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 at stew@stewsmith.com.

Latest Articles

1st Lt. Lindsey Boughter demonstrates proper deadlifting techniques to Staff Sgt. Zane Craig.

The Best Exercises to Pair with Deadlifts for Military Fitness Training

Exercises such as deadlifts and squats are foundational to load-bearing strength and transfer well into military activities...

(Senior Airman Lauren Silverthorne/U.S. Air Force photo)

Changes Are Coming to Army Ranger Fitness Tests. Here’s How to Prepare for Them

The evolution of testing and training has affected the Ranger School and Ranger Assessment and Selection Program, with a new...

(U.S. Navy/Mass Communication Specialist 2nd Class MacAdam Kane Weissman)

6 Honest Questions to Ask Yourself When You're Not Seeing Fitness Results

Not seeing results in your efforts toward any health and fitness goal is frustrating, especially if you have been diligently...

U.S. Marine Corps Maj. Gen. Peter D. Huntley, commander, Marine Forces Special Operations Command, conducts a fireman carry during an honor workout at Camp Lejeune, North Carolina.

The Best Workout to Prepare for Advanced Military Training Programs

Combining cardio workouts such as running, rucking and swimming with other load-bearing activities is necessary for those...

Marines with Marine Forces Special Operations Command push a zodiac into the water during the Gung Ho portion of Raider Week at Camp Lejeune, N.C.

The Age Ranges for Joining US Military Special Operations Programs

You have many options that may or may not require an age waiver. It's time to get to work on that dream job.

Running and Lifting Don't Just Make You Stronger. They Make You Smarter – and More Useful

Studies show adding cardiovascular and strength training to daily activities has dozens of benefits, on top of preventing us...

Contestants run up stadium bleachers during the Marine Corps Marathon (MCM)-hosted Run Amuck at Marine Corps Base Quantico, Va.

5 Cardio Workouts to Build Leg Endurance for Military Fitness Tests

Consider the following workouts if you are focused on building leg muscle stamina while improving your cardio scores.

U.S. soldiers with the Pennsylvania National Guard test their swimming and survivability in water while attending the Ranger and Sapper Assessment Program at Fort Indiantown Gap, Pennsylvania.

Why Army Special Forces Candidates Should Include Swimming in Their Cardio Training

If you are preparing for Army training that involves much running and rucking, you may not need to spend time in the pool...

7 Reasons Spring Is the Perfect Time to Revive Your Fitness Goals

After a long winter of below-average temperatures, so many of us are ready for spring, but transitioning into spring can also...

An Army Reserve specialist sprints to the finish line of a 2-mile run during the Army Physical Fitness Test at Fort Huachuca, Arizona.

The Best Running Interval Workouts to Improve Your Cardio Fitness

This mix of intervals, sprints, resistance running and goal-mile pace workouts will build your conditioning while providing...

A paratrooper in the 173rd Airborne Brigade participates in Soldier Performance Education for Advanced Readiness and Resilience (SPEAR) training in Grafenwoehr, Germany.

The Best Workout to Improve Your Leg Strength and Cardio Fitness

Studies show that leg strength and heart and lung efficiency are the keys to staying mobile, doing things outside of the...

Special warfare candidates perform swim tactics and team building exercises during the Special Warfare Training Wing Assessment & Selection Course at Joint Base San Antonio-Lackland on March 14, 2023.

How to Build Mental Toughness for Special Operations Selections

Unfortunately, many will do challenging events they are unprepared for physically to test their mental toughness.

The Power of Protein: Why it Matters for Mind and Body Well-Being

The missing piece in your quest for stress relief and physical fitness recovery may be as simple as doubling down on protein...

Jonathan Evans completes a bench press during the Big Kahuna bench press competition at Camp Zama, Japan.

The Most Comprehensive Upper-Body Workout that Includes Cardio

If you want a well-rounded, upper-body workout program that blends strength training, conditioning and cardio training, try...

Recruits of Papa Company, 4th Recruit Training Battalion, strengthen their triceps, back and shoulder muscles by doing dips on Parris Island, S.C.

How to Manage Rest Intervals to Improve Military Calisthenics Scores

A combination of strength and muscle stamina (conditioning) improves calisthenics scores.

