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 the Stew Smith article archive on Military.com. Contact Stew with your comments and questions at stew@stewsmith.com.

Latest Articles

Runners take off at the start of the Yokohama North Dock Running Festival, held Nov. 4 on the installation at U.S. Army Garrison-Japan. The event, which returned to the installation for the first time in four years, drew nearly 1,000 competitors for its 5K, 10K and half-marathon races.

How to Improve Your Cardio Fitness Safely

While running is an effective form of cardio, it is not always the best option for heavier athletes, especially those with...

A screen from the 2013 movie 'Cliffy,' about an Australian potato farmer named Cliff Young who won a 544-mile ultramarathon in 1983.

How an Australian Potato Farmer Changed Running Forever

Released in 2013, the movie “Cliffy” chronicles Australian Cliff Young’s rise from a potato farmer to an ultramarathoner and...

U.S. Air Force Tech. Sgt. Marcella Quinonez, an aircraft armament systems specialist from the 57th Maintenance Group, performs a sandbag front carry during the fitness portion of the 4th quarter weapons standardization team load crew competition at Nellis Air Force Base, Nevada.

Try This Military Fitness Workout to Improve Leg Strength and Endurance

Leg days in military preparation training require two components: strength training with weights and movement training with...

Lt. Marylou Proano, a Navy nurse from New York, rides a stationary bike during a Morale, Wellness, Recreation event aboard the USNS Comfort (T-AH 20).

6 Biking Options to Replace Running if You Are Injured

If you are dealing with common running injuries such as shin splints, stress fractures or persistent foot and knee pain...

How Recruits Can Build Core Fitness

Many combat veterans reportedly are adding sprints, agility drills and core exercises to build a better-equipped combat...

New Army PRT and CRT

For decades, the Army has assessed physical fitness through the standard fitness test that many branches of the military and...

Air Force Senior Airman Brandon Stout, 380th Expeditionary Civil Engineer Squadron, does pull-ups during a workout at an undisclosed location in Southwest Asia.

Circuit to Improve Pull-Ups: First Strength, Then Muscle Stamina

Many people struggle with pull-ups at first, but with practice, this exercise can be rewarding and can build upper body...

Military.com fitness writer and former Navy SEAL Stew Smith demonstrates a deep squat.

Why Improved Flexibility and Mobility Is Crucial for Tactical Service Members

When it comes to tactical fitness, being more flexible and mobile can make the difference between peak performance and...

Andrew Hutchinson, an Army veteran and director of camps and special programs for Team Red, White and Blue, leads a warm-up before a calisthenics session during a rock-climbing camp at Estes Park, Colo.

How Group Exercise Can Do More for Veterans Than Going Solo

For more than a decade, Team Red, White and Blue -- a nonprofit organization for veterans – has operated a unique program...

How Walking Backward Can Enhance Your Overall Fitness

What if taking a few steps back could propel your health forward?

U.S. Marine Corps Sgt. Keyon A. Simmons-Harwell conducts a pull-up during a battalion workout challenge at Camp Elmore, Norfolk, Virginia.

3 Keys When Doing Military Fitness Training Twice a Day

If you are preparing for challenging military training programs or selections, you must progress to advanced, well-rounded...

A Basic Underwater Demolition/SEAL (BUD/S) student participates in interval swim training in San Diego Bay.

How Navy SEAL and SWCC Training Is Alike and Different

Navy SEAL and Navy SWCC training share a foundation rooted in rigorous training, water competency and high fitness standards.

An explosive ordnance disposal team member squats with a 50-pound kettlebell during part of the 2019 Warrior Challenge event May 16, 2019, at Eglin Air Force Base, Fla.

The Workout You Should Be Doing to Prepare for Military Training

Incorporating fundamental exercises, such as squats, lunges, carries, crawls and load-bearing movements, is among the best...

Airmen with the 157th Air Refueling Wing, New Hampshire Air National Guard, perform a litter carry as part of a multi-day military readiness exercise at Pease Air National Guard Base, Newington, N.H..

