior Airman Alyssa Van Hook)

Old and New Studies Prove Exercise Really Is Medicine. Here's How to Get Started

Exercise can help you maintain a healthy weight, reduce your risk of chronic diseases, and even boost your mood.

Ashley Reyes, an instructor of the H2O Boot Camp, observes service members as they tread water during a class aboard Marine Corps Air Station Miramar, Calif.

How You Can Boost Tactical Fitness Before Preparing for Military Service

For the student who is working to get good at all of the elements of fitness, the midweek Mobility Day produces better...

U.S. Army Sgt. Joshua Kirby completes the hand-release push-up during the 2023 Region III Best Warrior Competition, Fort Stewart, Georgia.

Ask Stew: 3 Tips to Help Avoid 'Losing Your Gains' When Changing Training Cycles

Changing your training cycles periodically is a common way to diversify the elements of fitness you want to improve, as well...

(U.S. Marine Corps/Lance Cpl. Desire M. Mora)

Nutrition Strategies for the Literal Long Haul: Endurance Events and Spec Ops Selections

The time to practice and test out strategies is during your preparation -- not on game day.

Plebes from the U.S. Naval Academy Class of 2025 complete damage control training during Plebe Summer in Annapolis, Maryland.

How Future Military Members Can Build 'GRIT' for the Journey Ahead

For ROTC and service academy candidates to succeed on their military journey, they will have to be goal-oriented, responsible...

Students are reviewed during Pre-Ranger School.

Preparing for Army Ranger School

Ever wanted to put on the Ranger Tab on your Army uniform? To become a Ranger takes endurance, stamina, intelligence and...

An Army Ranger candidate trains to overcome fear of heights and water.

Breaking Down the Three Phases of Army Ranger School

As with any of the special operations units in the U.S. military, it takes endurance, stamina, intelligence and mental...

U.S. Air Force Senior Airman Alexandra Singer performs a TRX row exercise at Joint Base Langley-Eustis, Virginia.

These Workout Circuits Are Moderate Intensity. Try Them and See Whether You Agree.

If you are looking for a few ways to add in resistance training, consider a full-body, moderate-intensity circuit complete...

More than 40,000 recruits train annually at the Navy's only boot camp at U.S. Navy Recruit Training Command in Great Lakes, Illinois.

Ask Stew: What You Should Do if You're Worried About Deconditioning During Navy Boot Camp

Navy boot camp is not known for its overly challenging physical fitness programming, but an average recruit still needs to...

U.S. Marine Corps recruits with Bravo Company, 1st Recruit Training Battalion, run during a physical training session at Marine Corps Recruit Depot San Diego.

This Run and Leg Day Combo Workout Contains Just About Everything

Have you ever wondered what is a good warmup for a leg day? Well, it depends on what the leg day entails, but the following...

Military News

Get the Military Insider Newsletter

Get the latest on pay updates, benefit changes and award-winning military content. Right in your inbox.

By signing up, you agree to our Privacy Notice.

Thank you for subscribing!

View more newsletters on our Subscriptions page.

One last step.

Verify your free subscription by following the instructions in the email sent to:

Most Popular Military News

U.S. soldiers assigned to Alpha Company, 1st Battalion, 9 Calvary Regiment, drive an M2 Bradley fighting vehicle during a fire support coordination exercise as part of Griffin Shock 23 at Bemowo Piskie, Poland.

Griffin Shock Sends 'Clear Message' on NATO Strength Amid War in Ukraine

Involving more than 3,000 soldiers from eight U.S. units and their enablers, and four other NATO countries -- Poland, Romania...

Poisoned Water: How a Navy Ship Dumped Fuel and Sickened Its Own Crew

A years-long investigation reveals that the Boxer unintentionally compromised its own water supply in 2016.

Assistant Commandant of the Marine Corps Gen. Eric Smith testifies

Marine Corps' No. 2 Officer Tapped by Biden to Lead the Service

President Joe Biden has nominated the Marine Corps' current assistant commandant, Gen. Eric Smith, to lead the service after...

Three off-duty Marines were kicked and punched by 30 teenagers and young adults near the San Clemente Pier

9 Minors Arrested in Memorial Day Melee Between Dozens of Young People and 3 Marines

Nine minors were arrested Tuesday after a melee near the San Clemente Pier over Memorial Day weekend in which a group of 30...

Twenty dollar bills are counted in North Andover, Mass.

Bill Guaranteeing Cost-of-Living Increase for Veterans in 2024 Heads to President's Desk

The annual task in Congress ensures that VA compensation keeps pace with Social Security increases.

Maj Gen. William Cooley addresses Small Business Innovation Research (SBIR) Pitch Day at the Air Force Research Laboratory in Dayton, Ohio.

Major General Convicted of Forcible Kissing to Retire as Colonel

An Air Force two-star general who was convicted of abusive sexual contact in a court-martial last year will retire as a...

Latest Military Videos

Italians Mark 77th Anniv. of Republic with Parade

Italy celebrated the 77th anniversary of the Italian Republic on Friday with a military parade through the center of...