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Most Popular Military News

How Trump Is Leaning on the Military to Fulfill His Hopes of Mass Deportations and an Immigration Freeze

For transportation, detention, and potentially apprehension of migrants, the Trump administration is looking to the military.

A 111-home family housing development at an annex of Naval Air Station Key West.

Military Families in Key West Sue Balfour Beatty over Allegations of Squalid, Toxic Housing Conditions

The lawsuit alleges that Balfour Beatty, a massive company that manages more than 40,000 military homes across more than 50...

Philip Hegseth at DHS headquarters in Washington

Hegseth’s Younger Brother Is Serving in a Key Role as Liaison and Senior Adviser Inside the Pentagon

Phil Hegseth's official title is senior adviser to the secretary for the Department of Homeland Security and liaison officer...

The USS Lenah Sutcliffe Higbee (DDG 123) Arleigh Burke-class Flight IIA guided missile destroyer arrives in San Diego on March 2, 2025.

This Navy Destroyer's New Battle Flag Pays Tribute to the Service's First Female Nurses

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Military Review of Fitness Standards Will Find Array of Tests, But Higher Requirements for Combat

Defense Secretary Pete Hegseth’s decision to review military standards on combat and physical fitness and appearance opens a...

Billionaire, philanthropist and Marine Corps veteran Bob Parsons' new book is in stores now.

'I'd Have Never Done It Without the Marine Corps': Life and Business Lessons from GoDaddy Founder Bob Parsons

Most people wouldn't need to fight a war before starting a business, let alone one of the most iconic dot-com brands ever...

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

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

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Recovery of a U.S. Army M88 Hercules in Lithuania

Bodies of 3 US Soldiers Recovered from Swamp in Lithuania; Search for Last Missing Soldier Ongoing

The soldiers were aboard an M88A2 Hercules, a hulking armored recovery vehicle designed to tow tanks and other heavy...

Military history buffs can get their hands on an M4A3 Sherman tank like this one – and lots more! (Staff Sgt. Bryan Hoover)

Why You Should Buy a Tank

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"Warfare" is in theaters April 11, 2025. (A24)

The Real Military History Behind the New Iraq War Film 'Warfare'

The film, based on director and retired Special Warfare Operator First Class Ray Mendoza's real-world experience in the Iraq...

Military Review of Fitness Standards Will Find Array of Tests, But Higher Requirements for Combat

Defense Secretary Pete Hegseth’s decision to review military standards on combat and physical fitness and appearance opens a...

Air Force News

Military Review of Fitness Standards Will Find Array of Tests, But Higher Requirements for Combat

Defense Secretary Pete Hegseth’s decision to review military standards on combat and physical fitness and appearance opens a...

Signal Scandal Overshadows Confirmation Hearing for Air Force Secretary, Other Top Pentagon Nominees

Four nominees, including President Donald Trump's pick to be Air Force secretary, appeared before the Senate Armed Services...

Space Force News

Vice President JD Vance arrives at Pituffik Space Base in Greenland

Vance and Wife Tour US Military Base in Greenland After Diplomatic Spat over Uninvited Visit

The revised trip to the Danish territory comes as relations between the U.S. and the Nordic country have soured after...

Signal Scandal Overshadows Confirmation Hearing for Air Force Secretary, Other Top Pentagon Nominees

Four nominees, including President Donald Trump's pick to be Air Force secretary, appeared before the Senate Armed Services...

Marine Corps News

Military Review of Fitness Standards Will Find Array of Tests, But Higher Requirements for Combat

Defense Secretary Pete Hegseth’s decision to review military standards on combat and physical fitness and appearance opens a...

U.S. Marine Corps martial arts instructor trainer

Marine Corps Updates Child Care Program with Guidelines on Abuse Reporting, Staffing, Disabilities

The Marine Corps' Child and Youth Program is intended to provide "high-quality and affordable" child care to support families...

Coast Guard News

The National Medal of Honor Museum in Arlington, Texas, opens to the public on March 25, 2025. (National Medal of Honor Museum)

5 Powerful Artifacts in the New National Medal of Honor Museum

The new National Medal of Honor Museum is set to officially open to the public on March 25, 2025, in Arlington, Texas.

The Age Ranges for Joining US Military Special Operations Programs

You have many options that may or may not require an age waiver. It's time to get to work on that dream job.

Stew Smith, CSCS®

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