The Physiological Costs of High-Stress Military Training

These exercises build resilience and readiness by simulating combat conditions that involve high stress, including...

U.S. Air Force Master Sgt. Ed Scherzer, with the 53rd Weather Reconnaissance Squadron, performs a demonstration on the dip bar on Keesler Air Force Base, Miss.

How a Low-Cost Home Gym Can Produce Big Fitness Benefits

For less than a $200 investment, you can have a functional home gym capable of keeping you in top shape and even preparing...

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

Army Staff Sgt. Michael Ollis serving in Afghanistan. (I Have Your Back/Facebook)

New York Soldier Killed in Afghanistan Will Finally Receive Medal of Honor

Advocates pushed for years for Michael Ollis to receive the nation's highest honor. On Tuesday, their dream became a reality.

The West Pittston United Methodist Church, where hundreds of residents and veterans gathered to honor U.S. Navy veteran Jeffrey Kalnas, who died without immediate family, ensuring he was not buried alone. (Facebook)

Hundreds Turn Out to Honor Navy Veteran Who Would Have Been Buried Alone

Hundreds of strangers filled a Pennsylvania church to ensure a U.S. Navy veteran who died without family received the send...

An enlisted soldier's rank insignia on a uniform jacket.

Why Some Disabled Veterans Can't Get Both VA Disability and Military Retirement Pay

Military service members planning medical retirement face a critical decision point at the 20-year mark.

Cher Ami, the heroic messenger pigeon who saved the Lost Battalion in WWI. (Army Photo)

How a Wounded Pigeon Named Cher Ami Saved the Lost Battalion in WWI

A wounded pigeon named Cher Ami helped save a battalion of American soldiers, becoming one of the most recognized animals in...

First Black Marine Medal of Honor Recipientv

This 20-Year-Old Sacrificed His Life and Became the First Black Marine Medal of Honor Recipient

Every February, Black History Month shines a light on Americans whose contributions shaped the nation. One belongs to Pfc...

Latest Military Videos

Emotional Countdown to Maiden Launch of Ariane 64

An emotional countdown to the maiden launch of the Ariane 64, Europe's most powerful rocket.

AI-Integrated Technology Dominates Floor at World Defense Show in Saudi Arabia

AI-integrated technology dominates floor at World Defense Show in Saudi Arabia.

Ukraine's Only Figure Skater Channels His Family's Journey Through War

Ukraine's only figure skater channels his family's journey through war into his Olympic program.

US Forces Transfer IS Prisoners from Syria to Iraq by Buses

US forces transfer IS prisoners from Syria to Iraq by buses.

Investigations and Features

In One of the Marines' Most Iconic Jobs, a Stunning Pattern of Suicide

Marine Corps drill instructors are a national symbol of discipline. But for some, their imposing persona belies a dark...

Army Capt. Jeremy Kuykendall and his wife Kate, cradle their daughter

Unsupervised: Military Child Care Centers Slow to Report Abuse with Little Oversight

A Military.com investigation into military day care centers revealed that service branch rules generally prioritize...

Army News

A KC-135 refueling aircraft flies over the Dale Mabry Highway entrance to Macdill Air Force Base in Tampa. A base employee who shared classified information with a woman to impress her learned his fate on Tuesday morning in federal court.

Ex-Army Colonel at Macdill Shared Classified Battle Plans to Woo Woman

A retired Army combat veteran who worked as a high-level civilian contractor at Central Command at MacDill Air Force Base...

Fort Leonard Wood Missouri Army Spc. Wooster Rancy sentenced to life in prison in the murder of Sgt. Sarah Roque in 2024.

Missouri US Army Soldier Sentenced to Life for Murder of Sergeant

Fort Leonard Wood Missouri Army Spc. Wooster Rancy was found guilty by a military jury of premeditated murder of a victim...

Navy News

Navy Leader Wants to Move Faster and Leaner Instead of Turning to Aircraft Carriers in Crisis

The U.S. Navy’s top uniformed officer wants to convince commanders to use smaller, newer ships and other assets for missions...