World War II Veterans Depart for Normandy

Delta Air Lines flew more than 40 World War II veterans on a charter flight from Atlanta to Normandy...

Ukraine Defenders Not Retreating in Bakhmut Fight

Russian forces declared victory in the eastern city last month after the longest, deadliest battle since their full-scale invasion...

Aus. PM Albanese on War Crimes Case

Australia’s most decorated living war veteran Ben Roberts-Smith quit his corporate executive job on Friday after a civil court...

Investigations and Features

The Threat from Extremist Groups Is Growing. Service Members and Vets Are Getting Sucked into the Violence.

The U.S. intelligence community deemed racially or ethnically motivated violent extremism -- with adherents such as white...

They Said the Rise in Military Suicide Is a Mystery. Traumatic Brain Injury May Be an Answer.

Veterans who have had a head injury are at higher risk for suicide, but these deaths can be prevented, experts say.

Army News

Army recruit sustainment program New Jersey National Guard

Join the Army

Learn about the ASVAB, fitness test and other requirements to join the Army, where you can get leadership skills and hands-on...

Gen. Mark Milley Awarded France's Highest Medal of Honor

French President Emmanuel Macron awarded U.S. Joint Chiefs Chairman Gen. Mark Milley France’s highest medal of honor for his...

Navy News

Logistics Specialist 2nd Class Blessing Idahosa disburses a mailing address card to Aviation Ordnanceman Airman Charles Riley so that he can receive mail aboard the amphibious assault ship USS Bataan.

Navy Retiree Pay Continues to Be Plagued with Technical Glitches

The Navy's efforts to deal with a software glitch that led to more than 1,200 of its retirees owing money to the federal...

A Navy Region Hawaii employee points to a valve as he explains the pipe configurations of the Red Hill Bulk Fuel Storage Facility to U.S. Environmental Protection Agency and Hawaii Department of Health officials during a site visit at the Red Hill Bulk Fuel Storage Facility.

Navy Wants to Remove 3 Pipelines at Red Hill Fuel Facility

The Navy announced Wednesday it wants to dismantle the pipelines connecting the massive fuel tanks at its underground Red...

Air Force News

U.S. Air Force Brig. Gen. Christopher Amrhein, 19th Air Force commander, speaks to Air Force Reserve Officers’ Training Corps (ROTC) cadets during the University of Texas at San Antonio, Detachment 842, commissioning ceremony at Joint Base San Antonio-Lackland, Texas.

Gen. Amrhein Takes Over Air Force Recruiting as Service Scrambles to Add Airmen

Brig. Gen. Christopher Amrhein, who previously served as vice commander of the 19th Air Force at Joint Base San Antonio...

A KC-135 refueling aircraft flies over the Dale Mabry entrance of MacDill Air Force Base

Former MacDill Airman Gets 3 Years in Prison for Keeping Classified Documents

A federal judge on Thursday sentenced a former Air Force intelligence officer who kept hundreds of classified documents in...

Space Force News

Gen. Amrhein Takes Over Air Force Recruiting as Service Scrambles to Add Airmen

Brig. Gen. Christopher Amrhein, who previously served as vice commander of the 19th Air Force at Joint Base San Antonio...

President Joe Biden falls on stage during the 2023 United States Air Force Academy Graduation Ceremony at Falcon Stadium in Colorado Springs, Colo.

White House Says Biden Is 'Fine' After He Tripped and Fell on Stage at Air Force Graduation

President Joe Biden fell on stage at the U.S. Air Force Academy graduation Thursday, and the White House said he was "fine"...

Marine Corps News

The Marine Corps medallion located on Marine Corps Base Quantico was moved from the old Gate One to the newly constructed Gate One.

Sergeant Major of Marines Training Command Arrested in DUI Incident That Injured 2 Teens

A top enlisted leader at the Marine Corps' school for new officers has been arrested after a suspected drunk driving incident...

Sen. Tommy Tuberville, R-Ala., a member of the Senate Armed Services Committee, talks to reporters in an interview about his blockade of military nominees, at the Capitol in Washington.

650 Military Promotions Threatened as Senator Shows No Signs of Relenting

About 650 general and flag officer promotions could be delayed this year by a legislative hold on Capitol Hill imposed by Sen...

Coast Guard News

Secretary of Homeland Security Alejandro Mayorkas delivered the keynote address at the Coast Guard Academy

Sending Out Ensigns on Humanitarian Missions, Coast Guard Academy Graduates 243

The United States Coast Guard Academy graduated 243 students at its 142nd commencement, preparing to send many to far-off...

U.S. Coast Guard Port Security Unit (PSU) 311 members and U.S. Navy Maritime Expeditionary Security Squadron 11 members complete joint agency exercises aboard a 32-foot transportable port security boat off San Clemente Island.

Coast Guard Suspends Search for Plane with 3 Passengers that Crashed off California Coast

The U.S. Coast Guard has suspended its search for a plane that crashed in the ocean near San Clemente Island on Wednesday...