At 100, WWII Veteran Celebrates a Life of Service Aboard Battleship New Jersey

Aboard the Battleship New Jersey, surrounded by friends, family and the ship’s important legacy, John “Johnny Q” Quinesso Sr...

Air Force News

Military spouse Erica Thompson and her children are photographed inside a Washington lawmaker's office. (Erica Thompson)

Mold-Induced Housing Health Issues Lead Alabama Military Spouse to Capitol Hill

A military spouse from Alabama told Military.com that her children are seeing what old-fashioned advocacy can do to fix...

Recruits in swim masks line up in the water to start a timed test.

Ask Stew: Swim Portion of the Air Force Special Warfare Initial Fitness Test (IFT)

The process of taking and performing well on a swimming test in the military requires technique first, conditioning second...

Space Force News

POLARIS at NATO Exercise REPMUS 25 in October 2025. POLARIS is a small, gimballed free space optical communication solution for naval vessels and unmanned surface vessels. (Photo source: NATO DIANA, courtesy of Astrolight)

Russian Satellite Activity Exposes Gaps in Satellite Communications Security

Military.com spoke with Astrolight CEO Laurynas Mačiulis on why laser-based optical communications offer a resilient...

U.S. Space Force Capt. Erin Davis, 1st Range Operations Squadron range operations commander, maintains situational awareness inside the Morrell Operations Center during support for the Falcon 9 Starlink 6-78 mission, at Cape Canaveral Space Force Station, Florida, Nov. 20, 2025. The Starlink 6-78 mission marks the 100th launch from the Eastern Range this year. The MOC supports every space launch from CCSFS and Kennedy Space Center. (U.S. Space Force photo by Gwendolyn Kurzen)

US Space Force Turns 6: Has It Met Expectations?

The U.S. Space Force marked its sixth anniversary in December, reflecting a shift from stand-up to sustained operations as...

Marine Corps News

Then-Marine Recon team leader Brad Colbert rides in a Humvee during the early days of the Iraq invasion in 2003. Photo credit: Evan Wright.

Brad Colbert, ‘Generation Kill's’ Iceman, Launches New Veteran Podcast

Brad Colbert, the real Marine behind Generation Kill’s “Iceman,” launches the Carry On podcast focused on combat experience...

Lieutenant General Karsten "Hazel" Heckl leads the Combat Development and Integration and Marine Corps Warfighting Lab Marines and sailors on a farewell run, Aug. 8, 2024, aboard Marine Corps Base Quantico, Virginia. (Matthew Krogull)

Marine Warfighting Lab at Quantico Gets $10 Million Boost: 'Top Priority'

"We know the exquisite level of work that it does," Rep. Eugene Vindman told Military.com about a $10 million infusion to the...

Coast Guard News

More than 12,750 pounds of cocaine and marijuana are stacked on pallets aboard USCGC Seneca (WMEC 906) to be offloaded at Port Everglades in Fort Lauderdale, Florida, Sept. 30, 2025. Seneca is a Famous Class medium endurance cutter homeported in Portsmouth, Virginia. (U.S Coast Guard photo by Petty Officer 1st Class Diana Sherbs)

Coast Guard Seizes 200,000 Pounds of Cocaine in Six Months in Pacific Ocean

Operation Pacific Viper, which began in August, is getting rave reviews from federal officials.

The Arleigh Burke-class guided-missile destroyer USS Stockdale (DDG 106) transits the Philippine Sea. Stockdale is underway and conducting operations in international waters as part of a dual carrier strike force exercise. The U.S. Navy has patrolled the Indo-Pacific region routinely for more than 70 years promoting regional security, stability and prosperity. (U.S. Navy/Mass Communication Specialist 3rd Class Connor D. Loessin)

Amid Political Turmoil in Haiti, US Warship Arrives off Coast of Port-Au-Prince

The USS Stockdale is an Arleigh Burke-class guided-missile destroyer, and is now among several warships the Trump...